The antioxidant rich foods to fight free radicals includes broccoli, raspberries, apricot, watermelon, cherries, artichokes, oranges, cranberries, and spinach. Other antioxidant rich foods includes lentils, kidney beans, corn or maize, grapefruit, peaches and bell peppers.
Nutritionists suggest that certain foods can help alleviate damages caused by free radicals. But you should learn about free radicals and their effect on your body to protect it from chronic health diseases.
What are Free Radicals?
Free radicals are defined as an atom or a group of atoms without electron. That is what makes it unstable and highly reactive. The chemical reaction of an atom is determined by the level of electrons present in its outermost shell. When the latter is full, an atom will not involve in chemical reactions.
However, in case of insufficient electrons, an atom will bond with other atoms to stabilize its electrons. During the process, the weak bond of electron sometimes destroys, or an uneven electron remains in the atom. Moreover, an uneven atom becomes chemically reactive and stabilizes by stealing an electron from the nearest molecule. This way your body begins losing electrons, this condition is called free radicals.
Effects of Free Radicals in Your Body
Scientists have stated that as your body aged, it loses the potential to fight the damaging effect of free radicals. They begin destroying body cells over time, that results in the growth of free radicals and oxidative stress which later lead to degeneration, also known as aging. Moreover, studies have revealed that oxidative stress contributes to various chronic diseases such as Alzheimer’s, rheumatoid arthritis, cancer, diabetes, cataracts, etc.
Antioxidant-Rich Foods to Fight Free Radicals
You can obtain plenty of antioxidants by consuming broccoli. It is a natural and safe source to consume protein, vitamins, and various minerals that strengthen your body cells and prevent it from potential oxidative stress.
Consuming raspberries could be a delicious way to combat factors that contribute to the growth of free radicals. The fruit has adequate levels of phenols and anthocyanins that are said to fight health-damaging factors caused by free radicals such as body inflammation.
Nutritionists suggest incorporating apricots to your diet as the fruit is a powerhouse of vitamin A, vitamin C, and lycopene. The nutrients have potentials to ward off free radicals and rejuvenate body cells effectively.
Consuming a thick chunk of chilled watermelon doesn’t only a refreshing treat, but the components found in it are necessary for your body. You can obtain plenty of vitamins and minerals in each serving that will strengthen your immune system.
A recent study has revealed that cherries contain a high content of antioxidants just like blueberries. A single serving of organic cherries is loaded with phytonutrients that your body absorbs effectively, and they function to destroy free radicals preventing your body from various oxidative damages.
Artichokes are not only a powerhouse of various vitamins and proteins, but they contain plenty of antioxidants as well. Nutritionists recommended consuming 2-3 servings of artichokes in a week to combat damaging effects of free radicals. They are potent for children and adults alike. You should incorporate it into children’s diet as it can delay the process of degeneration.
Orange or orange juice, both are packed with nourishing components including vitamin C. The latter is an antioxidant that functions to boost your immune system. Regular consumption of oranges strengthen your immunity, and it will fight damaging-factors like toxins and free radicals preventing chronic diseases like cancer. You can obtain an adequate amount of vitamin C from a lemon or lime. They are natural and safe to incorporate into salad dressing. You can also squeeze half lemon into a glass of warm water to consume plenty of vitamins C. It will not protect your immune system but help reduce some extra pounds as well.
Nutritionists have described cranberries as a versatile food. You can consume them raw or can add to desserts or in a bowl of fresh fruits; they can do wonders for your overall health either way. Also, cranberries are a powerhouse of antioxidants that can destroy free radical effectively. You consume 3-4 servings of organic cranberries but don’t buy dried ones as they contain high sugar content which may help develop free radicals in your body.
Apart from nutrients like fiber and protein, you can find plenty of antioxidants in spinach. With adequate levels of antioxidants in your body, they will prevent it falling prey to the effects of degeneration such as dementia, macular degeneration, wrinkles and fine lines.
Lentils contain low fat and bad carbohydrate content, but it is enriched with antioxidants. Thus, incorporating this nourishing food into your diet without giving it a second thought.
11. Kidney Beans
A plate of cooked kidney beans brings plenty of antioxidants to the table. The food has a high content of magnesium as well. When consumed in moderation, kidney beans can help maintain a level of antioxidants in your body that results in minimum damage from free radicals. Therefore, start consuming kidney beans and prevent various health ailments like inflammation, irritation, and infections.
You may not believe it, but corns are loaded with many nourishing properties such as antioxidants. You can consume it in any form to reap beneficial components. A single serving of corn will provide required amounts of antioxidants.
Like oranges and lemon, grapefruit is nothing less than a magical option. The sweet and sour fruit can become a safe and natural source to obtain vitamin C and lycopene. Being an antioxidant, vitamin C will function to strengthen your immune system that will eventually ward off free radicals. And in the result, it will rejuvenate damaged cells and tissues. Moreover, you can sip on some fresh grapefruit juice for weight loss as it has minimum sugar content and fat content.
Nutritionists recommend consuming selenium as it contains anticancer properties. You can find plenty of selenium in peaches. Incorporating peaches will allow your body to impede the growth of cancerous cells as free radicals are considered the primary source that contributes in this regard. However, more studies are underway to identify the effectiveness of selenium on distinctive cancer types.
15. Bell Peppers
You can observe the level of antioxidants by the color of bell peppers. The darker the vegetable, the more it is loaded with nutrients. Nutritionists, however, recommend consuming all bell peppers as each kind yellow, orange, red or even green is loaded with antioxidants that your immune system need.
Free radicals have potential to hurt your overall well-being that may result in chronic diseases. Therefore, incorporate foo-ds mentioned above into your diet and alleviate adverse effects.