Title Top 5 Healthy Foods High in Antioxidants

December 13, 2019


Title Top 5 Healthy Foods High In Antioxidants Min

The strongest of our species live each day at a time. With all the technological advancements in food production, how do we know which ones can make us healthy? Which can help us boost our immune system? How do we handle the daily stresses of ever evolving environment?


Vegetables, fruits, meats, fish, some herbs, and plant-based commodities are high in polyphenols and antioxidants that help boost our immune system. Those also reduces the risk of developing cardiovascular diseases and delays the inevitable aging process.


Here are just some of the most common, antioxidant foods you can find almost everywhere.

  1. Wild blueberries. Everyone loves berries. You can put them on any salad, make a smoothie out of it, and eat it as is. But the wild blueberry stands out in particular due to its high antioxidant content.  A cup of this bluish hued fruit contains fiber, vitamins C and K, manganese, water, and other nutrients. It neutralizes the free radicals that damage DNA which is the main cause of hastened aging and cancer. And studies also showed that it can help lower blood pressure. [1]
  2. Red wine. A different variant of the berry, red wine has always been believed to be high in antioxidants and good for the heart. It can prevent the onset of cardiovascular disease provided that it is taken in moderation. A glass of red wine combined with a balanced diet of fish, fruits and vegetables activates resveratrol, an antioxidant and polyphenol that’s known to keep the heart healthy by protecting the lining of blood vessels in the heart. [2]
  3. Dark chocolate or cacao. This is one guilty pleasure one can always indulge in. The bittersweet dark chocolate is called a super-food for good reason. It is rich in flavonoids, a type of antioxidant that holds the key to cancer prevention, good heart health by lowering the risk of a stroke, and weight loss. It produces nitric oxide which relaxes the blood vessels and lowers blood pressure. Research also says that it can neural activity in the brain, thereby enhancing cognitive properties and mood improvement. Not more than 1 ounce of a bar of 70% cacao chocolate is recommended as daily intake. [3]
  4. Salmon. Never underestimate the power of the salmon. It is packed with protein, essential Omega-3 fatty acids, B vitamins, potassium, and selenium that’s good for the nervous system, heart, and brain. It is also known to have astaxanthin – a powerful antioxidant – that lowers the risk of heart disease by increasing “good” (HDL) cholesterol and reduces the oxidation of “bad” cholesterol. The antioxidant properties also help prevent skin problems and delay aging. [4], [5]
  5. Avocado. Not everything green tastes bad. The avocado has high fat content (Omega-3 fatty acids) but it’s still good for the heart. It also contains high protein, magnesium, iron, potassium, and phosphorus – most of which are essential vitamins and minerals.  If taken fresh, it has carotenoid antioxidants in the form of lycopene  and beta carotene which helps lessen daily cell damage and reduces risk for heart disease. It is also low in carbohydrates which keeps blood sugar low. [6]


Even though these are all tagged as super-food, these should still be consumed moderately. Include the above-mentioned foods in a balanced meal. Complement that with exercise to complete a healthier, more energetic you.


[1] Joe Leech MS, “10 Proven Health Benefits of Blueberries”, Healthline, 9 October 2018, Retrieved from https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries

[2] Lukas Snopek, et al, “Contribution of Red Wine Consumption to Human Health Protection”, NCBI US National Library of Medicine, July 2018, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099584/

[3] Anna Brooks, “8 Healthy Reasons to Eat Dark Chocolate”, Everyday Health, 16 August 2019, Retrieved from https://www.everydayhealth.com/diet-and-nutrition-pictures/delicious-reasons-to-eat-dark-chocolate.aspx

[4] Franziska Spritzler RD CDE, “11 Impressive Health Benefits of Salmon”, Healthline, 20 December 2016, Retrieved from https://www.healthline.com/nutrition/11-benefits-of-salmon#section6

[5] A. N. Panche, et al, “Flavonoids: An Overview”, NCBI US National Library of Medicine, 29 December 2016, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/

[6] Jessie Szalay, “Avocados: Health Benefits, Risks & Nutrition Facts”, Live Science, 24 October 2014, Retrieved from https://www.livescience.com/45209-avocado-nutrition-facts.html