Antioxidant foods: see what they are and be surprised by the benefits

Among the antioxidant foods, it is possible to find vegetable oils, fruits, spices and vegetables. In addition, oilseeds also fall into this group, as they are rich in vitamin E, a powerful natural antioxidant. Understand better about these foods, see what they are and discover the benefits they provide to the body.

What are?

Antioxidants are substances that can inhibit or delay the oxidation of the body’s cells. According to nutritionist Leone Gonçalves, foods with this quality also protect healthy cells in the body against free radicals. “For this reason, antioxidants are powerful allies against premature aging at the cellular level and in the preservation of our body’s functions”, he adds.

20 antioxidant foods to change your diet

Among the substances with antioxidant powers, we can mention vitamins A, C and E. In addition, other pigments can play this role in the body, such as beta-carotene and astaxanthin. Here’s a list of great antioxidant foods, according to the nutritionist.

1. Turmeric: Also called turmeric, this spice contains a substance called curcumin. For the nutritionist, it is this pigment that has the antioxidant action, and also has an anti-inflammatory effect.
2. Olive oil: “rich in polyphenols and vitamins A, D, K and E, which enhance the antioxidant effect”, says the specialist.
3. Lemon: the protection of cells is due to the rich composition of bioflavonoids that this fruit has. In addition, lemon is also a powerful detoxifier for the body.
4. Orange: Vitamin C is responsible for the antioxidant effect of orange. According to the nutritionist, the best way to take advantage of this power is to enjoy the fruit’s homes, where most of this substance is concentrated.
5. Strawberry: this red fruit makes the list thanks to vitamins A and C and a pigment called beta-carotene.
6. Pineapple: rich in vitamins and minerals, pineapple is considered an antioxidant due to vitamin C and beta-carotene.
7. Salmon: “the color of salmon meat is generated by the pigment astaxanthin, a powerful antioxidant capable of fighting free radicals, considered one of the best antioxidants there is”, explains Leone Gonçalves.
8. Whole Grape Juice: Resveratrol is able to protect cells against the action of free radicals.
9. Cocoa: other antioxidant substances are flavonoids, widely found in this chocolate raw material.
10. Cinnamon: “Cinnamon doesn’t contain many vitamins or minerals, but it is loaded with polyphenols. Among the spices, it contains the most antioxidants”, reveals the nutritionist.
11. Chestnuts: they are sources of vitamins E and K, which in itself already influences the protection of body cells. In addition, they are rich in unsaturated fats and therefore take care of heart health.
12. Nuts: as in the previous case, nuts are also sources of vitamin E and good fats for the body.
13. Spinach: this herb gathers flavonoid compounds and, therefore, should be present in your meals.
14. Broccoli: another cell-friendly blue whiting and free radical fighter, all thanks to the carotenoids and flavonoids present in its composition.
15. Acai: Acai pulp is one of the antioxidant foods because it is a source of anthocyanins and proanthocyanidins, two types of flavonoids.
16. Coconut oil: “the fat in coconut oil is rich in vitamin E, which acts as an antioxidant”, says the nutritionist.
17. Garlic: To the surprise of some, garlic is an important source of vitamin C and therefore also protects the body.
18. Flaxseed: this is another important ally of health, bringing benefits to the body due to the richness in omega 3 and 6.
19. Onion: in this food, quercetin and vitamins A and C are responsible for protecting against free radicals.
20. Sunflower seeds: another food classified as an antioxidant, as it has vitamin E in its composition.

“The quantities of each food must be prescribed by a nutritionist, who will consider the nutritional needs of that patient and establish a diet according to their goals”, highlights Leone Gonçalves.

Benefits of antioxidant foods for health and beauty

Free radicals act by slowly destroying the body’s molecules, affecting cells, tissues and organs. By consuming antioxidant foods, you protect the body against these agents and ensure more health for all parts of the body. Check out below how this effect is perceived in practice!

protect the skin

One of the consequences of free radicals is premature skin aging, which can be avoided with an antioxidant diet. Thus, it is possible to enjoy healthier and younger skin.

Help with heart health

“When in excess, free radicals begin to oxidize, degrade healthy cells, such as proteins, lipids and DNA, harming various functions within the body, being associated with the development of chronic diseases, such as atherosclerosis”, says the nutritionist. In addition, hypertension is another problem resulting from the action of these agents.

protect the brain

Leone Gonçalves also comments that the development of degenerative diseases such as Alzheimer’s and Parkinson’s may be the result of the presence of free radicals. Therefore, the consumption of antioxidant foods can be a way to prevent these problems that affect the neurological system.

Help prevent cancer

Oxidative stress resulting from the imbalance between the levels of free radicals and antioxidants can be a factor in the emergence of some types of cancer. At the same time, the higher the number of antioxidants, the lower the possibility of developing this health problem.

Contribute to weight loss

These foods can help you lose weight, as obesity, in some cases, is associated with excess free radicals in the body. “Therefore, including foods with antioxidant potential helps in the reduction of free radicals that deteriorate certain metabolic processes associated with weight gain”, he reinforces.

Help prevent diabetes

According to the professional, in addition to all these benefits already mentioned, natural antioxidant foods also protect health against the development of diabetes.

Even with so many benefits, it is not recommended to abuse these foods. “For example, although vitamin C is a powerful antioxidant, studies show that the body does not absorb more than 500 mg per day, with the rest being eliminated”, informs the nutritionist. So, if you want to take care of yourself more, discover now how to have a healthy diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.