7 foods high in antioxidants and phytochemicals
As we have seen in previous articles, free radicals are unstable molecules that are part of our metabolism, but also can be formed by external factors such as pollution, sun exposure, alcohol and smoking. To fight with these free radicals, we must eat foods high in antioxidants and phytochemicals.
Today I bring you seven excellent foods which are loaded with phytochemicals that benefit our health. Most are fruits and vegetables, since it is these that are most loaded of these compounds.
- Strawberries and Raspberries: Both raspberries and strawberries have more vitamin C than many citrus. Also they contain vitamins A, E, K and several of B (B1, B2, B3, B5, B6, B9), minerals (Ca, Fe, Mg, Mn, P, K, Na, Zn, Cu, Br complex ), 0.67% proteins, carbohydrates, fiber and water.
Also they contain polyphenols (antociacin, tannin, catechin and quercetin) and carotenoids such as lutein, which increase their antioxidant capacity. Also it contains other substances such as salicylic acid, malic acid and oxalic. These berries are naturally antioxidant fruits and its consumption has spread throughout the world
- Broccoli: It is considered a superfood, because it has high levels of Vitamin C, A and E, also has selenium (Se) and polyphenols. It also has other vitamins like K and several of the B (B1, B2, B3, B5, B6, B9) complex. Also it contains other minerals (Ca, Fe, Mg, Mn, P, K, Zn), protein (2.82%), dietary fiber, carbohydrates, vegetable fat and water.
It is rich in other compounds such as DIM, which is attributed to anti-cancer and diindolylmethane which helps modulate the immune response, with anti-viral activity, anti-bacterial and anti-cancer. In addition, along with their cousins cauliflower and Brussels sprouts, broccoli contains other compounds of sulfur type that can filter carcinogens that promote tumor growth as glucoraphanin, which can be converted into sulforaphane, which is an anticancer and it helps to prevent inflammation of the cartilage.
The National Cancer Institute of the United States has ranked first in the list of vegetables with general anticancer properties. The benefits of broccoli are greatly reduced if the vegetable is boiled.
- Plum: It is a fruit full of beneficial substances to the body, including many antioxidants like vitamins A, E, C, minerals such as Se and Zn, polyphenols and carotenoids. It also has other vitamins like K and several of the B (B1, B2, B3, B5, B6 and B9) complex. It is rich in other minerals such as Ca, Fe, Mg, Mn, P, K, Cu and as previous fruits also contain some protein, fiber, carbohydrates and plenty of water.
Prunes are dried and pitted fruit version, it is considered that they have more antioxidant capacity than the same fruit in its natural state. The dehydrated fruit, contains more antioxidants per 100 grams.
- Red beans: one of great foods high in antioxidants and phytochemicals are the beans, in particular, the red beans. We provide excellent nutrients, among them are its high protein levels (on average 19.2%, some even 25%), providing a wealth of amino acids, lysine stands abundance and low content of sulfur amino acids (methionine and cysteine), the food with higher protein seen.
Containing vitamin E and several B complex (B1, B2, B3, B6 and B9), some varieties contain some retinol. The skin of the bean contains lots of flavonoids, anthocyanins and tannins which give it its antioxidant power. They also provide various minerals including: Ca, Mg, Fe, P, K, Na and Zn; also they provide saturated and unsaturated fats. Like all other foods also it gives us carbohydrates, fiber and water.
- Grape: The grape is known as the fruit of the vine. When pressed grape juice called mostro is obtained, which produces the wine to be fermented. Red grapes and red wine are highly beneficial because they contain polyphenols in its peel and seeds, particularly resveratrol, a compound that has been studied enough at present due to its high antioxidant capacity.
The grapes give us excellent phytochemicals such as: vitamins A, C, K, and several B complex (B1, B2, B3, B5, B6, B9), also various minerals (Cu, Zn, Na, P, K, Mn, Mg, Fe, Ca); in addition also it contains polyphenols antociacinas type, tannins and flavonoids, within this last group stands resveratrol; also it contains mono and polyunsaturated, proteins (a large cocktail of amino acids), carbohydrates, fatty acids and fiber water.
- Granada: In Spain, Granada is much appreciated and cultivated, but it is little known even there, since almost 95% of production is exported to other nations. Among the excellent nutrients that contributes Granada it is: It is very rich in vitamins A and C, besides providing vitamins K and E. Like the previous fruits provides several B vitamins (B1, B2, B3, B9) It states that a glass of juice Granada provides 100% of the recommended amount of folic acid (B9) daily dose. It is rich in potassium (K) and contains other minerals such as Mg, P, Fe, Ca, Cu, Mn, Cl, Na and Zn among others. It is rich in fiber and water, low in carbohydrates and protein. Also it contains citric acid, malic, oxalic and various types of polyphenols (tannins, flavonoids, antociacinas, etc.) including highlighting punicalagin called ellagitannin.
The punicagalina is considered the highest polyphenol found in fruits, it is also the largest intact molecule found in blood plasma of rats after oral ingestion. This molecule is the one given to the Granada its high antioxidant capacity, especially to remove free radicals, and whose size can neutralize many free radicals as well.
- Blueberries: At number one on our list of foods high in antioxidants and phytochemicals are the blueberries. Is native to the United States, which is also the largest producer, consumer and importer in the world, followed by Canada. These two countries account for more than 90% of world production. Chile is the largest producer of blueberries in the southern hemisphere.
Blueberries give us excellent nutrients such as: Vitamins C, E, K and several B complex (B1, B2, B3, B5, B6, B9), also contains polyphenols antociacinas type (the main one being glucoside 3 delfinidol , others are cianidol, malvidol and pentunidol), tannins and flavonoids. Are also good sources of potassium (K), iron (Fe), calcium (Ca) in addition to Mg, Mn, P, Na and Zn; also it contains mono and polyunsaturated, various organic acids (triterpenic acids, benzoic, malic, succinic and quinic), 0.74% proteins, carbohydrates, water and fiber fatty acids.
I hope you include any of these powerful foods high in antioxidants and phytochemicals in your daily diet today!