Ensure Proper Intake of Vegetables and Fruits Rich in Antioxidants

fruits rich in antioxidants

Antioxidants are molecules that protect important body cells from getting damaged by free radicals. Free radicals react with the DNA and cellular cells with the aim to disturb their functioning. As a result, the person becomes a victim of heart diseases, blood and lung cancer. As far as the types of antioxidants are concerned, it is necessary to understand that there are many types of antioxidants intended to safeguard from cureless diseases like vitamin A, vitamin C, vitamin E, selenium (a trace metal), lycopene, lutein, and beta-carotene. Nature has blessed with several foods high in antioxidants, particularly the fruits and vegetables. All people have to do is to realize their significance and add a certain proportion in their lives.

How worthy antioxidants are?

Antioxidants are usually found in plants that are responsible to maintain good health and work on cellular damage. They used to oxidize themselves with the aim to keep other substances save from oxidation. According to a research on nderstanding nutrition, antioidants prevent the discharge of free radicals in foods by halting the production of oxygen in them. They also work as preservatives for the fats to avoid their conversion into rancid.

What lead to the production of free radicals?

According to a study, smoking, UV radiation and pollution contributes to increase in oxidation in the environment. This process usually leads to the production of free radicals that need counter actions from antioxidants in order to eep the body safe from free radicals’ haardous effects. They are produced by breakdown of digested food in the stomach. Harmful smoke from factories and industries pollutes the environment and increases the rate of oxidation.
Historical research about antioxidants

Information about fruits rich in antioxidants has been revolving since the 19th century but, no one knows when the first antioxidant was discovered. They are usually discussed by numerous health experts and researchers for their significant impact over the body. Every type of antioxidant is discovered in a different way and has different purposes. For instance, vitamin C and vitamin E were discovered by Doctor Henry between 1920 and 1950. He explained that animals eating whole food live healthy and longer lives. The reason behind is that such foods contain a gross amount of antioxidants that fights against harmful cells present in their bodies. They strengthen and rectify their immune system and keep them healthy.

Joe McCord also contributed some part of their research and discovered incredible functions of antioxidant enzymes, particularly superoxide dismutase, while explained that these advantageous compounds in the body help to live longer. People just had to eat vegetables and fruits rich in antioxidants so as to derive benefits just the way they were needed.

antioxidant 4

In today’s world, the level of antioidants can be easily calculated by AC score, which is referred to as Oxygen Radical Absorption Capacity. In this method, ORAC measures the number of free radicals absorbed and released. This measuring technique was developed by the National Institute of Aging and works efficiently to examine around 100 g of every food. However, ORAC measurements are not widely available these days as they are now limited to the research institutes.

Common antioxidants found in fruits, vegetables and other eatable items are vitamin C, vitamin E, lutein, flavonoids, and lycopene. Scientifically, there are no specific requirements to take antioxidants on daily basis. People just have to find out how much their bodies need and what vegetables and fruits rich in antioxidants they should be taking. Just keep in mind- the more antioxidants they take, the better will be their body’s health.

Best Fruits Rich in Antioxidants

After learning about the role and history of antioxidants, let’s move to the guide of fruits rich in antioxidants and know how they could benefit the body. People should include at least two of them in their daily intake to strengthen the body organs. Here are some of them:

1. Wild Blueberries

The first and one of the important fruits rich in antioxidants is blueberries that are provided with numerous antioxidants and nutrients. People can expect to have ample supply of vitamin A, vitamin C and flavonoids like querticin and anthocyanidin with just a cup of blueberries. These fruits save a person from high cholesterol, aging and heart attack. They keep the brain and heart health. High cholesterol saves from high blood pressure issues by reducing the chances of stress on the mind.

2. Strawberries

Another delicious fruit rich in antioxidants is strawberries. The concentration of antioxidants is extremely high due to which, it helps to fight against carcinogens, LDL, cholesterol that collectively contributes to heart attack. They contain a special type of antioxidant called anthocyanins, which protects one from cardiovascular diseases. They also contain vitamin C antioxidants that could withstand free radical damage.

strawberries

3. Plums

Include black plums in the diet and see how they bring change in the lifestyle. As one of the best fruits rich in antioxidants, they pride to offer vitamin C and phenols. Phenol is an antioxidant that prevents swelling and tissue inflammation. Plums diet keeps a person far away from cellular and DNA damage.

4. Oranges

The sour fruit rich in antioxidant is orange that is rich in Vitamin C. As the water-soluble compound, vitamin C reacts with free radicals and prevents damage to the cells. It averts cold and infection by keeping the immune system updated.

orange

5. Grapes

Skin of grapes particularly contains resveratrol, an antioxidant, that fights against cancer. Red grapes are the most beneficial fruits rich in antioxidants as they prevent skin cancer.

6. Cherries

Cherries are rare tasty fruits provided with flavonoids, isoquercitrin, and quercetin. These different types of antioxidants fight against aging by eliminating oxidative stress molecules..

7. Mangoes

Mangoes contain basic and important antioxidants like vitamin A, flavonoids, beta-carotene, alphacarotene, and beta-cryptoxanthin. They give a person healthy life and vision while keep the skin radiant, sparkling, and smooth.

mango

8. Raspberries

These types of berries help in reducing weight as they contain ample amount of antioxidants. They make the cardiovascular system work properly and smoothly. A credited dietitian and spokesperson informed that all fruits and vegetables contain antioxidants and therefore, they are called super foods. People can take any of their favorite options in order to maintain their good health.

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