Antioxidants describe a range of compounds that include vitamins, minerals and phyochemicals. Antioxidant's job in the body is to disarm renegade molecules known as free radicals. Free radicals destroy normal cells, increasing inflammation and reducing the risk of heart disease and cancer, Columbia University reports. The university recommends a diet that contains an abundance of antioxidant-rich fruits, veggies and whole grains. However, not all antioxidant-containing foods are created equal. Certain sources of antioxidant vitamins are more potent than others.
Blueberries
Blueberries are one of the most antioxidant rich fruits in the food supply, Science Daily reports. Blueberries contain a class of antioxidants known as anthocyanidins. According to the International Food Information Council Foundation, the anthocyanidins found in blueberries and other berries protect the brain from free radical damage and boost immunity. Blueberries can be eaten as an on-the-go snack, as a topping for yogurt parfaits, or mixed with whole grain cereal.
Spinach
Spinach and other green leafy vegetables contain a pair of antioxidants known as lutein and zeaxanthin. These two antioxidants are found in high concentrations within the macula area of the eye that is responsible for seeing detail. George Torrey of the American Macular Disease Foundation reports that eating foods rich in lutein and zeaxanthin significantly reduces the risk of developing macular degeneration, the leading cause of blindness in the elderly.
Tomatoes
Tomatoes contain a potent one-two antioxidant punch. Firstly, tomatoes are rich in vitamin C -- a powerful antioxidant that's particularly important for promoting immune health. Secondly, tomatoes contain a unique antioxidant known as lycopene. Eating lycopene-rich foods like tomatoes can reduce the risk of prostate cancer, the International Food Information Council Foundation reports. Tomatoes go great in salads, chopped into omelets or in pasta dishes.
Broccoli
Broccoli contains an abundance of flavonols. Flavonols improve your body's natural antioxidant defense system, the International Food Information Council Foundation states. Broccoli also contains sulforaphane that activates enzymes important for healing blood vessels damaged by elevated blood sugar, the BBC reports.
References
- Go Ask Alice: Antioxidants
- International Food Information Council Foundation: Functional Foods Fact Sheet: Antioxidants
- Science Daily: Black Rice Rivals Pricey Blueberries as Source of Healthful Antioxidants
- AMDF: Improved Nutrition May Reduce The Risk of Macular Degeneration
- BBC: Broccoli may undo diabetes damage
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