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11 Must antioxidant rich foods to include in your diet

The word antioxidant is not new to us. You might have listened to this word tons of time. We all know the impact of healthy food in our body. But we actually don’t know what type of healthy food to eat in order to increase antioxidants in our body. Antioxidant rich food not only manages our weight but it also prevents us from various diseases like diabetes, insulin resistance, etc. It enhances our immunity. 

That’s why we should add antioxidant rich foods or foods rich in nutrition in our meal to stay healthy.

So deep down to see the best antioxidant rich foods & foods rich in nutrition to eat during this time.

What are Antioxidants?

antioxidant rich foods.
Antioxidants are compounds produced in our body that increase immunity. It prevents or delays cell damage in the body. It defends oxidative stress. Antioxidants may be water-soluble, fat-soluble, or both fat and water-soluble.

There are numerous benefits of antioxidants. These includes:


  1. Antioxidant rich foods may reduce the risk of many diseases like heart diseases and certain kinds of cancer. It reduces the damage caused by oxidation. There are many healthy foods for the heart. 
  2. It increases immunity.
  3.  Antioxidant rich foods reduce the damage caused by oxidation.
  4.  It keeps eyes, skin and hair healthy. It also aids in better functioning of lungs and boosts brain function. 

To get the best possible benefit of antioxidants one must-have seasonal food or foods rich in nutrition. Antioxidant supplements are also available in the market. But these supplements are not suitable for humans. These are best for animals. These supplements can also lead to death in humans. So it is better to have antioxidants in the form of seasonal fruits and vegetables. 

Antioxidant rich foods are always the best choice.


Here is the list of antioxidant rich foods that you should increase in your diet for a healthy lifestyle. 


1.Dark chocolate

Are you a chocolate lover? If yes, then dark chocolate is healthy food to eat. You can satisfy your sugar cravings and at the same time, you can provide a lot of antioxidants to your body.

Dark chocolate has more cocoa content than regular chocolate. Based on a research study, dark chocolate contains 15 mmol of antioxidants per 100 gms. Besides this, it is also a healthy food for the heart. It decreases inflammation and risk factors for heart disease. It also controls high blood pressure. 

2. Blueberries

Blueberries are low in calories and are packed with antioxidants. It contains up to 9.2 mmol of antioxidants and the most healthy food for heart. It contains the highest amount of antioxidants among fruits and vegetables. The antioxidants in blueberries reduce inflammation and can change the expression of certain genes. It also lowers the risk of heart disease, reduces cholesterol levels, and controls blood pressure.

3. Strawberries

These are the most known berries. There are a lot of healthy food recipes we can make from strawberries. Strawberries are sweet and are a good source of vitamin C. They are filled with antioxidants. It has about 5.4mmol of antioxidants per 100 gms. The antioxidants present in strawberries reduces bad cholesterol and increases good cholesterol, hence reducing the risk of heart diseases.

4. Goji berries

Dry fruits of Lycium barbarum and Lycium Chinese are known as goji berries. They are also treated as medicine. They are rich in antioxidants. They obtain about 4.3mmol of antioxidants. These antioxidants reduce the risk of heart disease and certain cancer. These antioxidants also combat skin ageing. But these berries are expensive. 

5. Raspberries

These are soft tart berries and are also used in desserts. They are a great source of dietary fibres and vitamin C. They lower the risk of heart diseases and cancers. The antioxidant present can kill 90% of stomach, colon and breast cancer cells. These antioxidants can also suppress the effect of cancer, reducing inflammation and oxidative stress and are healthy food for heart and body.

6. Kale 

Kale is a vegetable that is a member of the cauliflower and broccoli family. It is the most healthy vegetable. It provides 2.7mmol of antioxidants. It is also a great source of calcium and makes the cell function well.

7. Red cabbage

Red cabbage is also known as purple cabbage is rich in vitamin C, K and A. It is one of the antioxidant rich foods. It has about 2.2mmol of antioxidants per 100 gms. These have many health benefits like reducing inflammation, reducing the risk of heart disease and certain cancer. It also strengthens the immune system and keeps the skin firm. 

8. Beans

Beans are the healthiest group of legumes. These are excellent sources of dietary fibre, protein, B vitamins and many other important vitamins and minerals. Beans are some of the foods rich in nutrition. They are inexpensive and healthy at the same time. They are high in fibre that keeps digestion easy. The antioxidant present in beans reduces inflammation and cancer growth. In short, we can say that beans are an inexpensive way of antioxidant intake. 

9. Beetroot

Beetroot is the root of Beta vulgaris. They are a good source of fibres, potassium, and antioxidants. They contain 1.7mmol of antioxidants. Having mild taste, beetroot can be used in the preparation of many healthy food recipes.  It can reduce the risk of colon and digestive tract cancer. It also suppresses inflammation. 

10. Spinach

Spinach is the best nutritious green vegetable. And healthy food to eat especially in winters. It is loaded with vitamins and antioxidants. It is low in calories and contains about 0.9 mmol of antioxidants. It protects eyes from damage. It protects eyes from UV rays and other harmful wavelengths.

11. Green tea 

Green tea is a great source of antioxidants. The antioxidants present in green tea prevent cell damage and reduce the risk of a certain type of cancer. There are many other ways to have it. There are many healthy food recipes you can make from it. It also prevents the oxidative damage of the body.

 Foods rich in nutrition-

You can also add Meats, fish, whole grains, dairy products, legumes beans, nuts in your meal to stay fit as these are widely known as foods rich in nutrition.

Final words

Antioxidant rich foods are really important for your body and are also healthy food to eat. They prevent the body from free radicals. By having these antioxidant rich foods one can stay healthy by neutralising free radicals. It also reduces the risk of many chronic diseases. It can also boost your blood levels and reap many other health benefits.

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