A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals

If you are looking for items to include in your diet in order to make it full of antioxidants, then here's a list of anti-oxidant rich foods from A to Z just for you.

Say what you will, antioxidants have made themselves an essential part of everyone’s diet, all thanks to their free-radical scavenging nature. One of the key benefits corresponding with the inclusion of antioxidants into one’s diet is the reduction in the oxidative stress produced by free-radicals over the cell walls. Free-radicals, or free-oxygen atoms, are usually found in the blood and tend to combine with healthy cells in the body. This results in the exertion of oxidative stress over the cell walls, which further causes free-radical induced damage to the cell. This is the type of situation where antioxidants would come in as an ultimate savior. Anti-oxidants are naturally available in a wide range of food items, from fruits to vegetables, and from dairy products to meat and seafood. Now let’s take a look at the food items (listed from A to Z) that you’ll need to add to your daily diet if you wish to have an antioxidant-rich diet.

A For An Apple A Day

Everyone is aware of the saying ‘an apple a day keeps the doctor away,’ and indeed there is a good reason behind that statement. Being a good source of vitamin C, Apples can act as an adequate source of antioxidants, since vitamins are common antioxidants found in fruits.

antioxidants rich food
Apples are a rich source of antioxidants and can act as an effective free-radical scavenger.

Also Read: 8 Phenomenal Benefits Of Green Apple

B For Benefits From Broccoli

Green veggies are commonly hailed as the holy grail of healthy foods, and broccoli is one of them. One of the main antioxidants present in broccoli is vitamin E (which is also present in most greens), apart from that, it also contains a compound called lutein and another volatile compound named sulforaphane, both of which act as potent antioxidants.

Also Read: Top 10 Benefits & Uses Of Basil Leaves

C For Chia Seeds

Anyone can be fooled by the minute appearance of these seeds. Despite its small structure and the various other benefits linked with its adequate consumption, chia seeds are particularly loaded with antioxidants. This high antioxidant content of chia seeds helps in deterring the fats which are present in the seeds from going rancid.

antioxidant rich food
Though smaller in size, chia seeds have a significant quantity of antioxidants.

Also Read: 5 Side-Effects Of Chia Seed | Ways To Eat Chia Seeds

D For Dates

Dates are popular for their antioxidant content, in fact, most of the benefits corresponding with the incorporation of dates into one’s diet are linked with their antioxidant-loaded nature, which includes its disease-fighting ability. Apart from antioxidants, dates are also rich in minerals that help in the regulation of blood pressure and the promotion of cardiovascular health.

Also Read: Dates And Heart Health

E For Edamame

This fresh green vegetable is known for its healthy protein and high-fiber content. But, apart from its other nutritional content, edamame is loaded with vitamin K, a well-known antioxidant that can help in lowering the overall oxidative stress in the body as well as lower the tissue’s inflammatory response, thus giving it both properties of an antioxidant and an anti-inflammatory agent.

F For Flaxseeds

It is quite common for one to think of vegetables and fruits whenever one hears the term ‘antioxidant-rich food,’ however other food items, such as flaxseeds appear to be high on the ladder as well. Its antioxidant content is most commonly associated with the promotion of one’s cardiovascular health and for the decrease in the blood’s insulin resistance, thus preventing the blood sugar levels from spiking up.

antioxidant rich foods
Flaxseed consumption can help in lowering the insulin resistance of the system.

G For Grapes

The most common type of antioxidant found in grapes includes polyphenols, which in turn provide the grapes with its anti-inflammatory properties. Polyphenols are known to aid in the reduction of the inflammatory responses of the body tissues. Resveratol, a particular type of polyphenol, is usually found in the covering of the grapes. Acting as an antioxidant helps in the protection of the body against other common diseases that concerns the heart’s health.

Also Read: 13 Benefits Of Guava Leaves For Health And Beauty

H For Healthy Honey

Honey, or raw honey, contains a varying concentration of antioxidants, and in some cases, it can have the same amount of antioxidants as any other fruit or vegetable. Polyphenol is the most commonly found antioxidant compound in honey that plays a vital role in deteriorating the symptoms of heart conditions, and it may also reduce the risk of cancer development, as it prevents the cells from growing uncontrollably. 

I For Indian Gooseberry

Indian gooseberry or Amla is an impressive source of vitamin C, a well-known potent antioxidant. The benefits of Indian gooseberry, due to its antioxidant content, ranges from health to beauty. Not only does the presence of antioxidants reduce the risk of free-radical damage, but it also helps the skin cells stay protected and the vitamins help in increasing their water-retention capability, thus keeping them moisturized.

J For Japanese Green Tea

The Japanese Green Tea, or Matcha, has the highest quantity of antioxidants as compared to any other type of tea. Moreover, the fact that its preparation includes the mixing of pure tea instead of its fusion makes it a much better source of antioxidants, as during the infusion a few of the nutrients of the leaves are left behind.

antioxidant rich food
Powdered green tea’s preparation consists of mixing pure green tea leaves instead of infusing them.

Also Read: Benefits Of Green Tea | 19 Incredible Reasons To Start Having Green Tea

K For Kale

Yet another green leafy addition to this list. Kale is rich with potent antioxidants such as quercetin and kaempferol. Apart from those, just like any other green leafy veggies, kale’s list of antioxidants includes vitamin C, beta-carotene, and various other polyphenols and flavonoids. Thus, adequate consumption of kale can help in the reduction of the overall oxidative stress on the body that further delays the occurrences of age-related concerns.

