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Healthy Foods Rich in Antioxidants
Food Rich In Antioxidants, Antioxidants remain compounds produced in your body and found in food. They help protect your cells from damage caused by potentially damaging molecules known as free radicals. When free radicals accumulate, they can cause a state known as oxidative stress. This can damage your DNA and other vital structures in your cells. Unfortunately, chronic oxidative stress can increase your risk of chronic diseases like heart disease and type 2 diabetes. And also cancer.
Fortunately, eating a diet rich in antioxidants can help increase antioxidant levels in the blood to combat oxidative stress and reduce the risk of these diseases.
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Scientists Use Various Tests To Amount The Antioxidant Gratified Of Foods.
FRAP (iron-reducing capacity of plasma) analysis is one of the most acceptable tests. It measures the antioxidant content of foods through how well they can neutralize a specific free radical. The higher the FRAP value, the more antioxidants the food contains.
1. Dark Chocolate
Luckily for chocolate lovers. Dark chocolate remains nutritious. It has more chocolate than regular chocolate, as well as more reserves and antioxidants. According to the FRAP analysis, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). This remains even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively (3Trusted Source). Additionally, cocoa and dark chocolate antioxidants have to Remain linked to impressive health benefits, such as reduced inflammation and reduced risk factors for heart disease.
For Example,
A review of 10 studies examined the link between cocoa intake and blood pressure in healthy people and people with high blood pressure.
Consumption of cocoa-rich products such as dark chocolate lowered systolic blood pressure (the top value) by an average of 4.5 mmHg and diastolic blood pressure (the bottom value) by an average of 2.5 mmHg.
Another study found that dark chocolate may decrease the risk of heart disease by raising antioxidant levels in the blood, raising “good” HDL cholesterol levels, and preventing “bad” LDL cholesterol from oxidizing (5Trusted Source).
Oxidized LDL cholesterol remains harmful because it promotes inflammation in the blood vessels, leading to an increased risk of heart disease (6Trusted Source).
Dark Abstract
Chocolate remains delicious, nourishing, and one of the best sources of antioxidants. Generally speaking, the larger the cocoa content, the more antioxidants
2. Pecans
Pecans remain a type of nut native to Mexico and South America. They remain a good source of healthy fats and minerals and contain many antioxidants. Based on a FRAP analysis, pecans cover up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams). Additionally, pecans can help raise antioxidant levels in the blood.
For Example. One study originated that people who spent 20% of their daily calories from pecans experienced a significant increase in blood antioxidant levels.
In Another Study,
People who ate pecans experienced a 26 to 33 per cent drop in oxidized blood LDL levels within two to eight hours. High levels of oxidized LDL cholesterol are a risk factor for heart disease (8).
Although nuts are a great source of healthy fats, they are also high in calories. Therefore, it is essential to eat nuts in moderation to avoid overwhelming too many calories.
Summary Pecans
- are general nuts rich in minerals, well
- fats and antioxidants. They can also help
- raise antioxidant levels in the blood and reduce bad cholesterol.
3. Blueberries
Although low in calories. Blueberries remain crowded with nutrients and antioxidants. According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces [100 grams]. Several studies suggest that blueberries cover the highest amount of antioxidants among all usually-eaten fruits and vegetables.
Additionally, research from test-tube and animal studies has shown that the antioxidants in blueberries may slow the decline in brain function that tends to occur with age.
Conclusion
Broccoli, spinach, carrots and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale. Carotenoids are among the strongest antioxidants. They have 11 coupled double bonds, so they can be classified as polyisoprenes, show low polarity and can occur in acyclic, monocyclic or bicyclic forms. The carotenoids of the strongest antioxidant properties are lycopene, lutein, astaxanthin and β-carotene.
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