9 best antioxidant rich food groups

The proper functioning of. human body cells are dependent upon, proper balancing between prooxidants and antioxidants. During this process, so many biochemical reactions take place, resultant they produce some free radicals by the action of environmental contaminants like, carcinogenic chemicals, which are derived from industrial contamination and radiation, as well as food additives.

These free radicals were responsible to promote lipid peroxidation and impaired cell function which damaged the cellular protein and DNA.

The human body is easily absorbing dietary antioxidants, and the great and richest source of antioxidants is vegetables. Especially vitamins such as vitamins C, E, and beta carotene.,niacin, riboflavin, sulfur,cantaining amino acids. before knowing these 9 best antioxidant rich food groups, know the common foods, which rich in phytochemicals and antioxidant:=

foods, which they are rich in antioxidants and phytochemicals present in:-

Garlic,

Onion,

Ginger,

Oats,

Sweet potato,

Green tea,

Oilseeds,

Soyabean,

Spices such as:-

Black pepper,

Clove,

Oregano,

And turmeric these all great sources of antioxidants and phytochemicals other than the 9 best antioxidant food groups.

Nutrient antioxidants found in -following food groups

9 best antioxidant rich food groups are listed below:-

1.Beta carotene:- all the yellow-colored fruits especially mango, pumpkin, papaya, and carrots and all types of green leafy vegetables.

2.Ascorbic Acid:- all types of citrus fruits and sprouted pulses.

3.Vitamin E:- oil seeds nut and, all types of cereals and cereals products

4.Copper:- chocolate, mushroom nuts, and liver.

5.Iron:- sprouted pulses, millets, pulses, jaggery, tamarind, meat, and liver.

6.Antioxidant contains in cereals, millets, and pulses:-

Ragi 173

Jowar 127

Maize 139

Rajmah 107

Rice milled 123

Rice parboiled 75

Whole Wheat flour 24

Puffed Rice 24

Semolina 27

Soya bean 97

Whole Bengal gram 53

Roasted Bengal dal 26

Green peas 88

Green gram 30

Black gram 27

Bengal gram dal 49

Lentil 45

Red gram 61

These values are based upon DPPH radical scavenging activity, Trolox equivalents mg / 100 gm and these are included in these 9 best antioxidant rich food groups.

7.Fruits and vegetables:-

The vitamins which are found in vegetables, such as vitamin C, beta carotene, and vitamin E is known as low volume but high-value vitamins. Other than vitamins the secondary plant metabolites are known as nutraceuticals, they contain flavonoids and polyphenols which is helps to inhibit the action of free radicals.

Beta carotene which is found in vegetables helps to fight against the risk of developing atherosclerosis and other heart diseases.

The presence of polyphenols in curry leaves shows the potential health benefits for prevention as well as treatment of breast cancer in females.

You might be surprised, to knowing that polyphenols present in spinach increase during pressure cookers.

The type of lutein carotenoid present in green leafy vegetables, its helps to slow down macular degeneration and this is the leading cause of blindness in the elderly.

The antioxidant prevents the risk of heart diseases, betacarotene preventing the risk of cataract formation, also protect against breast cancer.

Anthocyanins present in pomegranates and red grapes contribute to antioxidants.

Due to the presence of flavonoids in apples, it shows antioxidant activity and prevents heart diseases while is a poor source of antioxidants.

Flavonoids are present in many fruits and vegetables and they show antioxidant activity.

Eating apples, pears, cherries, all types of citrus fruits, onion, broccoli, and lettuce helps to prevent heart diseases, cancer as well as urinary tract infection.so in these 9 best antioxidant rich food groups, including these fruits also.

8.Nuts and seeds, Dry fruits:-

A Walnut containing melatonin is a type of antioxidant that is easily absorbable. After the brown raisins, walnut is the richest source of antioxidants.

Especially dry fruits are rich in antioxidants. The phenolic compound present in it shows significant antioxidant activity.

Eating dry fruits in moderation helps to fight against many chronic diseases and it provides good antioxidant potency, hence it included in these 9 best antioxidant food groups.

Spices:-

Saffron contains the powerful antioxidant activity.ginger heps to stimulating protective types of enzymes.presence of curcumin in turmeric reduces the risk of mutagenicity in smoker person and shows the strong anti-inflammatory properties.

The presence of selenium in coriander seeds and the active principle present in clove oil helps to contribute to antioxidant activity.

All spices are rich in antioxidant activity only the poppy seeds show the lower antioxidant activity, hence other than poppy seeds all spices are included in these 9 best antioxidant rich food groups.

9.Tea and coffee:-

Tea and coffee also rich in antioxidants due to the presence of chlorogenic acid it is a type of polyphenols. Also, it contains flavonoids such as catechins and quercetin shows antioxidant activity. The plant tea camellia Sinensis also containing polyphenols in the form of flavonoids and flavonols.

Green tea and black tea shows stronger antioxidants activity both are they high in antioxidant content hence both are included in these 9 best antioxidant rich food groups.

1 cup of tea provides:-

200 mg of flavonoids,

400 percent antioxidant potency which is greater as compared to one cup of orange juice, hence tea in moderation will provide good antioxidant potency hence is included in these 9 best antioxidant rich food groups.

Seeds:-

The presence of omega 3 fatty acids in flax seeds helps to fight against cardiovascular diseases and improves immune function. Flax seeds cantaining antioxidants such as phytoestrogens like lignans, phenolic acid, and phytic acid. Which is shows the protective role against diabetes and heart diseased.

Jaggery:-

It is high in phenol, which is a type of antioxidant present in it, this is a reason to included jaggery in these 9 best antioxidant rich food groups.

Red wine:-

Wine which is made by including skin, seeds, and pulp of grapes is high in antioxidant potency, it slows down the aging process because of the presence of resveratrol in it, red wine also included in these 9 best antioxidant rich food groups.

There are so many health benefits of antioxidants rich foods:-

The flavonoids enhance the effectiveness of vitamin C and fight against allergies, tumors, ulcers, and very effective in controlling high blood pressure.

Isoflavones which richly found in soybeans can prevent the growth of tumors.

Hence due to the presence of nutraceutical properties in it prevent the risk of breast, uterus, and prostate cancer.

So eat antioxidant-rich foods and prevent the risk of many diseases, also get these 9 best antioxidant rich food groups advantage to improve your health.

so these all are the important note on antioxidant which help you to find out food rich antioxidant, these all 9 best antioxidant rich food groups will help to get the benefits of antioxidant potency and protect your body from the activity of the free radicals.

Until stay fit, stay healthy.

you can watch this video, to know more about antioxidant:- https://www.youtube.com/watch?v=JelE0ZrE51s

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