Antioxidant Rich Foods That Prevent Disease

Antioxidant Rich Foods That Prevent Disease

A healthy diet is undoubtedly one of the important pillars of good health and longevity. Eating a diet rich in antioxidant foods has many health benefits, including reducing the risk of chronic disease. In this article, we will be looking at food sources that are rich in antioxidants and their health benefits. 

What are Antioxidants?

Antioxidants are substances that help prevent or slow down cell damage in the body. They may be natural or artificial substances.¹ Antioxidants are typically found in foods or they may be produced in the body. The antioxidants produced by the body are known as endogenous antioxidants, while those from outside the body are known as exogenous antioxidants.²

Antioxidants protect the body cells from damage by decreasing the activity of harmful molecules known as free radicals. Free radicals are unstable molecules produced by the body as a reaction to environmental and other pressures. These pressures may be internal, such as inflammation, or external, like pollution, UV exposure and cigarette smoke.² High amounts of free radicals in the body cause oxidative stress, which can damage the DNA and other key structures in the body.³ Chronic oxidative stress increase the risk of chronic disease such as heart disease, type II diabetes and cancer.³

Some examples of antioxidants include vitamins C and E, selenium and carotenoids, including beta-carotene, lycopene, lutein and zeaxanthin.¹ Plant-based foods are generally rich in antioxidants. Plant-based antioxidants are a kind of phytonutrient or plant-based nutrient. Examples of phytonutrients include flavonoids, flavones, catechins, polyphenols and phytoestrogens.²

Benefits of Antioxidant Foods

Eating a diet rich in antioxidants increases the blood levels of antioxidants which helps to reduce oxidative stress and the risk of chronic disease.² Some of the benefits of antioxidant foods include:

• Reducing the risk of cancer: antioxidants are able to help prevent cancer due to their ability to reduce the actions of free radicals in the body. Free radicals attack the DNA and induce mutations which cause cancer.⁴
• Decreasing inflammation: Certain conditions that affect the body occur as a result of inflammation. They include arthritis and joint pains. Antioxidants are able to protect the body against these conditions due to their natural anti-inflammatory properties.⁴
• Protection against heart disease: In addition to cancer mutation, free radicals can also cause inflammation of the walls of the arteries, which can lead to heart disease.⁴ Antioxidants can protect against heart disease by destroying the free radicals. They also reduce the risk of coronary heart disease by preventing the oxidation of bad cholesterol (LDL).⁴ Vitamin E is a common antioxidant that has been associated with reducing the risk of heart disease in people with type II diabetes.⁴
• Strengthened immunity: Antioxidant rich foods help improve the body’s immunity and help fight against disease. They help the body’s immune cells set up a natural defense mechanism against viruses, bacteria and free radicals.⁴
• Preventing memory loss: High oxidative stress in the brain cells can lead to memory loss, reduced concentration and decreased mental energy.⁴ Antioxidants are able to reduce the level of oxidative stress in the brain cells and protect against these processes. They are also able to improve cognitive development.⁴
• Slowing down aging: Vitamin E and C are antioxidants which are beneficial in delaying the aging process.⁴

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Foods High in Antioxidants

Antioxidant rich foods are usually referred to as superfoods or functional foods. Plant-based foods, particularly fruits and vegetables, are the best sources of antioxidants.² Research studies show that people who eat more fruits and vegetables have a lower risk of diseases, including cardiovascular disease, stroke, cancer and cataracts.¹ Other research findings suggest that consuming high amounts of antioxidant rich foods might help to protect the body against diseases.¹

Common foods noted for their high antioxidant content include the following:

• Dark chocolate: dark chocolate contains up to 15 millimoles of antioxidants per 100 grams. This is higher than blueberries and raspberries which also have high antioxidant content.³ Dark chocolate contains more cocoa than regular chocolate, as well as more minerals and antioxidants. The antioxidants in dark chocolate have been associated with reduced inflammation and risk for heart disease. They also help with blood pressure control.³
• Pecans: pecans are a type of nut typically found in North America. They are rich in healthy fats, minerals as well as antioxidants.³ Pecans contain up to 10.6 millimoles of antioxidants per 100 grams. Studies show that people who consume pecans have reduced blood levels of total cholesterol, LDL (bad) cholesterol and triglycerides, which are all risk factors for heart disease.³
• Blueberries: blueberries contain about 9.2 millimoles of antioxidants per 100 grams. They have one of the highest antioxidant content among common types of fruits.³ Research shows that the antioxidants in blueberries have the potential to delay the decline in brain function associated with advancing age. They are also known to reduce risk factors for heart disease, lower LDL cholesterol levels and blood pressure.³
• Strawberries: they contain up to 5.4 millimoles of antioxidants per 100 grams. Anthocyanins are a type of antioxidants found in strawberries that give them their red colour.³ Strawberries that are brighter in colour have a higher content of anthocyanins. Studies show that anthocyanins help to reduce the risk of heart disease by reducing the levels of LDL (bad) cholesterol and raising HDL (good) cholesterol.³
• Artichokes: this is a nutritious vegetable rich in dietary fibre, minerals and antioxidants. 100 grams of artichokes contain up to 4.7 millimoles of antioxidants.³ Artichokes contain a specific type of antioxidant known as chlorogenic acid which may help reduce the risk of certain cancers, type II diabetes and heart disease.³ Studies show that boiling artichokes may increase their antioxidant content by eight times, while steaming them may raise it by 15 times. However, frying them will reduce their antioxidant content.³

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References

1. NIH (2023). Antioxidants: In Depth. National Center for Complementary and Integrative health. NIH. https://www.nccih.nih.gov/health/antioxidants-in-depth
2. Ware M. (2018). How can antioxidants benefit our health? Medical News Today. https://www.medicalnewstoday.com/articles/301506
3. Raman Ryan (2022). 12 healthy Foods High in Antioxidants. Nutrition. Healthline. https://www.healthline.com/nutrition/foods-high-in-antioxidants
4. Rupavate S. (2014). 7 Health Benefits of Antioxidant-Rich Foods. The HealthSite.com. https://www.thehealthsite.com/fitness/7-health-benefits-of-antioxidant-rich-foods-149115/

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