15 antioxidants and what foods to find

Foods rich in antioxidants are mainly fruits, vegetables, nuts and seeds with high concentrations of vitamins A, C and E, as well as beta-carotene, minerals such as selenium and zinc, and amino acids such as cysteine ​​and glutathione.

Similarly, there are also other antioxidant substances such as bioflavonoids, which can be found in grapes or red fruits, which also provide several health benefits.

Antioxidant foods serve to help prevent diseases such as Alzheimer’s, cancer and chronic diseases such as diabetes and heart problems. In addition, they favor the good functioning of cells throughout the organism, counteracting the damaging 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, converting it into vitamin A, which provides a powerful antioxidant effect. Know more about beta-carotene.

Foods that contain it: vegetables and red fruits, anaranjadas and amarillas, such as calabaza, betabel, broccoli, zanahoria, col, melon, guisantes and dry albaricoque.

2. Anthocyanins

The anthocyanins are a group of pigments responsible for the red, pink, purple, blue or violet color of most fruits, vegetables and flowers. These compounds are potentially beneficial for human health due to their biological and protective properties, especially in reducing the risk of cardiovascular diseases.

Foods that contain it: arándanos azules, raspberry, cereza, lechuga morada, mora, asaí, ciruela roja, berenjena, cebolla morada, guayaba, fresa and repollo morado.

3. Lycopene

Lycopene is a carotenoid pigment responsible for the orange-red color of certain foods. This substance has antioxidant properties that protect cells from the effects of free radicals, which is why it can prevent the development of some types of cancer, especially prostate, breast and pancreas. Know more about lycopene.

Foods that contain it: guayaba, sandwich and tomato.

4. Vitamin C

Vitamin C is a potent antioxidant, which promotes skin healing, increases collagen production, facilitates intestinal absorption and increases the body’s defenses, preventing diseases such as the common cold or flu, for example .

Foods that contain it: Acerola, broccoli, Nuez de la India, col, spinach, kiwi, orange, lemon, mango, melon, fresa, papaya and tomato. See other foods rich in vitamin C.

5. Flavonoids

Flavonoids, also known as bioflavonoids, are a type of polyphenols with antioxidant and anti-inflammatory properties. These bioactive compounds help regulate cholesterol levels, relieve symptoms of menopause and favor the absorption of vitamin C.

Foods that contain it: citrus fruits, nueces, green tea, black tea, red wine, coffee and dark 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 that contain it: green tea, manzana, fresa, red fruits, cacao and grape.

7. Vitamin E

Vitamin E is an essential fat-soluble vitamin for the body, it has antioxidant properties as well as anti-inflammatory properties, improving the immune system, keeping the skin and hair healthy and preventing the development of chronic diseases.

Foods that contain it: wholegrain rice, almonds, cacahuate, nuez de Brasil, yema de huevo, wheat germ, maize, vegetable oil (soya, maize and cotton) and sunflower seeds.

8. Isoflavones

Isoflavones are compounds and are phytoestrogens, which means that they are structurally and functionally similar to estradiol and related sex hormones. Its main benefits are to alleviate the symptoms of menopause and premenstrual syndrome, in addition to preventing cancer and the development of cardiovascular diseases.

Foods that contain it:linaza seeds, soy beans and soy-based products.

9. Ellagic acid

Ellagic acid is a type of polyphenol that protects the body from damage that causes free radicals to cells, exerting a powerful antioxidant effect.

Foods that contain it: red fruits, grapes, guayaba, nueces and garnet.

10. Omega-3

Omega 3 acts on the body by reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and disposition. Find out more about the benefits of omega 3.

Foods that contain it: tuna, salmon, sardines, verdel, seeds of chia and linaza and vegetable oils.

See in the video the continuation of all the properties of omega 3:

11. Polyphenols

Polyphenols are a type of compounds such as flavonoids, lignin and tannins, which are found mainly in plants. It is believed that they could improve brain function, prevent premature aging, some chronic diseases and certain types of cancer.

Foods that contain it: red fruits, dried fruits, wholegrain cereals, onions, green tea, manzana, nueces, soya, tomato, morada grape and tino tino.

Know more about this type of antioxidants and what benefits they provide for health.

12. Selenium

Selenium is an essential element for the body in small areas, due to which it has a potent antioxidant effect. This mineral improves the functioning of the thyroid, strengthens the immune system and prevents the emergence of chronic diseases. See other benefits of selenium for health.

Foods that contain it: avena, poultry, almond, nuez de Brasil, liver, nueces, seafood, fish, sunflower seeds and whole wheat.

13. Resveratrol

Resveratrol is a phytonutrient found in some plants and fruits, whose role is to protect it against fungal or bacterial infection, acting as an antioxidant. For this reason, it provides several health benefits, fighting inflammation, protecting the body from oxidative stress and preventing certain types of cancer. Find out more about resveratrol.

Foods that contain it: cacao, uva morada 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 that contain it: white meats, tuna, lentils, beans, nuts, semillas, onions and ajo.

15. Zinc

Zinc is a very important mineral for health because it participates in multiple chemical reactions in the body, increasing the body’s defenses, stimulating the functioning of the thyroid, favoring the healing of herids and preventing chronic diseases such as diabetes.

Foods that contain it: poultry, meat, wholegrain cereals, beans, seafood, milk and nuts. See a list of foods rich in zinc.