Foods rich in antioxidants are mainly fruits, vegetables and nuts, as they contain large amounts of vitamin A, C or E, as well as beta-carotene, minerals such as selenium and zinc, and amino acids, such as cysteine and glutathione. In addition, there are also other antioxidant substances such as bioflavonoids, which can be found in grapes or red fruits.
Antioxidant foods serve to help prevent diseases such as Alzheimer’s, cancer and chronic diseases, in addition to promoting the proper functioning of cells throughout the body by neutralizing the negative effect of oxidative stress and free radicals.
Some compounds with antioxidant properties are:
1. Beta-carotene
Beta-carotene belongs to the group of carotenoids, which is metabolized by the body and converted into vitamin A, having great antioxidant effects.
Foods in which it can be found: red, orange and yellow fruits and vegetables, such as pumpkin, beets, broccoli, carrots, cabbage, melon and dried apricots.
2. Anthocyanins
Anthocyanins are a group of pigments responsible for the purple, pink, red and bluish color of some fruits, vegetables and flowers. These compounds are potentially beneficial to health due to their biological and protective properties, especially with regard to reducing the risk of cardiovascular diseases.
Foods in which they can be found: blackberries, raspberries, cherry, purple lettuce, açaí, red plum, eggplant, guava, strawberry and red cabbage.
3. Lycopene
Lycopene is a carotenoid pigment responsible for the red-orange color of some foods. This substance has antioxidant properties that protect cells from the effects of free radicals and, therefore, can prevent the development of some types of cancer, especially prostate, breast and pancreatic cancer. Learn more about lycopene.
Foods in which it can be found: guava, watermelon and tomato.
4. Vitamin C
Vitamin C is a powerful antioxidant that can promote skin healing, increase collagen production, facilitate intestinal iron absorption and increase the body’s defenses, preventing illnesses such as the common cold or the flu, for example.
Foods in which it can be found: acerola, broccoli, horse chestnut, cabbage, spinach, kiwi, orange, lemon, mango, melon, strawberry, papaya and tomato. See other foods rich in vitamin C.
5. Flavonoids
Flavonoids, also known as biflavonoids, are a type of polyphenol with anti-inflammatory and antioxidant properties. These bioactive compounds help regulate cholesterol levels, alleviate menopausal symptoms and promote the absorption of vitamin C.
Foods in which they can be found: citrus fruits, nuts, green tea, black tea, red wine, coffee and purple grapes.
6. Catechins
Catechins are a type of flavonoid that has antioxidant and anti-inflammatory action, providing several health benefits, such as reducing oxidative stress, improving cardiovascular health and preventing neurodegenerative diseases.
Foods in which they can be found: green tea, chamomile, strawberry, red fruits, cocoa and grapes.
7. Vitamin E
Vitamin E is an essential fat-soluble vitamin for the body, as it has not only antioxidant but also anti-inflammatory properties, improving the immune system, maintaining skin and hair health and preventing the development of chronic diseases.
Foods that can be found: brown rice, almonds, peanuts, Brazil nuts, egg yolks, wheat germ, corn, sunflower seeds and vegetable oils, such as soy, corn and cotton.
8. Isoflavones
Isoflavones are a phytoestrogen, which means that they are structurally and functionally similar to estradiol and sex hormones. Thus, its main benefits are to alleviate the symptoms of menopause and premenstrual syndrome, as well as preventing cancer and the development of cardiovascular diseases.
Foods in which they can be found: flax seeds, soybeans and soy-based products.
9. Ellagic acid
Ellagic acid is a type of polyphenol that protects the body from damage caused by free radicals to cells, exerting antioxidant effects.
Foods in which it can be found: red fruits, grapes, guava, walnuts and pomegranate.
10. Omega-3
Omega-3 acts in the body by reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, in addition to improving memory and mood. See more about the benefits of omega-3.
Foods in which it can be found: tuna, salmon, sardines, chia and linseed seeds and vegetable oils.
11. Polyphenols
Polyphenols are compounds such as flavonoids, lignin and tannins, which are mainly found in plants. It is believed that polyphenols could improve brain function, prevent premature aging, some chronic diseases and some types of cancer.
Foods in which they can be found: red fruits, dried fruits, whole grains, onions, green tea, chamomile, nuts, soy, tomatoes, purple grapes and red wine.
12. Selenium
Selenium is an essential element for the body in small quantities, as it has great antioxidant power. This mineral improves thyroid function, strengthens the immune system and prevents the development of chronic diseases. Discover other health benefits of selenium.
Foods in which it can be found: oats, poultry, almonds, Brazil nuts, liver, walnuts, seafood, sunflower seeds and whole wheat.
13. Resveratrol
Resveratrol is a phytonutrient that can be found in some plants and fruits with the aim of ensuring protection against infection by fungi or bacteria, acting as an antioxidant. Therefore, it has several health benefits, helping to combat inflammation, protecting the body from oxidative stress and preventing some types of cancer.
Foods in which it can be found: cocoa, purple grapes and red wine.
14. Cysteine and glutathione
Cysteine and glutathione are sulfur amino acids, which are responsible for neutralizing the action of free radicals, in addition to helping to detoxify the body and improve the body’s defenses.
Foods in which it can be found: white meats, tuna, lentils, beans, nuts, seeds, onion and garlic.
15. Zinc
Zinc is a very important mineral for health because it participates in several chemical reactions in the body, increasing defenses, stimulating thyroid function, promoting wound healing and preventing chronic diseases such as diabetes.
Foods in which it can be found: poultry, meat, whole grains, beans, seafood, milk and nuts. Check out a list of foods rich in zinc.
