Antioxidants are found in various foods, from fruit to whole-grain bread. They protect your cells from damage caused by oxidation and can help prevent disease.
They were first popularised in the 1990s when it was understood that artery-clogging atherosclerosis, cancer, and vision loss all closely correlated with a buildup of free radicals.
Olives
Olīves are small, hard, and bitter, but the fruit is incredibly nutritious. They’re packed with vitamins and antioxidants, including oleic acid, an essential fatty acid that lowers blood pressure and improves overall heart health.
Oleic acid is also associated with reducing the risk of cancer. In addition, olives are high in polyphenols, known to combat oxidative stress.
Besides being an antioxidant, olives also contain vitamin K, which helps keep calcium in the bones. They are also a good source of magnesium, which may help lower your blood pressure.
Although they are packed with healthy fats, olives are high in sodium. This is because they’re cured in salt water, so eating them in large quantities can negatively affect people with high blood pressure or a low-sodium diet.
Broccoli
Broccoli is one of the most powerful antioxidant foods in the world, and it’s loaded with phytochemicals. Among its most well-known compounds is sulforaphane, which has been shown to reduce the risk of certain cancers.
It’s also a strong immune booster because it contains high levels of vitamin C, which helps prevent the formation of free radicals that may lead to inflammation. It’s rich in other vitamins and minerals, such as folate, potassium, manganese, and iron.
The vegetable is also a good source of fiber and lutein, which protects the eyes from age-related conditions like macular degeneration and cataracts.
Phytochemicals glucoraphanin, gluconasturtiin, and glucobrassicin aid the body’s natural detoxification processes.
Broccoli is an excellent source of dietary fiber and various vitamins, such as vitamins A, C, and K. It is a great addition to soups and omelets for breakfast or brunch. It can also be steamed, stir-fried, or roasted.
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Spinach
Spinach is a powerhouse of nutrients that can boost your immune system, support heart health, and help fight cancer. It’s also full of antioxidants that can protect your body from free radicals, which can cause serious damage to your cells and lead to disease.
Adding more foods high in antioxidants to your diet can be the best way to improve your overall health. You can incorporate more powerful antioxidant foods into your diet by ensuring you eat them regularly and in the right amounts.
A powerful dietary antioxidant, spinach is a great source of potassium, magnesium, iron, and inorganic nitrate, which studies have shown can reduce your risk of heart disease. It’s also rich in vitamins A and C, which can support healthy skin and hair.
It also contains folate and vitamin K, which can reduce acne and dark circles. In addition, it is high in calcium and helps keep your bones strong. It can also help reduce the severity of asthma symptoms and increase a person’s ability to breathe.
Carrots
Carrots are often overlooked, but they are one of the most powerful antioxidant foods you can add to your diet. They are high in beta-carotene, vitamin K1, potassium, and fiber, all of which help to support a healthy heart, regulate blood pressure, reduce cholesterol levels, improve vision, boost immunity, and keep your brain sharp.
They are also very low on the glycemic index so they won’t cause a spike in your blood sugar levels. That is particularly important for those with diabetes, which should always check their glycemic levels before eating any foods.
They are also a good source of vitamin A, which may help to prevent xerophthalmia, a progressive eye disease that can make it hard to see at night or when the sun is low in the sky. This is because a lack of vitamin A can damage the retina, which affects how you perceive light.
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