Foods rich in antioxidants: Eat blueberries, turmeric, to boost heart health, immunity
Diet tips: Antioxidants play a crucial role in protecting cells from oxidative damage caused by free radicals and unstable molecules that can lead to cellular injury and contribute to ageing and diseases. Here are foods that you can include to ensure optimal antioxidant intake.
Antioxidants play a crucial role in protecting cells from oxidative damage caused by free radicals, and unstable molecules that can lead to cellular injury and contribute to ageing and diseases. By neutralising free radicals, antioxidants help reduce inflammation and prevent chronic conditions such as heart disease, cancer, and neurodegenerative disorders. They also support the immune system and enhance overall health by safeguarding cells and tissues. Common antioxidants include vitamins C and E, selenium, and various plant compounds like flavonoids and carotenoids. Including antioxidant-rich foods in the diet can help maintain health and mitigate oxidative stress, says Noida-based dietician Niharika Sharma. She also suggests some of them: (Image: Canva)
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Blueberries: Blueberries are high in anthocyanins, which are pigments that give them their deep blue colour. These compounds help neutralise free radicals and reduce oxidative stress. They can improve cognitive function, support heart health, and reduce the risk of certain cancers. Their antioxidants also help reduce inflammation and boost the immune system. (Image: Canva)
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Kale: Kale is rich in vitamins A, C, and K. It also contains antioxidants like quercetin and kaempferol, which have anti-inflammatory and immune-boosting properties. Kale supports eye health, boosts skin health, and helps in detoxifying the body. Its high fibre content also aids digestion and supports heart health. (Image: Canva)
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Goji berries: These berries are loaded with zeaxanthin, a powerful antioxidant that helps protect against oxidative damage and supports eye health. Goji berries can enhance immune function, improve skin health, and provide a boost in energy. They are also believed to support weight management and overall vitality. (Image: Canva)
Nuts (almonds and walnuts): Nuts are rich in vitamin E, which acts as a potent antioxidant. Walnuts also contain polyphenols and other bioactive compounds. Regular consumption of nuts can improve heart health by reducing bad cholesterol levels, enhancing brain function, and providing anti-inflammatory benefits. Almonds and walnuts also support metabolic health and bone strength. (Image: Canva)
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Green tea: Green tea is packed with catechins, especially EGCG (epigallocatechin gallate), which have strong antioxidant and anti-inflammatory properties. Drinking green tea can enhance metabolism, improve brain function, support cardiovascular health, and help with weight management. It also has potential anti-cancer properties. (Image: Canva)
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Turmeric: The active compound in turmeric, curcumin, is known for its strong antioxidant and anti-inflammatory effects. Turmeric can help reduce joint pain and stiffness, support digestive health, improve brain function, and potentially lower the risk of chronic diseases such as heart disease and cancer. (Image: Canva)
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Dark chocolate: Dark chocolate, especially those with high cocoa content, is rich in flavonoids like flavanols, which are potent antioxidants. Consuming dark chocolate in moderation can improve heart health by enhancing blood flow, reducing blood pressure, and lowering cholesterol levels. It also has potential mood-enhancing properties due to its impact on brain chemistry. (Image: Canva)
