16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost

How often have you come across health articles gently nudging you to consume foods that are rich sources of antioxidants? These articles most likely also refer to them as superfoods, because like superheroes, they fight the free radicals that have the ability to compromise the optimum functionality of our cellular system. Think of how constant exposure to air and the oxidation causes rusting in iron—our bodies work in a similar way. The strains of a modern urban lifestyle—which puts us face-to-face with harsh sun exposure, environmental pollution, emotional fatigue and constant exposure to radiation from our mobile and laptop screens—lead to higher amounts of free radicals being formed in our body. And this is where the antioxidants come in, having a critical role to play in regularising this phenomenon—they neutralise and eliminate free radicals from the bloodstream, tissues and organs.

The health of our internal system gets reflected in our skin cells—which look taut, smooth and even toned (characteristics of healthy young skin) when the quality of our daily diet is good. And if we look good, we feel good. That’s why a diet rich in antioxidants is anti-ageing or youth-preserving. Higher amounts of free radicals call for a higher dose of antioxidants to cancel out their effect. And the best way to make sure that you are getting all the antioxidants you need for good health is to choose fruits and vegetables in rainbow colours. Here’s our roundup of 16 foods that’ll provide you with all the antioxidant benefits you need, by way of simple additions to your daily diet.

Blueberries

blueberries-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Considered as one of the best superfoods, these contain antioxidant polyphenols called anthocyanins, which reduce oxidative stress and also lower the risk of heart disease by lowering “bad” LDL cholesterol in the blood. If you want to keep Alzheimers at bay, throw in a few blueberries in your daily diet—studies have proved their efficacy in lowering the risk of cognitive decline.

Cranberries

cranberries-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Cranberries are full of Vitamin C and fibre, and are only 45 calories per cup. When it comes to disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable—including strawberries, spinach, broccoli, red grapes, apples, raspberries and cherries. Only blueberries can top them. Since we don’t get fresh ones in India, try adding dried cranberries to your favourite cereal, or just popping a few in your mouth as a mid-day snack.

Jamun

jamun-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Closer home, jamun or Indian blackberry is our own antioxidant superhero. The anthocyanins, flavonoids, ellagic acid and gallic acid present in jamuns have an anti-carcinogenic effect on organs. Vitamins A and C detoxify the body from within, and help in smooth functioning of the organs too.

Red kidney beans

red-kidney-beans-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Rajma beans are naturally low in fat but high in protein, fibre, iron, folic acid and potassium. They also contain Vitamin K and are vital for protecting the bodily cells from oxidative stress, which decreases the risk of cancer. It is believed that colon cancer can be prevented by including kidney beans in our diet, and this plant-based source of proteins can be included in a diet targeting weight loss too.

Broccoli

broccoli-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

The high Vitamin C content in this green vegetable makes it a super immunity booster. Packed with flavonoids, carotenoids, lutein, zeaxanthin, beta-carotene and other antioxidants, this fibre-rich member of the cabbage family is great to keep your body in shape. Since it also contains protein, it’s especially good for those on vegetarian diets.

Turmeric

turmeric-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Turmeric gets its antioxidant nature because of one of its key ingredients, curcumin, which not only reverses the effect of free radicals, but also prevents their development in the first place. In fact, it is considered to be a more potent antioxidant than Vitamin C and E. To reap the benefits, include turmeric as a part of your daily diet, in curries and lentils. A cup of turmeric milk or tea can go a long way in keeping those wrinkles and diseases at bay too.

Guava

guava-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

This tangy, sweet fruit is fast gaining a reputation of being the ultimate superfood, and with good reason. Rich in Vitamins C and A, and lycopene, it is considered one of the leading antioxidant foods in the world today. Guavas are also one of the best high-fibre foods out there, because they offer over 20 per cent of your daily value of fibre.

Pomegranate

pomegranate-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

If it’s only health that is on your mind, you might as well ditch that glass of red wine for some pomegranate juice, which has three times more antioxidants than the former. Polyphenols, found present in the red seeds of the fruit, are powerful antioxidants that not only protect the cells from damage, but also reduce inflammation in the gut. This heart-healthy fruit also prevents the build-up of cholesterol in the arteries.

Beetroot

beetroot-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Whether in salads, soups or juices, add a bit of red. Beetroot is a great source of iron, potassium, manganese and folate, and also contains antioxidants such as polyphenols and betalains. Regular consumption of its juice helps to detoxify the body and purify the blood, leading to a naturally glowing complexion.

Spinach

spinach-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

While kale is taking the wellness world by the storm, its common cousin spinach is not far behind either. Locally available, these greens are packed with carotenoids like lutein and zeaxanthin, as well as phytochemicals like Quercetin, which contribute to its antioxidant properties. Avoid overcooking when consuming this, to minimise the loss of water-soluble vitamins.

Parsley

parsley-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

A sprig of this herb is more than a just a garnish. It is an excellent source of Vitamin C and has healthy quantities of Vitamin A too. The flavonoids in parsley, especially luteolin, help increase the antioxidant capacity of the blood. Add it to your sauces, salads and marinades to add some goodness to your daily diet.

