Antioxidants combat free radicals in the body. Free radicals are compounds that can be harmful if their levels get too high, increasing the risk of diseases like type 2 diabetes, heart disease, and cancer. Green tea, rich in polyphenols and catechins, is known for its antioxidant and anti-inflammatory properties. Here are some foods with similar antioxidant content.

Raspberries

100g of raspberries contains about 260mg of polyphenols, including anthocyanins, flavanols, and phenolic acids. Enjoy raspberries on their own, add them to salads or other berries and oats, or blend them into smoothies with yogurt and nut butter.

Strawberries

Berries are high in antioxidants, and strawberries are a prime example. They contain polyphenols with antioxidant and anti-inflammatory effects. Like raspberries, strawberries are versatile and can be incorporated into various dishes, such as fruit salads or breakfast cereals.

Spinach

Raw spinach contains the antioxidant flavonol, which contributes to anti-inflammatory action and supports cardiovascular and brain health. It's also rich in iron, helping to prevent iron-deficiency anemia. Enjoy spinach in salads, sandwiches, or with fried eggs. A spinach and berry smoothie is a powerhouse of antioxidants.

Red Cabbage

Red cabbage is rich in polyphenols and can be eaten raw, cooked, or pickled. Its vitamins C and K boost the immune system, support collagen production and wound healing, and offer antioxidant benefits. Regular consumption of red cabbage can reduce inflammation, promote heart and gut health, and lower the risk of certain cancers.

Kale

Another excellent source of antioxidants is kale. Besides salads, kale can be paired with eggs for breakfast, sauteed with onions and garlic, or added to soups. Its potassium content helps regulate blood pressure, reducing the risk of stroke and preventing cardiovascular disease.

Chocolate

Chocolate is packed with antioxidants, particularly flavonoids and polyphenols, which combat oxidative stress in the body, a factor linked to many chronic diseases and aging. The flavanols in chocolate can stimulate nitric oxide production, improving blood flow and lowering blood pressure. These nutrients also protect the brain, potentially enhancing memory and learning, and mitigating the harmful effects of UV rays.

Le Nguyen (According to Eaing Well)