How to get more antioxidants?
So now that you know what free radicals and antioxidants are, you can easily see how important antioxidants are for our health. And since there are so many factors that contribute to the oxidative unbalance, it is essential that we eat even more foods that contain antioxidants.
While including fruits and veggies to your diet is great for your health, some of them might be richer in antioxidants than others. Furthermore, there are three major vitamins that contain antioxidants. These are vitamin C, vitamin E and beta-carotene. These vitamins contain more antioxidants than any other and are very-well studied.
But how would you know which fruits and veggies to choose? We’ll make it easy for you – pick the colorful ones! Yellow, red, purple, orange, dark green – the choice is yours. These colorful fruits and vegetables are most likely to provide the mentioned vitamins.
According to several studies, the foods highest in antioxidants are: red beans, blueberries, cranberries and artichokes.
If you think you get enough of one vitamin and could get more of others, here are the lists of fruits and vegetables that contain one of the three vitamins mentioned higher.
Foods that are high in vitamin C are often sour or tart. These include: grapefruit, oranges, lemons, yellow peppers, kiwi, apples, honeydew, berries, papaya, mango, tomatoes. There is also quite a lot of vitamin C in broccoli, cantaloupe, Brussel sprouts and cauliflower.
There are all red- orange- and yellow-colored foods like carrots, apricots, sweet potato, squash, mangoes, peaches, grapefruits, pumpkins, tomatoes, tangerines, beets. As well as some green foods, such as asparagus, broccoli, green peppers and collard greens.
You may find vitamin E in pumpkins, red peppers, spinach, broccoli, chard, carrots, mustard and turnip greens, mangoes, nuts, papaya, and in sunflower seeds.
Other good sources of antioxidants are various sorts of apples, avocadoes, green tea, coffee, and dark (at least 80%) chocolate.
To avoid deficiencies of vitamin E and beta-carotene, it is important to maintain a diet that is not low in fat, as these vitamins are fat-soluble.