An antioxidant is a molecule that helps to mitigate the damage cause by free radical oxygen molecules. Free radicals are molecules that are lacking an electron. They steal electrons from other molecules, thereby damaging the gene, the chromosome, the DNA or the cell the molecule belongs to. Antioxidants have “too many” electrons and give the free radical one of theirs. This makes the free radical molecule “happy” — this is actually a scientific term — and allows it to leave other molecules alone.
Common antioxidants include vitamins such as vitamin A, C and E. Here are 10 foods rich in these antioxidants:
1. Goji Berries
Goji berries are red berries that look like grape tomatoes but have a sweet/sour taste. Native to China, goji berries are rich in amino acids, fiber, complex carbohydrates and vitamins C and A. They also contain other antioxidants called flavonoids. These are antioxidants found in plants. Goji berries also have a surprising amount of protein.
Among the health benefits is protection against the flu. Goji berries also support the immune system and blood glucose and testosterone levels. They can help a person lose weight and boost their energy levels.
Nutritionists warn that a person should consult with their doctor before they make these berries part of their diet. They can interact badly with medicines such as warfarin and should be avoided by people who have hypoglycemia and problems with their blood pressure. Pregnant women should not eat the berries because it’s been known to cause miscarriage, and women who are breastfeeding should also avoid them. Even people who do not have the aforementioned conditions should eat goji berries in moderation. A quarter of a cup has so much vitamin A that they risk overdosing on this fat soluble vitamin if they eat too much.
Goji berries are often sold dried, and they can be used much like raisins. A few teaspoons can be tossed into cereal, yogurt or oatmeal. Fresh berries can be juiced.
[nextpage title=“Next” ]2. Wild Blue Berries
Native to North America, wild blueberries are packed full of antioxidants and support the health of the heart and the central nervous system. They also help balance blood glucose levels. They are a popular fruit, and most people know the sight and have enjoyed the taste of these sweet, dark bluish-purple berries. They are very low in calories, with 100 grams having only 84 calories along with 14.5 grams of carbohydrates and 2.4 grams of fiber. Besides an abundance of vitamin C, blueberries also contain lots of vitamin K1 and manganese.
Blueberries can be enjoyed out of hand, either fresh or dried. Fresh blueberries can be juiced or used in teas. They are also famously enjoyed in desserts such as pies. Unlike goji berries, blueberries are not known to have any bad side effects if they’re eaten in normal amounts.
[nextpage title=“Next” ]3. Dark Chocolate
Many people rejoiced when they learned that dark chocolate was full of antioxidants, including those found in plants such as flavonols and polyphenols. However, dark chocolate, like all candies, needs to be enjoyed in moderation. Made from the seed of a tropical tree after a long and complex process, dark chocolate is extraordinarily rich in antioxidants. One hundred grams of dark chocolate with a high percentage of cocoa even has 11 grams of fiber and gives a person most of the recommended daily allowance of iron, magnesium and copper.
It gives a person nearly all of the RDA of manganese, a trace mineral needed for healthy bones, overall metabolism and the functioning of antioxidants in the body. Even the fats found in dark chocolate aren’t too worrisome, and it also has just enough caffeine to keep a person alert but not enough to keep them up at night. The one drawback is 100 grams of dark chocolate comes with a whopping 600 calories.
Besides antioxidants, dark chocolate supports the flow of blood in the arteries and has a small but noticeable benign effect on blood pressure. It also helps the arteries by raising HDL cholesterol and preventing the oxidation of LDL cholesterol. This is the “bad” cholesterol that forms plaque in arteries and contributes to cardiovascular disease.
[nextpage title=“Next” ]4. Pecans
Pecans are a type of nut from a tree that is native to the southern United States and Mexico. One hundred grams of pecans provides 58 international units of vitamin A, 1.1 milligrams of vitamin C and 1.5 milligrams of vitamin E. Pecans are also rich in minerals such as iron, magnesium and zinc. It is especially high in manganese, with 100 grams of the nut providing 214 percent of the daily values. It also contains B vitamins and a good amount of monounsaturated and polyunsaturated fat and dietary fiber.
