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Over 30 High Antioxidant Foods (700 Calorie Meals, DiTuro Productions LLC)Natural antioxidant sources -
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and Citrus sinensis L. Plant-based foods are the best sources. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa.
As a bonus, fruits, vegetables and whole grains high in antioxidants are also typically high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals.
So enjoy the variety. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
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Show references Antioxidants and health. National Center for Complementary and Integrative Medicine. Accessed Nov. This can harm cells and body function.
Free radicals are also known as reactive oxygen species ROS. Factors that increase the production of free radicals in the body can be internal, such as inflammation , or external, for example, pollution, UV exposure, and cigarette smoke. Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health.
Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress. Activities and processes that can lead to oxidative stress include :. The damage caused by oxidative stress has been linked to cancer, atherosclerosis , and vision loss.
It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions. Other research has indicated that antioxidant supplements may help reduce vision loss due to age-related macular degeneration in older people.
Overall, however, there is a lack of evidence that a higher intake of specific antioxidants can reduce the risk of disease. In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting.
There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods.
Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet.
To obtain some specific antioxidants, try to include the following in your diet:. Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Vitamin E : Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables. Beta-carotene : Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes.
Lutein : Green, leafy vegetables, corn, papaya , and oranges. Selenium : Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes. Goji berries and many other food products that contain antioxidants are available to purchase online.
The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:. Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, the lycopene becomes more bio-available easier for our bodies to process and use.
However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw.
There is no set recommended daily allowance RDA for antioxidants, but a high intake of fresh plant-based produce is considered healthful. It is worth remembering that, while studies link the consumption of fruits and vegetables with better overall health, it is not clear whether how far this is due to the activity of antioxidants.
In addition, caution is needed regarding supplements. The National Institutes of Health NIH warn that high doses of antioxidant supplements can be harmful. A high intake of beta-carotene, for example, has been linked to an increased risk of lung cancer in smokers.
A high dose of vitamin E has been found to increase the risk of prostate cancer , and the use of some antioxidant supplements has been linked to a greater risk of tumor growth.
Open access peer-reviewed chapter. Energy balance and nutrient density 08 Carbohydrates and Gut Health Reviewed: 26 February Published: 08 April com Naturral cbspd. Antioxidants sourcess the defense system of the body against the damage of reactive oxygen species, which is normally produced during the various physiological processes in the body. There are various sources of these antioxidants like endogenous antioxidant present in the body and exogenous food source.Antioxidants antjoxidant substances that prevent antioxirant delay cell damage caused by compounds Naturzl free radicals. These free radicals are Challenging common nutrition myths reactive compounds angioxidant can Warrior diet muscle retention cells antioxidamt lead to the development of chronic diseases, such as cancer, diabetes, Alzheimer's diseaseParkinson's diseaseand more.
Antioxidants Natkral the damage caused by free radicals. Therefore, they Natjral your cells and help prevent disease. To increase your overall antioxidant intake, eat a diet with a wide array of plants, including vegetables, fruits, nuts, fungi, whole grains, legumes, herbs, spices, even edible antioxudant.
Here are 12 of the top sources of antioxidants, how they antoixidant your health, and simple ways to add them Quercetin and heart health your diet. In sourcez, a free radical is an atom, molecule, or ion that has at Improve focus and concentration one unpaired valence electron.
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Add chopped apples to oatmeal or overnight oats, smoothies, garden salads, slaws, qntioxidant stir fries. Antioxidamt can also be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples.
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One of the moderate fat diets included one avocado per day, and the other provided the same amount of fat without avocado. Only the avocado diet increased blood antioxidant levels Sourcrs reduced Increase personal effectiveness. Researchers concluded that the antioxidnt outcomes were due to bioactive compounds Naturaal in antioxisant beyond anfioxidant fats, including antioxidants.
Natral addition to antioxidants, one avocado provides 9. Potassium is antioxiidant key mineral and electrolyte that supports nerve function, muscle Almond cooking tips, and blood pressure regulation. Whip avocado into smoothies or enjoy it on toast, Thermogenic dietary ingredients, sandwiches, soups, or chili.
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Berries are antioxidant powerhouses. Studies show that berries like Natrual and blueberries raise blood antioxidant levels and sourcws positive effects on inflammationNaturao function, and mental health. Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in Naural with arthritis.
Natral are Allergy prevention benefits good sources Naturao vitamin C and Thermogenic supplements for faster recovery among the lowest calorie fruits. Nibble on fresh or frozen berries alone or add them to sweet and savory dishes.
Blend berries into smoothies, antioixdant them to oatmeal, nut Natural antioxidant sources toast, and antixoidant.
