Olidhealth.com – Recently, world health is under pressure because of many unexpected events this year such as the covid 19 pandemic. Healthy food with an antioxidant agent is the best option to fight back against the disease because it can reduce, prevent and interfere with viruses to replicate when our cells divide.
This article shows you the best 15 Antioxidant foods where you should consume to help you stay healthy.
The berries are abundant in many places such as strawberries, blueberries, grapes, etc. The property of berries carries antioxidant potentials like vitamin C, Anthocyanins, and resveratrol. Berries also have high fiber to control our digestive system and reduce calories intake. Berries are always eaten as fresh as possible, but they can be served as jam, topping, smoothie, or preserved as pickles.
Dates Palm Fruit
Dates were popular worldwide food, especially in Asia (middle east and southeast) and North Africa. On many occasions, dates were an important food for celebration and gifts. Besides its sweet fruit taste, it has many benefits for our health. It is used for remedies treatment of various diseases such as diabetes who can’t eat products with high sugar. Dates have high antioxidant properties such as phenolic compounds. Many types of date fruits were found in the market like Medjool date one of the popular dates, Piarom dates, Mazarati dates, etc. Dates always eat raw, but Medjool date can be boiled until break up.
Dragon fruit has many advantages for health because it has phenolic acid, flavonoid, and betacyanin which antioxidant agents. This fruit has a bright yellow or pink appearance with spike-like green leaves surrounding the fruit. It usually rips from the tip of a cactus. The cactus is abundant in a tropical place and used for topping or side dishes. You can eat dragon fruit alongside other fruit like mango, strawberry, or watermelon but with a concern, because the studies have reported can cause an allergic reaction.
Plums and Prunes
Plum is commonly from Europe. However, China, India, and Serbia are the most productive among the world. Plum and Prune have benefits in healthy food because their function is to help digestion. They are also rich in potassium and vitamin, promote bones and muscle, and have high antioxidant properties. Plums and Prunes contain phenolic compounds and sorbitol to prevent cell damage caused by free radicals. It is used to give a taste of the dish and can be dried to extend expired products.
Apple is the most common fruit in the world and used in many dishes such as pie, garnishes, smoothies, etc. Studies have reported apples, apple peels have the potential of giving antioxidant compounds such as quercetin and chlorogenic acid to fight back the virus. Apple peels are richer in vitamin C than other components. So the best way to eat apples is just don’t peel it.
Kale is a cruciferous vegetable like cabbage, which has many health benefits, such as antioxidant, anti-inflammatory, and reduce risk of heart disease. Quercetin, Kaempferol, Beta-carotenes, and vitamin C were in Kale have the ability to help remove free radicals and boost the immune system. The benefit of kale is to strengthen bone because it’s rich of vitamin K. The best way to eat kale is to eat it raw since cooking can reduce nutrient properties.
Spinach is the most abundant vegetable in tropical regions. Dark green leaves with a ton of benefit, spinach is also called a superfood in the vegetable family. The antioxidant in spinach such as zeaxanthin, lutein, and beta carotene to develop resistance again free radicals. On the other hand, spinach has vitamin A for preserving the health of the retina and vitamin C to boost the immune system. Spinach can be served as a salad or boiled with low heat for preventing nutrient loss.
A typical beet is distinguishable red-purple color and earthly flavor. The color came from the Anthocyanin compound which contains high antioxidant and anti-inflammatory agents. Anthocyanin is a type of flavonoid naturally found in red, purple, or blue-colored fruits of vegetables. Besides preventing damaged cells caused by free radicals, it can treat diabetes, high blood pressure, improve cholesterol levels, and cancer. The best way to eat beet is by eating it fresh and raw, but you can bake or steam it, and don’t boil or roast it because it will become a soggy sponge or jerky.
Red Cabbage is the red version of common cabbage because of the red pigment called Anthocyanin. Anthocyanin has rich in antioxidants and anti-inflammatory agents to prevent damaged cells caused by free radicals. Red cabbage also has vitamin K and magnesium for bone’s health. It can be found in almost all Europe, Asia, especially in Africa as they are served as a main dish or side dish.
Pomegranate was originally in the Mediterranean, but it was distributed in many regions of the world. The benefit of pomegranate is contained polyphenols and anthocyanin for antioxidation agents. Vitamin C has been found in pomegranate used for anti-inflammation. Consume a daily dose of a pomegranate can improve blood flow, cancer, and neurodegenerative diseases prevention, also potential fertility aid. Pomegranate can be produced as jam, juice, smoothies, dessert dish, or topping.
Papaya was native fruit in Asia, especially in Southeast Asia. The form of papaya was commonly spherical to cylindrical green color with wrinkled black seeds inside orange flesh fruit. Papaya has antioxidant agents such as Quercetin and Beta-sitosterol to help remove free radicals. Papaya also has an enzyme called papain, which can break down protein in muscle meat. It can be used to tenderize meat in the marinated process. Papaya can be eaten both fresh and raw. Moreover, It can be made into juices as you like.
Most children hate broccoli because enzymes from these vegetables make an unpleasant odor in the mouth, but it has many benefits for health. Broccoli has an antioxidant agent called sulforaphane to reduce inflammation and protect cells from damage caused by free radicals. Other antioxidants in broccoli such as Lutein and Zeaxanthin are used to prevent cellular damage in the eyes. The other benefit of broccoli is to reduce blood sugar, cholesterol level, and anti-cancer. Broccoli can be eaten raw or cooked, but not too long because it can damage the protein in broccoli. The best way to cook broccoli is steamed for several minutes.
Lemon and Orange Fruit
Lemon is a common fruit that can be found in the market. Vitamin C and flavonoid compounds found in lemon can be used to boost the immune system and antioxidants to strengthen the immune system. Lemon peels that tend to be discarded have their own benefit to antimicrobial and antifungal properties. Orange can be eaten fresh and its peel can be used to enrich flavor dishes.
Avocado has many benefits for health and medication purpose. Because it contains high-fat like omega 3 fatty acid and many essential minerals. Lycopene and Beta-carotene in avocado as antioxidant agents used to preventing damaged cells caused by free radicals. Avocado also has good anti-inflammatory properties to reduce inflammation or swelling. Avocado is most often eaten raw or it can be an addition to smoothies.
An umbrella-like plant that is commonly found in rotting logs or forests is the key to the strongest antioxidant properties. Porcini mushrooms have glutathione and ergothioneine compound which is considered to have the highest antioxidant properties. In addition, to prevent damaged cell caused by free radical, ergothioneine have properties to decrease neurodegenerative diseases, such as Parkinson’s disease or Alzheimer’s disease. Many mushrooms except porcini mushrooms also have antioxidant properties like Chaga, reishi, shiitake, ear, and many other edible mushrooms. Ergothioneine compound is stable in heat so it’s alright to cook without damaging its properties. Fresh mushrooms have high antioxidants than their powder product, but it’s hard to find fresh mushrooms, so powder products can be an alternate option for mushrooms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745491/ – role of antioxidant foods
https://www.tandfonline.com/doi/full/10.1080/10942912.2020.1866597 – Antioxidant foods in fruit and vegetables