What are antioxidants?
The term antioxidant refers to any substance that helps protect your body from the damaging effects of free radicals, which are created as a result of normal cellular activity in your body and by environmental factors like radiation and cigarette smoke.
Antioxidants are found in both natural and man-made sources, so it’s important to eat both types if you want to reap the full health benefits antioxidants provide!
These are some of the antioxidant-rich foods in India you probably didn’t know about!
These Antioxidant-Rich Foods, Fruits & Vegetables To Add To Your Diet
Anti-oxidant Rich Vegetables in India
Vegetables are often overlooked as a source of antioxidants, but many varieties are rich in these disease-fighting nutrients.
- Broccoli – Raw broccoli has the highest amount of antioxidant activity with beta carotene, chlorophyll, and isothiocyanates among vegetables.
- Spinach – 1/2 cup raw spinach contains 100% of your daily requirement for Vitamins A and C and also serves up about 3 grams of fiber.
- Other dark leafy greens such as Swiss chard, beet greens, collards, kale, or dandelion greens are also excellent sources of antioxidants found in fresh produce.
- Carrots – Carrots are an amazing source of beta carotene which is converted to vitamin A by the body. They can be eaten raw, juiced, cooked, or even juiced for added nutritional value.
- The juice can be blended with other vegetables such as cucumbers and celery to create a delicious anti-oxidant smoothie that’s perfect on its own or as a side dish at breakfast time.
- Potatoes – An average potato provides 10% of your daily recommended intake of Vitamin C, 35% Vitamin B6, 17% iron, 18% magnesium, and 19% potassium.
- Sweet potatoes have higher levels of beta carotene than regular potatoes so consider switching out white potatoes for sweet ones if you’re looking to get more antioxidants from your diet.
- Potato skins – To maximize the health benefits of potatoes it’s best to eat them with their skin on since the skin is where most of the antioxidants lie.
- It’s easy enough to buy organic potatoes and then leave them whole without peeling them so you still get all those vitamins plus extra fiber from the skin.
Antioxidant fruits and vegetables
When it comes to antioxidants, most people think of berries. But there are plenty of other antioxidant-rich foods out there, including many that are native to India.
- Cranberries – The cranberry is a fruit traditionally associated with Christmas, but they’re also rich in antioxidants. The tart red berries grow on vines and can be dried for use throughout the year.
- Red Grapes – The red variety are a rich source of antioxidants. They’re also a good source of fiber, and research has shown that just two glasses (around 100 grams) per day can help lower blood pressure levels.
- Raspberries – The little red berries aren’t just delicious; they’re packed with antioxidants as well. Just about 80 raspberries provide you with your daily recommended intake.
- Mulberries – These dark blue fruits have long been thought to possess medicinal properties and are even recommended by doctors during detox diets to help fight obesity and diabetes.
They have one of the highest ORAC values out there—some 3242 units per gram! That’s nearly twice as much as some popular berries like cranberries or blackcurrants!
- Mango – Not only does this juicy fruit taste great and give you energy, but it’s also full of antioxidants. Mangoes are known to protect against cancer, improve immune function, decrease inflammation, combat heart disease and maintain healthy cholesterol levels.
Be sure to eat them fresh though—they don’t last more than three days after being picked from the tree!
Anti-oxidant Rich Foods in India for Hairs
Hair is said to be the second fastest growing tissue in the body, but it’s also one of the first places to show signs of aging.
Luckily, there are plenty of antioxidant-rich foods in India that can help keep your hair looking its best.
Sunflower seeds –
- A study done at Texas Woman’s University found that women who consumed sunflower seeds for three months had significantly less breakage and damage to their hair than those who didn’t eat any.
- It’s thought that sunflower seed extract may strengthen the protective protein structures of hair shafts, which may account for this reduction in breakage and damage.
- It’s worth noting though, as, with all-natural treatments or supplements, you should consult a doctor before starting any new treatment.
- Loaded with Vitamin E, almonds are an excellent source of antioxidants for your skin and hair. Eating almonds has been shown to reduce the incidence of wrinkles, especially around the eyes.
Almond oil –
- Made from roasted almond meat and pressed into oil form, almond oil is rich in oleic acid, making it an excellent natural moisturizer.
- Studies have shown that almond oil can improve scalp conditions such as dandruff and psoriasis when applied regularly to the scalp; try adding a few drops to your shampoo or conditioner if these scalp conditions bother you!
- The antioxidants in almonds make them an excellent choice if you’re experiencing premature greying; they’ll help preserve natural pigment within your hair follicles by slowing down oxidation processes caused by free radicals.
- Known to contain some of the highest levels of vitamin C out of any fruit or vegetable, avocados are also packed with folate and potassium. Both folate and potassium can help promote healthy hair growth while reducing split ends.
Anti-oxidant Rich Foods for Skin
We all know that a healthy diet is important for our overall health, but did you know that certain foods can help to improve the health and appearance of your skin?
Here are some antioxidant-rich foods from India that can help to keep your skin looking its best.
- High in antioxidants and vitamin C, blueberries can help to boost collagen production. Bilberries – Known as an anti-aging fruit, bilberries are high in antioxidants like anthocyanins which may have benefits for the skin by reducing inflammation and protecting against oxidative stress.
- These small berries pack a powerful antioxidant punch with vitamin C and polyphenols.
- Omega 3 fatty acids found in chia seeds will protect your skin from UV damage while also improving elasticity and reducing wrinkles.
- Packed with both anti-oxidants and anti-inflammatory compounds, green tea not only helps maintain the health of your skin, but also boosts immunity.
Loaded with vitamin C, kiwis provide a great source of antioxidants and potassium which can help maintain moisture levels in your skin.
Not only do strawberries taste delicious, but they are loaded with vitamins A and C to help soothe dryness while also promoting cell turnover.
An excellent source of omega 3s, walnuts not only reduce sunburn but also slow down aging due to their high levels of alpha lipoic acid.
Frequently Asked Questions
Que:- What fruit is high in antioxidants?
Ans:- Several studies on NCBI (even suggest that blueberries contain the highest amount of antioxidants). Blueberries, cranberries, strawberries, blackberries, raspberries, and even goji berries, are all at the top of the list of antioxidant-rich fruits.
Que:- Is coffee an antioxidant?
Ans:-yes, coffee contains 200–550 mg/cup -The most antioxidant-rich beverages
Que:- How can I increase antioxidants in my body?
Ans:-several studies indicate that Plant-based foods are the best sources of high antioxidants These include fruits, vegetables, dry fruits, cocoa, spices, whole grains, seeds, and herbs.
Que:- What are Antioxidants?
Ans:- Antioxidants are natural chemicals in biological systems that neutralize free radicals, thus stopping chain reactions that cause oxidative stress. Antioxidants are compounds that inhibit oxidation.
Que:- What happens if you take too much antioxidants?
Ans:- Research has shown that consumption of too much antioxidants can increase the risk of cancer.