Add berries to garden salads, cooked veggies like Brussels sproutsgrilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding. Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes.
Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.
Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kaleand Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthinflavonoidsanthocyanins, and terpenes.
Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals.
One cup of raw broccoli contains 30 calories, 2. Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw.
Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews. Catechins, the main antioxidants in green teaare known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer.
A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium.
However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.
Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin Dparticularly when exposed to ultraviolet UV light.
Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes. Blend mushrooms into smoothies or add them to tofuchickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.
Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. All nuts contain powerful antioxidants called polyphenols.
Walnuts, pistachios, and pecans are specially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.
A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer. Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals.
Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw. You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu.
You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.
Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.
EVOO can be used in a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.
Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini.
For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs. Pulses, which include beans, lentils, peas, and chickpeasare high in antioxidants, including polyphenols and flavonoids.
These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals. Pulses are incredibly versatile.
You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.
Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response. Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast.
Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish. National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources.
Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6.
doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.
: Natural antioxidant sources| 14 Healthy Foods High in Antioxidants | Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables. Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman. Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It. Oxidative Stress: Your FAQs Answered. Your 5-Minute Read on Fighting Brain Fog. What Is Carbon 60 C60? Your FAQs Answered. Is Carbon 60 C60 Good for You? Read this next. READ MORE. Understanding and Managing Chronic Inflammation. Medically reviewed by Stella Bard, MD. Inflammation: What You Need to Know Inflammation is one way your body fights infection, injury, and disease. Your doctor can perform… READ MORE. Everything You Should Know About Oxidative Stress. Epub Sep Mushrooms, portabella, raw. Cardwell G, Bornman JF, James AP, Black LJ. A review of mushrooms as a potential source of dietary vitamin D. Nuts: natural pleiotropic nutraceuticals. Published online Sep Aune D. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: A review of the evidence. Nuts: Natural Pleiotropic Nutraceuticals. Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, et al. Potential health benefits of olive oil and plant polyphenols. Published online Feb Leri M, Scuto M, Ontario ML, Calabrese V, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. National Heart, Lung, and Blood Institute. What is metabolic syndrome? Dietary fats explained. Reddy P, Jialal I. Biochemistry, Fat Soluble Vitamins. In: StatPearls. StatPearls Publishing; Lozano-Castellón J, Vallverdú-Queralt A, Rinaldi de Alvarenga JF, Illán M. Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants Basel. Published online Jan Hellman H, Goyer A, Navarre DA. Antioxidants in potatoes: A functional view on one of the major food crops worldwide. Potato, baked, NFS. Ciudad-Mulero M, Matallana-González MC, Camara M, Fernández-Ruiz V, et al. Antioxidant phytochemicals in pulses and their relation to human health: a review. Curr Pharm Des. Singh N. Pulses: an overview. J Food Sci Technol. Lentils, mature seeds, cooked, boiled, without salt. Przybylska S, Tokarczyk G. Lycopene in the prevention of cardiovascular diseases. Collins EJ, Bowyer C, Tsouza A. Chopra M. Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology Basel. Published online Feb 4. Tomato products, canned, sauce. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Eat Well. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www. health's editorial guidelines. Medically reviewed by Elizabeth Barnes, RDN. Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies. learn more. In This Article View All. In This Article. Cruciferous Vegetables. Green Tea. Olive Oil. Trending Videos. What are free radicals? How To Boost Your Memory in Your 30s, 40s, 50s, and Beyond. The Best Foods High in Fiber. What Are the Healthiest Nuts? Was this page helpful? