Good Antioxidant Foods to Fight Free Radicals
Free radicals are also closely related to premature aging. To fight free radicals, you need antioxidants. The body has antioxidants, but not enough to counteract the effects of free radicals. Therefore, get your intake from the following foods high in antioxidants.
Various foods high in natural antioxidants to ward off free radicals
There have been many studies that prove that free radicals increase the risk of various diseases, such as Alzheimer’s, cancer, atherosclerosis, Parkinson’s, and various other diseases.
Therefore, it is important to eat foods including fruits that are high in antioxidants. This is in order to ward off free radicals.
In this case, a special measure called ORAC (Oxygen Radical Absorbance Capacity). ORAC is a measure to find out how much antioxidant the body can absorb.
The higher the ORAC score, the greater the effect on the body.
1. Cherries
Cherries are high in natural antioxidants, particularly anthocyanins, which also give the cherry their distinctive red color. Per 100 grams of fresh cherries has an ORAC score of 4.873.
A study found eating at least 20 cherries a day can reduce gout pain. The antioxidants in cherries are also beneficial for warding off cancer and heart disease.
2. Pecans
Apart from being a source of healthy fats and minerals that are essential for the body, pecans are also high in antioxidants. Per 100 grams of pecans contain 10.6 mmol of antioxidants with an ORAC score of 5.095.
A study published in the journal Nutrition Research reported that regular consumption of pecans increases blood levels of antioxidants drastically.
Pecans are rich in flavonoid polyphenol antioxidants that are beneficial for heart, bone and skin health. Pecans can also help prevent constipation.
3. Strawberries as foods high in antioxidants
Strawberries are a fruit that is high in vitamin C. Vitamin C itself is actually another form of antioxidant, which is useful for maintaining endurance, skin elasticity, and preventing anemia.
Apart from vitamin C, other antioxidants contained in strawberries are polyphenols.
Dalah a cup or the equivalent of about 100 grams, this fruit contains about 80 milligrams of vitamin C with high antioxidant activity.
4. Blueberries
Another food source of antioxidants is blueberries. Many studies have reported that the antioxidant levels of blueberries are the highest of all fruits and vegetables.
Based on calculations done in a study in the Nutrition Journal, 100 grams of blueberries contain 9.2 mmol of antioxidants with an ORAC score of 9,019.
Research from Nutritional Neuroscience has shown that blueberries are beneficial for delaying the decline in brain function that usually occurs with age.
5. Dark chocolate
For those of you who love chocolate, try to eat dark chocolate more often than milk chocolate. The reason is, the mineral and antioxidant content in dark chocolate is far more than other chocolates in general.
100 grams of dark chocolate contains about 15 moles of antioxidants with a score of 20.816 ORAC. The amount of this antioxidant even exceeds that in blueberries in the same portion.
One of the antioxidants contained in dark chocolate is flavonols, which can help lower blood pressure while reducing the risk of diabetes.
6. Raspberries
In 100 grams of raspberries there are 4 mmol of antioxidants and an OCRA score of 6,058 ,. This fruit is also high in vitamin C and manganese which is certainly good for the body.
A study published in Nutrition Research found the antioxidant content in raspberries was effective at killing cancer cells in the stomach, colon and breast, even up to 90 percent.
These advantages are thought to come from anthocyanin antioxidants that work to reduce inflammation and oxidative stress that causes cancer. Raspberries are also useful for reducing the risk of heart disease.
7. Purple cabbage, including foods high in antioxidants
Purple cabbage contains 4 times more antioxidants than white cabbage. Per 100 grams of this type of cabbage contains 2.2 mmol of antioxidants with an ORAC score of 2496.
Uniquely, the amount of antioxidants in purple cabbage can increase when you boil it. The ORAC score in boiled purple cabbage reached 3.145.
Just like strawberries and raspberries, purple cabbage also contains antioxidants called anthocyanins that can help reduce inflammation and lower the risk of heart disease.
8. Kale leaves
Who hasn’t eaten kale? If you are one of them, you should try to include this one vegetable in your menu.
The reason is, in addition to containing lots of vitamins, kale leaves also contain antioxidants as much as 2.7 mmol in each 100 gram serving.
The forms of antioxidants in kale are vitamin C and alpha-linolenic acid. Both are useful for fighting free radicalization due to high blood sugar levels.
9. Spinach
This vegetable, which is identical to the cartoon character Popeye, is indeed rich in vitamins and other nutrients.
Although the levels of antioxidants in spinach are not as high as others, at 0.9 mmol per 100 grams, this vegetable can still be a good source of intake.
The content of lutein and zeaxanthin will help protect your eyes from UV damage.
Come on, starting now, fill your menu with food sources of antioxidants!
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