Like wild blueberries, pecans can be eaten out of hand or made into desserts such as pecan pie, a Southern specialty or pralines.
[nextpage title=“Next” ]5. Artichoke
The artichoke is actually the unopened flower of a type of thistle. Nutritionists claim that the levels of antioxidants found in artichokes is the highest found in any vegetable. The antioxidants found in this vegetable are provided by polyphenols and flavonoids. They not only prevent damage by free radicals, but scientists believe they can stop malignancies in the body. Vitamin C is also abundant in artichokes.
Artichokes have been shown to increase levels of HDL cholesterol and lower levels of LDL cholesterol. This is important because HDL cholesterol transports LDL cholesterol to the liver, where it can be processed. Because of this, artichokes are important in the support of a person’s cardiovascular health.
Artichokes can be enjoyed steamed, boiled and in soups, salads and omelets. One delicious way to enjoy them is to steam or boil them for about 20 minutes then eat the leaves one at a time after dipping them in vinaigrette sauce.
[nextpage title=“Next” ]6. Elderberries
Black, shiny elderberries grow in clusters on a bush that grows around the world in warmer climates. When raw, 100 grams of these berries provide 30 micrograms of vitamin A, 36 milligrams of vitamin C, 18.4 grams of carbohydrates and 7 grams of dietary fiber.
It is best to cook elderberries before eating them, because raw berries can be toxic. Other than that, they are famously used for beverages such as elderberry wine and Sambuca, the Italian aperitif drunk with a coffee bean floating on top. Elderberries are also used in pies and both the fruit and flowers have been used to relieve colds, flu, digestive upsets and rheumatism.
[nextpage title=“Next” ]7. Cilantro
Cilantro is an herb used extensively in Asian and Mexican cooking. All parts of the plant are edible, from the roots to the leaves and stems to the flowers. Cilantro’s antioxidant properties come from its flavonoids, especially the flavonoid called quercetin, phenols and phytonutrients. Just 1/4 cup of cilantro provides 270 international units of vitamin A, which is 16 percent of the recommended daily value. It also has good amounts of vitamin K and the B vitamin folate. It has no fat at all. Even the seeds from this herb, called coriander seeds, are nutritious.
Cilantro is known to clear heavy metals such as arsenic, lead and mercury out of the system. It helps the person get a restful sleep and eases anxiety, controls glucose levels, lowers the risk of heart disease and prevents UTIs, or urinary tract infections. Cilantro is used frequently in stir-fries, guacamole and other dishes.
[nextpage title=“Next” ]8. Kidney Beans
Like elderberry flowers, kidney beans need to be cooked before they’re eaten, otherwise they’re a bit toxic. But other than that, they are used in many dishes, including casseroles. The beans’ antioxidant superpowers come from their abundance of isoflavones. One hundred grams of kidney beans has only 127 calories, 8.7 grams of protein and very little fat. They are high in fiber and even have an impressive amount of omega-3 and omega-6 fatty acids, which help control cholesterol and support cardiovascular health. Fermenting these beans seems to reduce the risk of colon cancer. People who indulge in kidney beans also lower their risk of obesity.
[nextpage title=“Next” ]9. Cranberries
These bright red berries are not just for Thanksgiving. Cranberry juice is famous for inhibiting urinary tract infections, and like their cousin the blueberry, cranberries are rich in the antioxidants vitamin C and vitamin E. Cranberries have copper, a trace element that protects the heart. Other antioxidants include anthocyanin, myricetin, quercetin and A-type proanthocyanidins. When buying cranberries, make sure that they’re plump, dry and bright ruby red.
[nextpage title=“Next” ]10. Blackberries
Like blueberries and cranberries, blackberries are rich in dietary fiber and vitamins C and K. A cup of blackberries contains 29 mcg of vitamin K, 30.2 mg of vitamin C and 0.9 mg of manganese. They can be eaten out of hand and are often used in desserts, jams and jellies. Like blueberries, they make exceptional lhassas, and freeze well. Blackberries seem to halt memory loss that sometimes comes with aging, have anti-inflammatory properties, and guard against gum disease and dental caries.