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. How can antioxidants benefit our health? Medically reviewed by Natalie Olsen, R. Benefits Types Food sources Diet Risks Supplements. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Share on Pinterest Colorful fruits and vegetables can offer a range of antioxidants. Food sources. Share on Pinterest Pomegranate is one source of antioxidants. Dietary tips. Share on Pinterest Drinking a cup or two of green tea is thought to provide health benefits because of the antioxidants. 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| Actions for this page | Polyalthia cerasoides belongs to the family Annonaceae and is a medicinal plant used in Thai native medicine. The roots of P. cerasoides are used for therapeutic purposes that contain alkaloid, bidebiline, three known sesquiterpenes, four known isoquinoline, and other compounds such as laudanosine, codamine, laudanidine, and reticuline [ ]. The extract has the highest phenolic compound and high reactive oxygen species-scavenging activity [ , ]. Marine ecosystem has been reported as a potential source of biodiversity and chemical activities. The organisms living in marine environment are gaining the attention of industries such as pharmaceuticals, nutraceuticals, and cosmetics because of possessing various interesting and useful chemical compounds [ ]. Marine biotechnologists are trying to produce the tool for the utilization of marine biodiversity for the production of cheap source of pharmaceutical products and functional foods [ ]. Seaweeds and sponges are considered as the richest source of bioactive compounds having the antimicrobial and antioxidant activities [ ]. Seaweeds and sponges with their associated bacteria have been found to possess various health-promoting and disease prevention effects due to their phenolic compounds, polysaccharides, and useful organic acids [ ]. These are supposed to be the most protective group of foods against environmental pollutants and radiation [ ]. Among various other useful compounds, the marine organisms also contain polyphenolic compounds that are responsible for antioxidant activity including flavonoids, benzoic acid, cinnamic acid, gallic acid, quercy, and phlorotannins [ ]. Nonanimal sulfated polysaccharides are reported to have antioxidant activities [ ], which can be obtained from marine algae and other marine organisms from the phaeophyta group [ ]. A large number of different species of algae and microalgae have been studied for the use of their bioactive contents as functional food components. Algae comprised of a huge and complex group of photosynthetic organisms with simple reproductive organs, which can be multicellular, known as macroalgae and unicellular called as microalgae. Algae grow in extremes of environmental conditions such as light, temperature, and salinity, which results in the production of a large number of reactive oxygen species ROS. To cope with these ROS, algae produce various secondary metabolites with many antioxidant activities such as phycobilins, polyphenols, carotenoids, and vitamins [ ]. People living in coastal areas use many types of seaweed, both as fresh and dry forms, as a natural source of food, and from the research, it is known that these seaweeds contain a large amount of proteins, minerals, and vitamins. Although the composition of these seaweeds varies according to their species, geographical distribution, temperature, and seasonal variation, the overall nutritional value remains the same. Many compounds from marine algae possess anticancer activity, and recently, seaweeds have gained attention as a rich source of antioxidants [ ]. Many of the secondary metabolites produced by marine organisms reflect the presence of chloride and bromide ions in seawater. Marine halogenated compounds assemble a large number of other useful compounds such as indoles, peptides, terpenes, phenols, acetogenins, and volatile halogenated hydrocarbons. This protective effect suggests the presence of antioxidant compounds that show their antioxidant activity as free radical scavengers, hydrogen-donating compounds, single oxygen quenchers, and metal ion chelators. Many biological compounds have previously isolated from some other marine organisms such as fish, crustaceans, and their byproducts [ ]. Seaweeds also create a suitable environment to a large number of bacteria that live on their surface having much more diversity of microorganisms as compared to other multicellular organisms [ ]. These associated microorganisms have a protective effect on the seaweeds from pathogen, and they produce a large number of bioactive compounds of biomedical importance [ ]. Exopolysaccharides produced by these bacterial species are used as an ingredient in food, petroleum, and pharmaceutical industries and emulsification of crude oil, vegetables, mineral oils, and bioremediation agents in environment management systems [ ]. Fish protein hydrolysate FPH , which is prepared from various marine organisms such as mackerel, tuna, Alaska Pollock, and yellowfin sole, has also been reported to have antioxidant activity [ , , ]. Many types of peptides are obtained from fish muscle, bone, skin, and other tissues. All of these amino acids can scavenge-free radicals, but the most powerful