FOOD AND BEVERAGES

15 Foods Containing Antioxidants for a Healthy Body

By Sido Muncul
4 min read
15 Makanan yang Mengandung Antioksidan untuk Tubuh Sehat

In this modern era, your body is constantly exposed to various free radicals that can have devastating effects on your health. Therefore, consuming foods containing antioxidants is essential, as they act like a defensive shield protecting your body from free radicals.

About Antioxidants

Eating foods containing antioxidants

Antioxidants are compounds that limit oxidation caused by free radicals, which can trigger damage to the cells of living organisms.[1] 

Free radicals themselves are naturally produced by the body as a result of stress or inflammation. However, several external factors such as pollution, smoking, and exposure to chemicals can also contribute to an increased amount of free radicals in the body.[2]

How Antioxidants Work

Antioxidants neutralize and calm free radicals raging in the body, thereby suppressing their ability to damage the body.[2]

Types of Antioxidants

Based on their source, there are two types of antioxidants. The first are antioxidants naturally produced by the body, namely Coenzyme Q10. The second are antioxidants you obtain from external sources, namely vitamins A, C, and E, polyphenols, and flavonoids. 

Benefits of Eating Foods That Are Sources of Antioxidants

Consuming foods rich in antioxidants offers various health benefits, including:

  • Preventing cell damage. 
  • Combating the effects of skin aging, maintaining elasticity, and reducing wrinkles.
  • Boosting the immune response and helping to fight infections.
  • Protecting the eyes from sun damage and reducing the risk of macular degeneration and cataracts.
  • Suppressing inflammatory activity in the body.

Given their significant role, you should not overlook antioxidants. In addition to relying on the body's own antioxidants, you should also consume vegetables and fruits that are high in antioxidants.

Foods High in Antioxidants

A person consuming 2,250 kcal per day needs at least approximately 10 mmol TE of antioxidants.[3]The following foods are high in antioxidants, ranked by their mmol per 100 grams score: 

1. Dried Ginger (20.3 mmol)

Ginger on a woven basket

Not only is ginger high in antioxidants, but it also has anti-inflammatory effects that can effectively reduce muscle pain after intense physical activity.[4]

2. Basil (19.9 mmol)

Lush basil leaves

Often used as a topping for pasta and pizza, this antioxidant-rich herb contains flavonoids that help combat inflammation.

3. Eggs (12 mmol)

A stack of boiled eggs on a plate

Eggs are rich in zeaxanthin, an antioxidant that helps maintain eye health.[5]

4. 70–99% Dark Chocolate (10.9 mmol)

Pieces of a chocolate bar

Compared to other foods, chocolate contains a wider variety of antioxidants, including phenolic compounds, catechins, and epicatechins. However, keep in mind that excessive chocolate consumption can lead to weight gain.[6]

5. Pecans (8.5 mmol)

A stack of pecans

What foods are high in antioxidants? If you enjoy nuts, you can replace your snacks with pecans, as their antioxidants can lower bad cholesterol.[7]

6. Sunflower Seeds (6.4 mmol)

A stack of sunflower seeds

Rich in vitamin E and selenium, which can neutralize free radicals, try replacing your snacks with these sunflower seeds to support your health. 

7. Dried Okra (4.2 mmol)

A stack of okra in a woven basket

Once a viral snack on social media, okra's antioxidants can inhibit lipase, an enzyme that is harmful to people with diabetes mellitus.[8]

8. Apples (3.8 mmol)

Three apples still hanging on the tree

Have you ever heard that eating apples can keep the doctor away? There is some truth to it, as apples contain catechins, chlorogenic acid, quercetin, and phloridzin, which are powerful antioxidants.[9]

By eating apples regularly, you can stay healthy and avoid frequent visits to the doctor.

9. Blueberry Jam (3.5 mmol)

Blueberry jam in a glass jar

Eating blueberries can help maintain heart health through their polyphenolic antioxidants and anti-inflammatory effects. Eating 50 mg of blueberry, or about one-third of a cup, can help protect you from various diseases.[10]

10. Artichoke (3.5 mmol)

A stack of fresh artichokes

Artichoke's 12% vitamin C content can help maintain your health and nourish your skin from within, making it look brighter. 

11. Prunes (3.2 mmol)

Prunes on a plate

Often used as a cake topping, prunes are rich in flavonoids and phenolic acids, which are antioxidants that help reduce inflammation. 

12. Kale (2.8 mmol)

Kale in a stainless steel bowl

This antioxidant-rich vegetable contains many antioxidants. In addition to vitamin C, it also contains beta-carotene, which helps maintain eye health.

13. Red and Green Chili Peppers (2.4 mmol)

A basket of curly red chili peppers

In addition to antioxidants, phytochemicals in chili peppers can also protect the body against oxidative stress, diabetes, cancer, and neurological disorders.[11]

14. Strawberries (2.1 mmol)

Strawberries in a wooden bowl

Eating these antioxidant-rich fruitsfor one month can provide significant health benefits, especially for adults at risk of cardiometabolic diseases, such as heart disease and diabetes.[12]

15. Spinach (1.4 mmol)

A stack of fresh spinach leaves

Spinach's antioxidants are effective at reducing oxidative stress caused by a high-fat, high-cholesterol diet.[13]

In addition to eating these foods, you can also maximize the antioxidants in your body by taking Sido Muncul CoQ10 Coenzyme Q10. This supplement helps increase Coenzyme Q10 levels, which decline with age and certain diseases.

Alongside foods containing antioxidants, also choose Sido Muncul CoQ10 Coenzyme Q10 for a healthier body!

Shop Healthy and Save at Sido Muncul Store!

Earn reward points with every purchase, collect points, and redeem them for discounts! The more points you collect, the more you save! Visit Sido Muncul Store now!



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