Ten Rich Sources of Antioxidants

Strawberry

Few fruits have the provocative charm or the nutrients of red, plump strawberries peeking out from behind its frilly leaves. Rich in antioxidants like vitamin C, flavonoids and ellagic acid, strawberries protect against ailments like heart disease, cancers and cataracts. The vitamin C present in straw berries fights free radicals in the bloodstream.

Eating tips: eat the berries in their raw and whole fruit form rather than eating processed berries or drinking them as juice. Dress up your salad with sliced strawberries or serve as a topping for ice cream.

Tomato

Tomato is a rich source of lycopene, a powerful antioxidant that helps prevent macular degeneration and cataracts and can ward off certain types of cancer especially prostate cancer. The lycopene in tomatoes is the chemical cousin of beta carotene and helps fight free radicals. Besides lycopene, tomatoes are also a great source of vitamin C, which helps boost the immune system of the body. Experts recommend cooking tomatoes with a little oil to increase lycopene absorption.

Eating tips: have a glass of tomato juice or prepare tomato paste sprinkled with basil and olive oil and serve over pasta.

Carrot

The perfect accompaniment with that favorite dip, this vegetable with its crunchy texture and sweet taste is loaded with the antioxidant beta carotene, a member of the healing family of carotenoids. Carotenoid is present in all yellow and orange foods like mango, corn, yellow pepper, apricots and vegetables like spinach, pumpkin and sweet potato. Cooked carrots have higher levels of antioxidants than uncooked ones.

Eating tips: Add shredded raw carrots to garnish a salad, or puree boiled carrots in a blender, spice it with herbs and prepare a hot nutritious soup.

Spinach

Spinach helps protect against osteoporosis, heart disease, colon cancer, arthritis and a host of other diseases. Spinach contains lutein, a pigment that protects the eyes from macular degeneration. It protects the retina from sun damage by fighting free radicals that can harm the eyes.

Eating tip: To preserve the nutrients as much as possible, steam or sauté spinach with olive oil. Baby spinach also tastes great in salads.

Whole Grains

Whole grains like oats and barley are excellent antioxidants. Grains contain beta glucan and vitamin E a potent antioxidants that plays a role in preventing cancer. The different layers of whole grain have different benefits. The outer barn layer is rich in fiber, minerals and phytochemicals that have antioxidant properties. The innermost layer called the germ is rich in minerals, phytochemicals, antioxidants, vitamin E and selenium.

Eating tip: Eat a bowl of cereal for breakfast topped with fresh fruit, nuts and raisins.

Broccoli

Did you know that broccoli and other cruciferous vegetables like cabbage and cauliflower can help reduce the risk of heart disease and shield against certain types of cancer? Broccoli plays an important role in preventing cancer. Such vegetables can modulate estrogen metabolism and help lower the risk of estrogen dependent carcinomas like breast cancer.

Eating tips: puree broccoli and add seasonings of your choice for a delicious soup.

Garlic

Garlic is one of the oldest known culinary herbs, teeming with antioxidants that protect against cancer, heart disease and the harmful effects of aging. Garlic helps cut down the risk of heart attack by fighting free radicals and keeping blood from clotting. In addition it has anti inflammatory and anti bacterial properties.

Eating Tips: add garlic to soup. Vegetable gravy, sauces and pickles

Red Grapes

Red grapes are a great source of antioxidants. They contain resveratrol, an antioxidant that helps get rid of free radicals, reduces platelet aggregation and keeps blood vessels open. Grapes also contain a bioflavonoid called quercetin that works with vitamin C to stimulate the immune system to fight infection, cancer and inflammation.

Green Tea

Green tea contains the highest concentration of antioxidants called poly-phenols. These neutralize the free radicals that occur naturally in the body or arise due to environmental toxins, including ultraviolet rays from the sun, cigarette smoke and air pollution. Consumption of green tea also reduces cholesterol. Green tea has anti carcinogenic effects that protect humans against the risk of cancer caused by environmental agents.

Eating tips: consume 3-4 cups of green tea daily.

Raisins

Sweet raisins which are a great addition to cereal, salads and dessert, contain phenolic antioxidants that are extremely beneficial to health. Raisins are rich in fiber and contain tartaric acids that aids in digestion and helps maintain a healthy colon.