Cinnamon

cinnamon-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Cinnamon is loaded with powerful antioxidants such as polyphenols, and comes with an anti-oxidative property so strong that it is also used as a natural food preservative. Its anti-fungal and antibacterial properties also help to reduce respiratory tract infections and arrest tooth decay.

Dark chocolate

dark-chocolate-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Dark chocolate is loaded with organic compounds such as polyphenols, flavanols and catechins, which help reduce the damage of free radicals in the cells. Also considered a food for the skin, the flavanols present help protect against sun damage, improve blood flow to the skin and increase skin plumpness and hydration. Choose dark chocolate with 70 per cent or higher cocoa content to reap maximum benefits.

Garlic

garlic-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

One of the oldest kitchen remedies, garlic has been used to treat heart disease, atherosclerosis, high blood pressure, cold, flu, indigestion, tumours, diabetes and more, for a long while now. That’s because the allicin in garlic, which is also the reason behind its pungent and flavour, acts as a potent antioxidant.

Grapes

grapes-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

The skin of red grapes is a particularly rich source of resveratrol, a cancer-fighting antioxidant. And flavonoids like myricetin and quercetin can also be found in these fruits. Choose grapes with darker, coloured skins to boost glowing skin and a healthier heart.

Matcha green tea

matcha-16-antioxidant-rich-foods-to-give-your-daily-diet-a-health-boost
Image: Shutterstock

Originating from Japan, this tea rose to fame due to its anti-inflammatory and antioxidant benefits. Research shows that just one serving of matcha tea is the nutritional equivalent of 10 cups of regularly-brewed green tea. Containing powerful antioxidants like catechins, EGCg (epigallocatechin gallate) in particular, it helps to increase metabolism and boost memory.

Also read:

How to gain weight the healthy way: Your complete guide

10 simple ways to improve your digestion for optimum gut health

What nutritionists eat: 6 health experts let us peek into their own diets

All the ways honey benefits your skin, hair and health

6 Indian superfoods that will keep you healthy through summer

Now Playing: September 2018: Behind the scenes with Radhika Nair and Saffron Vadher

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var template = $('#template').html();
Mustache.parse(template); // optional, speeds up future uses
var rendered = Mustache.render(template, data);
if(Cookies.get('cn_bid'))

dataLayerBID = Cookies.get('cn_bid');
re = new RegExp("<%shareBid%>", "g");
rendered = rendered.replace(re, dataLayerBID);

$("#load_article_content").append(rendered);
$("img.lazy").lazyload(
skip_invisible : true
);

if(data.issue_id)

marketing_text = data.marketing_text;
check_ref_sub(data.article_id, data.issue_id, 'internal', data.guid, data.page_no);

var google_category = $(".topadbnr:last").attr('data-google-category');
var sponsor_ad = $(".topadbnr:last").attr('data-sponsor-story');
var is_sponsored = $(".topadbnr:last").attr("data-is-sponsored");
var leaderboardcode = $(".topadbnr:last").attr("data-leaderboard-code");
var mpucode = $(".topadbnr:last").attr("data-mpu-code");

if(!data.is_magazine)

if(!data.is_mobile)

$("#header-leaderboard-ad").html(data.leaderboard_ad);

// $('#mpu-ad-slot').html(data.mpu_ad);
// $("#secondary-mpu-ad-slot").html(data.mpu_ad2);
mpuAd = data.mpu_ad;

if(!data.is_mobile)

dfpCount = 0;
totalInterval = 0;
clearInterval(ADintervalLeaderboard);
autoADtimerLeaderboard();
clearInterval(ADintervalMPU);
autoADtimerMPU();

var currentDiv = $("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id);
cnReplaceUrlandTitle(currentDiv.data("post-title"), currentDiv.data("post-url"));
gtmSingleContinuousScroll();
processBrightcoveVideos();
if(animation==1)

if(isMobile.any())

$("html, body").animate(
scrollTop: $("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id).offset().top - $("#navBar").outerHeight() - $('#topadbnr').outerHeight() + 20
, 600);
else
$("html, body").animate(
scrollTop: $("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id).offset().top - $("#navBar").outerHeight() - $('#topadbnr').outerHeight()
, 600);

onloadAjax.initAll();
);
}
} else
if(animation==1)

console.log($("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id).offset().top, $("#navBar").outerHeight(), $('#topadbnr').outerHeight());
if(isMobile.any())

$("html, body").animate(
scrollTop: $("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id).offset().top - $("#navBar").outerHeight() - $('#topadbnr').outerHeight() + 20
, 600);
else
$("html, body").animate(
scrollTop: $("#next_story_"+(parseInt(pageNumber))+'_'+next_article_id).offset().top - $("#navBar").outerHeight() - $('#topadbnr').outerHeight()
, 600);

} else
load_start = 1;
$('.loader_img:last').hide();

}

$(document).on('click', '.subscription_popup .content_btns', function()
gtmMagazineHomeSubscribe("WebStory Page - "+$(this).data("price"), "Subscribe Button Click");
);

$(document).on('click','.close_reg_wall', function()
$('.reg_wall_v2').fadeOut();
);

$(window).load(function()
// alert($('body').find('.has-responsive-video').width());

if($(window).width() < 768) $('.reg_wall_v2').width($(window).width()); else $('.reg_wall_v2').width($('.has-responsive-video').width()); )



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