L For Lemon

How can a list of antioxidant-rich food be complete without the mention of lemon? This citrusy fruit is loaded with vitamin C, a powerful antioxidant that can be considered as an effective free-radical scavenger. Just a single glass of lemon juice each day could significantly lower the concentration of free radicals in your body.

M For Mustard Seeds

Though known for bringing a flavorful and tasteful twist to your meal, mustard seeds can also help in providing you with an adequate supply of antioxidants. The antioxidants present in these seeds can effectively lower the concentration of cancer-causing free radicals, thus making sure that its consumption reduces the risk of cancer development.

Also Read: Impressive Health Benefits Of Mushrooms | Side-Effects

N For Nectarine

Nectarine is known to have powerful antioxidant properties, all thanks to its antioxidant content which includes vitamin C, polyphenols, and carotenoids like beta-carotene and cryptoxanthin. All of these antioxidants are present in high quantities in the fruit’s skin. The presence of these antioxidants makes nectarine a great free radical scavenger that could significantly lower the concentration of free-radicals in the blood, further lower the risk of free radical damages.

O For Okra

This aspect of okra is lesser-known, yet it is a great source of antioxidants. Its seeds contain catechins and flavonoid derivatives. These antioxidant constituents of okra also give it an anti-fatigue property, since they help in preventing free radical damage, one of the main causes of fatigue from occurring. 

antioxidant rich foods
The antioxidant rich content of okra can be quite effective when it comes to free-radical scavengers.

P For Peppers

Considered to be a great flavoring ingredient as well as a nutritious addition to the dish, peppers (of all kind) are loaded with antioxidants. With antioxidants such as vitamin c and various other carotenoids, bell peppers are known to be somewhat at the top of the list containing antioxidant-rich foods that you should eat to significantly lower the free-radical concentration in your blood.

antioxidant rich food
Bell peppers are loaded with antioxidants such as vitamin c and various other carotenoids.

Also Read: Exceptional Benefits Of Papaya Leaves | 11 Spectacular Health And Beauty Benefits Of Papaya

Q For Quinoa

Quinoa is most certainly loaded with antioxidants, and in turn, these antioxidants provide quinoa with the ability to fight free radicals and adequately make it an effective anti-aging food item. Quinoa, apart from being gluten-free, has the highest quantity of antioxidants as compared to other grains or even legumes.

R For Raisins

Raisin is a great source of antioxidants. Loaded with phytonutrients such as phenol and polyphenols which give them their antioxidant properties, adequate consumption of raisins can have some impressive benefits involving the protection of healthy body cells against the free radicals. 

S For Super Sesame Seeds

Loaded with powerful antioxidants, sesame seeds are quite beneficial for reducing the risk of free-radical damage. Sesame seeds are filled with the most powerful antioxidants yet found, name phytate. Furthermore, phytate is also regarded as a highly potent anti-cancer substance. Other antioxidants present in sesame seeds include lignans, sesamin, sesamol, vitamin E and linoleate, if you think that it has too many different kinds of antioxidants, then you’ll be surprised to know that those are just half of the names!

Also Read: Benefits of Spinach

T For Tomatoes

As a rich source of vitamin C, tomatoes are great competitors for free radicals. Even after being loaded with various antioxidants such as lycopene, vitamin C, and vitamin A, tomatoes contain a significantly fewer amount of calories, which makes them a food worth adding to your healthy diet.

antioxidant rich foods
Tomatoes are a rich source for antioxidants such as vitamin C and vitamin A.

U For Ugli Fruit (Tangelo)

Just like lemons and oranges, ugli fruit also comes under the category of citrusy delicacies, thus making it rich in vitamin C, which in itself is considered to be a powerful antioxidant that’ll help you fend off free radicals and maintain a healthy balance of functioning cells throughout the system.

V For Vinegar (Apple Cider)

Though not a great source of antioxidants, apple cider vinegar does contain a small amount of these free-radical scavengers apart from a healthy amount of amino acids. This feature of apple cider vinegar makes it a healthy addition to your salad dressings, for it will undoubtedly add up to the total antioxidant content of the meal.

W For Walnuts

Walnuts have a higher antioxidant concentration than any other common nuts. Most of its antioxidant properties are the contribution of compounds such as polyphenols, melatonin, and vitamin E. Walnut, thanks to its antioxidant content, can help in the reduction of oxidative damage.

X For Xylitol

Xylitol is a sweetener that is used as an alternative for sugar since it has no calories. In a 2014 study, xylitol was revealed to show some antioxidant properties. The study was done on rats that ate xylitol had higher amounts of glutathione, a type of antioxidant that helps in combating free-radicals.

Y For Yams

Yams, especially purple yams, are quite loaded with antioxidants. They are considered to be a great source of vitamin C too and help in both the beauty and health-care of the consumer. Vitamin C, a potent antioxidant, is well-known for its ability to counteract the actions of free-radicals and reduce the risk of free-radical damage.

Z For Zucchini

Zucchini is a nutrient-dense food, and that results in it being densely populated with anti-oxidants as well. The long list of antioxidants contained in zucchini includes beta-carotene, manganese, vitamin c, lutein, and zeaxanthin, all of which are exceptionally beneficial and effective.

Phew! And with that, we have listed each item from every other category of ingredients from A to Z! Vegetables, fruits, dry fruits, and seeds, you have with you the entire list of ingredients that’ll help you prepare a diet full of anti-oxidants. Now there is no excuse for you to wait. 

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