Top 7 Antioxidants Rich Foods to Boost Immunity
If you want to boost your immunity and stay safe from seasonal infections, heart disease, and even cancer, the secret may be hiding in your plate, Antioxidants! It let your food protect you from all illnesses!
Why Antioxidants Matter for Your Health?
After heavy rains, flooding, and rising humidity, our environment becomes a breeding ground for bacteria and viruses. And guess what, they’re all looking for a way to enter your body!
Low immunity = Getting sick.
Your immune system is your body’s first and strongest line of defense. But when your immunity is weak, you’re more prone to infections, fatigue, and chronic diseases.
Antioxidants are powerful compounds in our foods that keep our immune systems working strong.
Boosting our immune system with antioxidants is not only just for fighting colds and flu. It is also one of the best ways to have a healthy heart and prevent cancer, too. So, basically it helps:
- Strengthen immune system
- Fight harmful free radicals
- Reduce inflammation
- Prevent chronic illnesses
More Colors on Your Plate = More Antioxidants
The more vibrant and colorful your meals, the higher the antioxidant content. Reds (tomatoes), greens (spinach), oranges (carrots), they all bring disease-fighting nutrients to your table.
Antioxidants can be:
- Made by the body (if you eat the right nutrients)
- Obtained via your diet or supplements
Top 7 Antioxidants You Must Include in Your Diet
Now that you know the benefits, you may wonder how and where to get these immune boosters? Let’s take a look at some important antioxidants!
Glutathione
Known as the “chief antioxidant”, it’s found in every single cell of the body, and maximizes the actions of all other antioxidants. Although produced in the body (cannot be supplemented orally), its action does require trace mineral selenium which, of course, has to be obtained via the diet.
Thus, selenium is an important antioxidant in its own right, having been well studied and documented as the essential cancer-protecting nutrient.
Fish, meat, eggs and poultry are good sources along with sunflower seeds, whole grains and mushrooms. The innocent looking mushroom is a good source of selenium for vegetarians.
Vitamin C (Ascorbic Acid)
Numerous studies have supported its ability as a powerful water soluble antioxidant, that reduces the risk of developing chronic disease, such as heart disease and lung cancer, especially in smokers.
Ascorbic Acid is found in citrus, kiwi, strawberries, bell peppers and broccoli. Guava is an excellent source of Vitamin C!
Vitamin E
A fat-soluble antioxidant that protects cell membranes. It’s important for skin health and helpful in diabetes management. Found in almonds, avocados and olive oil, that comes to the rescue when a free radical attacks the fatty acids in the cell’s lining.
Lycopene, Lutein & Zeaxanthin
These plant-based antioxidants help slow age-related eye degeneration, improve vision and skin health.
Top Sources:
- Lycopene – Primarily found in red fruits and vegetables like tomatoes, watermelon, pink grapefruit. Cooked tomatoes are an excellent source of lycopene, a powerful antioxidant, great for the skin and eyes.
- Lutein & Zeaxanthin – Found in dark green leafy veggies like kale, spinach and broccoli.
Beta-Carotene (Pro-Vitamin A)
It supports vision, skin, and bone health. Beta-carotene creates vitamin A in the body, is also important for vision and bone health. Good sources are carrots, pumpkin, sweet potatoes and kale.
Coenzyme Q10 (CoQ10)
It is probably the most powerful antioxidant used by the body. It plays an important role in protecting the heart, arteries and blood vessels, as well as slows down premature ageing. Found in fatty fish, spinach, cauliflower. Supplements have shown to bring positive results in patients suffering from fibromyalgia.
Polyphenols and Flavonoids
These are antioxidant groups found in green tea, dark chocolate, berries (blueberries, raspberries, strawberries). They’re known to reduce inflammation, support brain health, and slow aging.
Wrapping Up – Antioxidants Rich Foods
Antioxidants are our body’s natural defense system. So next time you shop for groceries, remember: your food is your medicine. Start from today, add a fruit to breakfast, include a salad at lunch, or swap processed snacks for a handful of nuts or berries.
FAQs (Frequently Asked Questions)
Q. Can antioxidant supplements replace food sources?
Whole foods are always better. Supplements can help if you’re deficient, but they should not replace natural food sources.
Q. How to Naturally Increase Antioxidants in Your Diet?
Eat more fruits and vegetables, especially raw or lightly cooked. Choose whole grains over refined carbs, use healthy fats like olive oil and nuts, avoid processed foods and excess sugar, and add a variety of colors to every meal.
Q. Which antioxidant is best for skin?
Vitamin E and lycopene (from tomatoes) are known to improve skin health and fight aging.
Q. Are cooked vegetables still good sources of antioxidants?
Yes! In fact, cooking increases the bioavailability of lycopene in tomatoes.
