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Kale, like other green leafy vegetables, is also rich in antioxidants. One cup of cooked kale contains about 170 g of polyphenols. This fiber-rich, low-glycemic vegetable helps maintain stable blood sugar levels. Kale is suitable for dishes with eggs, stir-fried with onions and garlic, made into smoothies, or eaten raw, according to Eating Well. |
Grapefruit contains a high amount of flavonoid compounds, which support anti-inflammatory responses and combat free radicals, promoting collagen synthesis for the skin. Lycopene, an antioxidant in grapefruit, helps prevent cell damage, enabling the body's cells to absorb glucose from the blood more effectively and neutralize free radicals, according to Heathline.
This citrus fruit is also rich in fiber, preventing sudden spikes in blood sugar after meals.
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Dark chocolate contains numerous antioxidants such as polyphenols, epicatechins, and catechins, which can improve gut microbiota, reduce inflammation, and enhance insulin sensitivity. Low-sugar dark chocolate helps stabilize blood sugar after meals. People with diabetes can consume about 20-30 g daily to absorb nutrients without excess calories. |
Raspberries are rich in polyphenol antioxidants, including anthocyanins, flavanols, and phenolic acids. This berry can be eaten fresh or added to salads with other berries, oatmeal, or blended into smoothies and yogurt.
Raspberries have a low glycemic index, which means they do not cause a rapid increase in blood sugar after consumption. To enjoy raspberries regularly, you can freeze them for longer preservation.
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Strawberries have a high antioxidant content. Each half cup (120 g) of strawberries provides about 65-75 mg of vitamin C, an antioxidant that boosts immune health. Strawberries are rich in other potent antioxidant compounds like anthocyanins, ellagic acid, and polyphenols, which contribute to cell protection and inflammation reduction.
Strawberries are versatile and can be incorporated into many dishes, including fruit salads, breakfast cereals, and smoothies.
Anh Chi (Compiled)
Photos: Bui Thuy, Anh Chi, AI
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