Antioxidants are substances that help the body to delay or prevent the action of free radicals in cells, avoiding permanent damage that can, over time, lead to the development of diseases such as cancer, cataracts, heart problems, diabetes and even, Alzheimer's or Parkinson's disease.
Normally, antioxidants are produced by the human body in a small amount and therefore it is necessary to eat foods rich in antioxidants, such as fruits and vegetables, to avoid premature aging and protect cells and DNA against changes. See the 6 essential antioxidants.
List of foods with more antioxidants
Foods with more antioxidants are usually rich in vitamin C, vitamin E, selenium and caratenoids and therefore mainly include fruits and vegetables.
The ORAC table is a good tool to evaluate the amount of natural antioxidants per 100 grams of food:
| Fruits | ORAC value | Vegetables | ORAC value |
| Goji berry | 25, 000 | Cabbage | 1 770 |
| Acai | 18 500 | Spinach raw | 1 260 |
| Prune | 5 770 | Brussels sprouts | 980 |
| Raisin | 2 830 | Alfalfa | 930 |
| Blueberries | 2 400 | Cooked spinach | 909 |
| Blackberries | 2 036 | Broccoli | 890 |
| Cranberry | 1 750 | Beet | 841 |
| Strawberry | 1, 540 | Red pepper | 713 |
| Pomegranate | 1 245 | Onion | 450 |
| Raspberry | 1 220 | Corn | 400 |
To ensure an adequate intake of antioxidants it is recommended to ingest between 3000 and 5000 Oracs per day, taking care not to ingest more than 5 portions of fruit, for example. Thus, it is advisable to consult a nutritionist to adjust the quantity and type of fruits and vegetables to individual needs.
See other foods in: Foods rich in antioxidants.
In addition to ingesting these foods, it is also advised to avoid some activities like smoking, frequenting places with lots of pollution or being in the sun without sunblock since it increases the concentration of free radicals in the body.
Antioxidants in capsules
Antioxidants in capsules are widely used to supplement feeding and improve the appearance of the skin, preventing the appearance of wrinkles, sagging and dark spots.
Usually, capsules are rich in vitamin C, vitamin E, lycopene and omega 3 and can be bought without a prescription in conventional pharmacies. However, it is always recommended to consult a dermatologist before using this type of products. An example of antioxidant in capsules is goji berry. Learn more at: Goji berry in capsules.
