10 Foods Rich In Antioxidants You Need To Have In Your Diet

We often hear that the best way to stay healthy is to include a variety of vitamins and mineral-rich fruits in our daily diet. But eating the proper fruits in a varied range can sometimes be difficult in our workaholic days. So it’s better to include superfoods in our diet. They are packed with vitamins and minerals and antioxidants. We always have the option to include a supplement to get all the vitamins required, but the best way to provide is through the natural way. Here providing you with a list of foods that are high in antioxidants keeping you healthy and improving your immune system.

Grapes

Grapes, usually dark ones are full of antioxidants and loaded with phytochemicals. They help you to protect against cancer and various heart problems. Anthocyanin and proanthocyanidin are the main two phytochemicals that help you to improve your immune system as well. Grapes are rich in Vitamin C and selenium.

Red Berries

Berries that are red in colour, including raspberries and strawberries, are rich in ellagic acid. Ellagic acids are another known phytochemical that help you to fight against cancer-causing agents in your daily diet.

Blue Berries

There have been experiments and studies showing that having blueberries in your diet can protect cells from damage and reduce inflammation. They are high in antioxidants, vitamins, and minerals that help you to improve your immune system making you stronger. Berries are also rich in vitamin C and contain chemicals that help you to fight against cancer and provide you with a healthy heart.

Nuts

The next superfood that comes to our mind is nuts. They provide you with healthy fats protein and very few carbs. They are also rich in vitamins and phytochemicals. Nuts contain resveratrol, a type of phytochemical that helps you lower your cholesterol levels. Brazil nuts are known best for their selenium content whereas walnuts are rich in omega-3 fatty acids.

Sweet Potatoes and Orange Veggies

Sweet potatoes or russet are now famous among restaurant menus. Sweet potato fries are getting into the veins of most people in the town. Both potatoes white or sweet are rich in vitamin C and B6, potassium as well as fiber.  Moreover, sweet potatoes exceed in the competition of being nutrition dense. They are rich in calcium as well as Vitamin A, which is very useful for your hair care as well. Other orange-coloured vegetables are rich in phytochemicals. Carrots are rich in Vitamin A and squash are rich in Vitamin C as well as Vitamin A.

Green Leafy Vegetables

Broccoli and spinaches are nutrient dense, whereas Kale and collard are not behind in the competition. These leafy green vegetables are nutrient-dense and can be added to veggie soup and various other salads. These leaves are rich in vitamins A, C, and E as well as calcium. Drak leafy veggies are low in carbs and calories and aid you in weight loss and maintaining a healthy lifestyle. These veggies are overloaded with natural antioxidants and phytochemicals. Lettuce, leeks, and kale are rich in quercetin and lutein, a special type of phytochemicals help you to fight cancer.

Tea

With every single sip of tea, you intake anthocyanin and pro anthocyanin. They help you to reduce inflammation. They are rich in antioxidants and help you to prevent the damaging of cells leading to cancer. To be more specific Green tea has antioxidants properties, mainly catechin epigallocatechin gallate (EGCG), a potent phytochemical. People who are sensitive to caffeine, consider before including this in your diet.

Whole grains

Include whole grains in your diet and switch from refined grains. For example, go for brown rice rather than white rice. Brown bread or whole grain bread is always a healthy option as whole grains are rich in fibre which takes time to digest and keeps you fuller for a longer time. These grains are rich in zinc and selenium and in addition to that they help you lowering heart diseases and cancer.

Beans

Beans are in the top list when it comes to antioxidants. They are fully packed with nutrients and many other vitamins and minerals. They are also high in Vitamin C and selenium. Beans are the primary source of protein for all vegetarians. Black eyes peas are rich a zinc and folate. Other beans like kidney beans provide you with folate. You can also apply for Public Health Manager Jobs to get knowledge of this field.

Fishes

Fishes are rich in protein and omega-3 fatty acids. Having omega-3 from fatty fishes helps you to prevent heart disease. Fishes like tuna, salmon, oysters, and shart steak are rich in healthy fats and you must try to include them in your diet. 

Skip deep-fried foods or refined sugars in your diet as much as possible and try to include healthy fats and proteins.