Foods rich in antioxidants are fruits and vegetables with high concentrations of vitamins A, C or E, as well as beta-carotene, minerals such as selenium and zinc, and amino acids such as cysteine and glutathione.
There are also other antioxidant substances, such as bioflavonoids found, for example, in grape or red fruits. See the 6 essential antioxidants.
Some foods rich in antioxidants may be:
Main foods high in antioxidants
Foods rich in antioxidants are especially fruits and vegetables, though they are not the only ones.
Some examples of antioxidants in rich foods are:
- Betacarotene - Vegetables and fruits red / orange / yellow, such as pumpkin, beetroot, broccoli, carrot, kale, dried apricot, melon or pea;
- Vitamin C - Acerola , broccoli, cashew, kale , spinach, kiwi, orange, lemon, mango, melon, strawberry, papaya or tomato;
- Vitamin E - Brown rice, almond, peanut, Brazil nut, egg yolk, wheat germ, corn, vegetable oils (soybean, corn and cotton) and sunflower seed;
- Ellagic acid - Red fruits, nuts and pomegranate.
- Anthocyanins - Purple lettuce, blackberry, açaí, red plum, eggplant, purple onion, cherry, raspberry, guava, jabuticaba, strawberry and purple cabbage;
- Bioflavonoids - Citrus fruits, nuts and dark grapes;
- Catechins - Green tea, strawberry or grape;
- Isoflavone - Flaxseed or soybeans;
- Lycopene - Guava, watermelon or tomato;
- Omega 3 - Tuna, mackerel, salmon, sardines, chia seed and linseed or vegetable oils;
- Polyphenols - Red fruits, dried fruits, whole grains, onions, green tea, apple, walnuts, soybeans, tomato, purple grape and red wine;
- Resveratrol - Cocoa, purple grape or red wine;
- Selenium - Oats, poultry, almonds, Brazil nuts, liver, seafood, nuts, fish, sunflower seeds or whole wheat;
- Zinc - Poultry, meats, whole grains, beans, seafood, milk or nuts;
- Cysteine and glutathione - white meat, tuna, lentils, beans, nuts, seeds, onions or garlic.
The watermelon pulp is rich in beta-carotene and vitamin C. The seeds contain lots of vitamin E, as well as zinc and selenium. A watermelon vitamin with seeds can be a way to use the full power of antioxidant watermelon.
What are antioxidant foods for?
Antioxidant foods serve to help prevent diseases such as Alzheimer's, cancer and cardiovascular disease.
Antioxidants favor the proper functioning of cells throughout the body, counteracting the harmful effect of stress or poor diet, for example. Learn more at: What Antioxidants Are and What Antioxidants Are For.
Here's how to prevent diseases in:
- Preventing cancer with antioxidants is possible
- Diet for longevity
Vitamin C: an indispensable antioxidant