scavenging activity attributes to those who can easily donate hydrogen atoms. These amino acids are cystine and methionine, which have nucleophilic sulfur-containing side chains or tryptophan, tyrosine, and phenylalanine, which have aromatic side chains. Peptide size and amino acid composition are important for the FPH because it determines its antioxidant nature [ ]. An in vitro study on phycocyanin, a pigment obtained from blue-green algae, reveals its antioxidant activity. It was evaluated in vitro by the use of luminol-enhanced chemiluminescence LCL. This antioxidant activity was also confirmed in vivo by induction of inflammation in mice paw with glucose oxidase. The edema caused by inflammation was reduced, and the luminous signal indicated that the phycocyanin can scavenge OH˙ and RO˙ [ ]. Algal antioxidants are also used in the cosmeceutical industries as antiaging agents [ ]. A carotenoid pigment known as astaxanthin, found in microalga Haematococcus pluvialis , is reported to have anti-inflammatory, immunomodulatory, and antioxidant activities [ ]. An increasing interest has been observed from the past decade in exploring the natural ingredients to be used in the food and food products. The researchers from all over the world are focusing on the alternate sources other than the synthetic one, which will be more safe and convenient as dietary component. Moreover, the synthetic antioxidants and preservatives in the food may lead to lipid peroxidation and deterioration of food flavor and quality. The use of natural herbs, spices, and plant ingredients is in practice from the ancient times and still practiced in the traditional food preparation as preservative, aroma, and flavor. This chapter is an effort to overview the potentials of various natural sources having reasonable antioxidant potential. The literature reports compiled here will be beneficial to identify the significance of various natural sources based on their antioxidant capacity, active ingredients, and geographic availability. Licensee IntechOpen. This chapter is distributed under the terms of the Creative Commons Attribution 3. Edited by Emad Shalaby. Open access peer-reviewed chapter Antioxidants from Natural Sources Written By Haseeb Anwar, Ghulam Hussain and Imtiaz Mustafa. DOWNLOAD FOR FREE Share Cite Cite this chapter There are two ways to cite this chapter:. Choose citation style Select style Vancouver APA Harvard IEEE MLA Chicago Copy to clipboard Get citation. Choose citation style Select format Bibtex RIS Download citation. IntechOpen Antioxidants in Foods and Its Applications Edited by Emad Shalaby. From the Edited Volume Antioxidants in Foods and Its Applications Edited by Emad Shalaby and Ghada Mostafa Azzam Book Details Order Print. Chapter metrics overview 5, Chapter Downloads View Full Metrics. Impact of this chapter. Abstract Antioxidants are the defense system of the body against the damage of reactive oxygen species, which is normally produced during the various physiological processes in the body. Keywords antioxidants vegetables fruits plants herbs. Introduction The formations of oxygen reactive forms as a result of rigorous oxidative processes taking place in human organism are the potent precursors of systemic cells and tissues damage. Types of antioxidants from fruits and vegetables Polyphenols, present in fruits and vegetables, is a group of several low- and high-molecular-weight compounds having antioxidant properties that prevent lipid oxidation [ 17 ]. Antioxidants from fruits and vegetables wastes Fruits and vegetable waste material is produced during their cultivation, industrial management, processing, preservation, and distribution [ 26 ]. No English name Antioxidant contents Concentration ORAC value References 1. Beet root Betalains [ ] 2. Guava β-Carotene, lycopene, vitamin C, ellagic acid, anthocyanin [ ] 3. Water melon Lycopene, β-carotene, vitamin C [ ] 7. Apple Proanthocyanidins, flavonoids kaempferol, quercetin, and naringenin derivatives ; phenolic acids protocatechuic, caffeoylquinic, and hydroxycinnamic acid derivatives ; hydroxychalcones phloretin and 3-hydroxyphloretin derivatives ; and isoprenoid glycosides vomifoliol derivatives Flavanols, flavonols, dihydrochalcones, and hydroxycinnamates Plum Proanthocyanidins, flavonoids kaempferol, quercetin, and naringenin derivatives ; phenolic acids protocatechuic, caffeoylquinic, and hydroxycinnamic acid derivatives ; hydroxychalcones phloretin and 3-hydroxyphloretin derivatives ; and isoprenoid glycosides vomifoliol derivatives Guava β-Carotene, lycopene, vitamin C, ellagic acid, anthocyanin Table 1. Some important fruits having antioxidant constituents. No Fruit Residue Antioxidant Reference 1. Banana Unripe green fruit and peel Phenols and flavonoids [ , ] 2. Mango Peel, kernel Gallic acid, ellagic acid, gallates, gallotannins, condensed tannins [ , ] 3. Water melon Peel, rinds Citrulline, lycopene, flavonoids, and phenols [ , ] 4. Cucumber Peel Flavonoids and phenols [ 33 ] 5. Potato Peel Chlorogenic acid, caffeic acid, ferulic acid, and phenols [ , ] 6. Coffee Coffee ground and residue Polyphenols, tannins, and gallic acids [ , 38 ] 7. Apple Peel Epicatechin, catechins, anthocyanins, quercetin glycosides, chlorogenic acid, hydroxycinnamates, phloretin glycosides, and