10 amazing antioxidant boosters
Health trends emphasize healthy body and glowing skin. Many would aim for both at the same time and would badly prefer for easier methods to fit in. Food supplements which are accessible anytime anywhere would be perfect for those who have no time to do it naturally. Thus, antioxidants on tablets and capsules boomed in the market. But, how effective could they be in the long run?
Antioxidants help us fight against free radicals that cause cellular damages in our body. These may occur through the natural oxidation process or through exposure to ultraviolet rays, tobacco smoke and other pollutants on the air. Oxidation that happens naturally in the body helps deflect viruses and microbes, but in excess, it could lead to more serious diseases such as cancer and heart diseases (Diane McKay, Ph.D.), that’s where antioxidants come in.
Now what? You could have too much of the good thing too, especially when you take it in frequently through your supplements. Too much antioxidant would suppress your body to switch on its normal antioxidant defense; the catch? Having a balance diet from natural sources would not give you too much.
Include these foods in your diet and you will have a healthier body and more glowing skin without being overdosed!
Cocoa
This tops the list with about twice the antioxidant count of red wine and nearly thrice of green tea. The best way to eat your antioxidant is to eat dark chocolate. Who would have thought that being healthy is yum, too? Just pick brands with no less than 70% of cocoa. It can reduce blood pressure and even improve your mood.
by Alexas_Fotos / CC BY-SA 2.0
Tart Cherries
They help regulate sleep patterns and inflammation. To maximize its effects, concentrated cherry juice is the best! If juices are not you pick, go for dried cherries. These are better than frozen, and canned.
by Choose Cherries / CC BY-SA 2.0
Artichokes
This green can lower cholesterol, protect liver cells from toxins, enhance circulation, and aid digestion. Your antioxidant is within its leaves and heart. Boiling them improves the level of antioxidant 8 times than raw; you can also steam them which will boost the antioxidants by a factor of 15. Frozen artichoke hearts are just as rich in antioxidants as well.
by peacedreamlady / CC BY-SA 2.0
Blueberries
Its color comes from a 3-time dosage of anthocyanins. It also contains cholesterol-fighting component, which is also present in cranberries, that promotes urinary tract health. Blueberries are better when they’re wilder. Go for wild blueberries that beat its cousins (blackberries, strawberries, and raspberries) for antioxidant activity.
by congerdesign / CC BY-SA 2.0
Tomatoes
Loaded with infamous lycopene, which also gives it its red color, tomatoes reduce the risk of prostate, lung, and stomach cancers, heart disease, and macular degeneration. Load your cupboards with ketchup because cooked tomatoes are better than fresh. When tomatoes’ cell walls have been broken down, it allows the body for better absorption. Adding a bit of olive oil will also boost absorption.
by Devanath / CC BY-SA 2.0
Kale
Has anticancer properties, keeps blood vessels healthy, and promotes eye heath. Better eat it whole because chopping it releases its beneficial compounds. Cooking can also increase its antioxidant level but with care. Too much heat does the reverse. Keep it lightly steamed, soft, but still crisp.
by linsight / CC BY-SA 2.0
Small Red Beans
Also called adzuki beans, are legumes filled with flavonoids, which are part of a bigger family of compounds called polyphenols, which may lower your risk of heart disease, cancer, and stroke. Half cup of small red beans can give you the fullest benefit. Use the water where you soaked your dried beans as well because it contains antioxidants, too, for the beans are soluble in water.
by wildlight.ca / CC BY-SA 2.0
Acai Berry
A staple food from the Amazon, acai berries battle cancer, heart disease, diabetes, inflammation, obesity, and other age-related illness. Frozen acai berry pulps are better than juices because juices may be blended with other fruits.
by Claudio Mendonça / CC BY-SA 2.0
Apples
Certainly keeps the doctor away for its many benefits. It can lower “bad” Low Density Lipoprotein (LDL) cholesterol level, protection against breast, colon, liver, and digestive cancer, and may benefit the brain and guard it against Alzheimer’s disease. Go for the Red Delicious and don’t peel of the skin. Among all kinds, the red has the highest antioxidant rating. The skin of the apple, on the other hand, contains five times more nutrients than the flesh.
by Lamia Ahmed / CC BY-SA 2.0
Pecans
Among all nuts, pecans have the highest rating. It contains a form of vitamin E that reduces bad cholesterol and increases the good. Make sure to keep them on the fridge to prevent degradation of antioxidants. They can last for 9 months or up to 2 years if it’s in the freezer.
by tseiu / CC BY-SA 2.0
by Remix Army / CC BY-SA 2.0
