Antioxidants protect cells from damage caused by highly reactive compounds called free radicals. These free radicals can cause cell damage and lead to the development of chronic diseases such as cancer, diabetes, Alzheimer's disease, and Parkinson's disease. To increase your antioxidant intake, you can consume antioxidant-rich vegetables and fruits.

Fruits that are rich in antioxidants

Blueberry

Blueberries are a great addition to a diet, as they are low in calories and rich in nutrients and antioxidants. Studies have shown that blueberries are the most antioxidant-rich fruit. Additionally, a test tube study has revealed that the antioxidants in blueberries can help reduce the decline of brain function as we age. You can enjoy blueberries in many ways, such as by consuming them directly or adding them as a topping to oatmeal and juice.

Also read: Rich In Antioxidants, This Is A Benefit Of Consuming Seaweed

Apple 

According to research, consuming apples and apple-based products can help protect against various diseases, such as cancer, heart disease, asthma, and Alzheimer's disease. Apples are also associated with better outcomes related to diabetes, weight management, bone, lung, and intestine health. Experts believe that this is due to the presence of polyphenols in apples. 

A study conducted in 2022 revealed that eating an apple a day can help manage chronic diseases.

Avocado

Avocados are a great source of polyphenols, which are antioxidants that help to regulate bad cholesterol levels in the blood. A study has shown that people who consume avocados have lower levels of bad cholesterol. In addition to antioxidants, avocados also provide fiber and potassium, which support muscle function, muscle contraction, and blood pressure regulation.

Strawberry

Strawberries are an excellent source of antioxidants, vitamins, and minerals, making them a superfood that is hard to ignore. The anthocyanin present in strawberries is like a powerful antioxidant that gives them their red color. A comprehensive review conducted in 2016 confirmed that anthocyanin supplements significantly reduce LDL cholesterol levels, which can help prevent heart disease. So, there's no doubt that adding some strawberries to your diet is a smart choice. Whether you prefer them as a snack, salad, or juice, know that you're making a healthy choice for which your body will thank you.

Also read: Fruits And Vegetables Whose Skin Can Be Eaten

Pomegranete

In 2020, the journal Foods published a review found that pomegranates have potent antioxidant and anti-inflammatory properties that may reduce certain biomarkers of inflammation linked to chronic illnesses. Experts believe that pomegranates can help manage conditions like obesity, cardiovascular disease, diabetes, and some forms of cancer.

Blackberry

In 2023, a study published in the journal Foods found that blackberries are a rich source of antioxidants that can help prevent the release of pro-inflammatory molecules linked to inflammatory conditions. The most notable antioxidants in blackberries are anthocyanins and terpenoids. You can add blackberries to your diet by eating them as fresh fruit, adding them as a topping to oatmeal, or incorporating them into your smoothies.

Goji Berries

Goji berries have a sweet and tangy taste that resembles cherries or cranberries. They are oval and bright reddish-orange due to the presence of antioxidant carotenoids. According to a 2019 study, consuming goji berries regularly can increase the levels of antioxidants and zeaxanthin in the blood, which are beneficial for maintaining good eye health.

It is important to note that besides those mentioned earlier, various antioxidant-rich fruits and vegetables are available. These include raspberries, cherries, kale, cauliflower, and more. To ensure a healthy intake of antioxidants, consuming these foods regularly or taking supplements is crucial.

You can consult a doctor or nutritionist regarding nutritional needs and fulfillment through a daily diet or access the consultation feature available on the Ai Care application.

Want to know more about nutrition, food, and other diet tips? Check here, yes!