procyanidins [ ] 8. Grapes Skin and seeds Coumaric acid, caffeic acid, ferulic acid, chlorogenic acid, cinnamic acid, neochlorogenic acid, p-hydroxybenzoic acid, protocatechuic acid, vanillic acid, gallic acid, proanthocyanidins, quercetin 3-o-gluuronide, quercetin, and resveratrol [ , ] 9. Guava Skin and seeds Catechin, cyanidin 3-glucoside, galangin, gallic acid, homogentisic acid, and kaempferol [ ] Pomegranate Peel and pericarp Gallic acid, cyanidin-3,5-diglucoside, cyanidindiglucoside, and delphinidin-3,5-diglucoside [ , ] Vegetables Carrot Peel Phenols, β-carotene [ ] Cucumber Peel Phenols, flavonoids, pheophytin, phellandrene, caryophyllene [ 33 , ] Potato Peel Gallic acid, caffeic acid, vanillic acid, chlorogenic acid, ferulic acid, and phenols [ , , ] Tomato Skin and pomace Carotenoids [ ]. Table 2. Antioxidants from some fruits and vegetable wastes. Mushrooms as antioxidant In the nutrition world, mushrooms are delegated vegetables; however, they are not actually plants. Agaricus bisporus A. Armillaria mellea A. Auricularia auricula A. Boletus edulis B. Ganoderma lucidum Ganoderma lucidum is also commonly known as Lingzhi, a basidiomycete fungus, native to China and grows in mountain woods with humid and dim-light conditions, in the rotten bark or root of tree. Grifola frondosa G. Hypsizigus marmoreus H. Lentinus edodes L. Pleurotus ostreatus Pleurotus ostreatus is the third most cultivated mushroom worldwide after A. Schizophyllum commune S. Medicinal plants and spices having antioxidants 2. Allium sativum A. Capsicum annuum Capsicum annuum red pepper is native to southern North America and northern South America and was introduced in Asia in sixteenth century from South America [ ]. Curcuma longa Curcuma longa is a well-known spice that has a place in the Zingiberaceae family and is a lasting herb that measures up to 1 m high with a short stem. Eugenia caryophyllus Eugenia caryophyllus commonly known as clove is a medium-size tree m that belongs to family Myrtaceae. Geranium sanguineum Geranium sanguineum , usually called as bloody cranesbill, is a herbaceous plant that belongs to family Geraniaceae. Pistacia lentiscus Pistacia lentiscus is extensively used in folk medicine by rural populations in Algeria. Salvia officinalis Salvia officinalis , also known as garden sage, belongs to family Lamiaceae and possesses strong antioxidant property [ ]. Leea indica Leea indica belongs to the family Vitaceae and has been traditionally used as natural folk medicine in Malaysia. Polyalthia cerasoides Polyalthia cerasoides belongs to the family Annonaceae and is a medicinal plant used in Thai native medicine. Antioxidants from marine sources Marine ecosystem has been reported as a potential source of biodiversity and chemical activities. References 1. Brewer M. Natural antioxidants: Sources, compounds, mechanisms of action, and potential applications. Comprehensive Reviews in Food Science and Food Safety. Miguel MG. Antioxidant and anti-inflammatory activities of essential oils: A short review. Valko M et al. Free radicals and antioxidants in normal physiological functions and human disease. Anwar H et al. Effect of protein, probiotic, and symbiotic supplementation on serum biological health markers of molted layers. Poultry Science. Carocho M, Ferreira IC. A review on antioxidants, prooxidants and related controversy: Natural and synthetic compounds, screening and analysis methodologies and future perspectives. Food and Chemical Toxicology. Asif M. Chemistry and antioxidant activity of plants containing some phenolic compounds. Chemistry International. Ramalakshmi K, Kubra IR, Rao LJM. Antioxidant potential of low-grade coffee beans. Food Research International. Dembinska-Kiec A et al. Antioxidant phytochemicals against type 2 diabetes. British Journal of Nutrition. Cao G et al. Serum antioxidant capacity is increased by consumption of strawberries, spinach, red wine or vitamin C in elderly women. The Journal of Nutrition. Salinthone S et al. α-Tocopherol vitamin E stimulates cyclic AMP production in human peripheral mononuclear cells and alters immune function. Molecular Immunology. Shebis Y et al. Natural antioxidants: Function and sources. Food and Nutrition Sciences. Binic I et al. Skin ageing: Natural weapons and strategies. Evidence-based Complementary and Alternative Medicine. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Advances in Nutrition. Nahak G, Suar M, Sahu RK. Antioxidant potential and nutritional values of vegetables: A review. Research Journal of Medicinal Plant. Hurrell RF. Influence of vegetable protein sources on trace element and mineral bioavailability. Sonia N, Mini C, Geethalekshmi P. Vegetable peels as natural antioxidants for processed foods—a review. Agricultural Reviews. Parr AJ, Bolwell GP. Phenols in the plant and in man. The potential for possible nutritional enhancement of the diet by modifying the phenols content or profile. Journal of the Science of Food and Agriculture. Baxter H, Harborne JB, Moss GP. Phytochemical Dictionary: A Handbook of Bioactive Compounds from Plants. Philadelphia PA , USA: CRC Press; Carr AC, Zhu B-Z, Frei B. Potential antiatherogenic mechanisms of ascorbate vitamin C and α-tocopherol vitamin E. Circulation Research. Quintavalla S, Vicini L. Antimicrobial food packaging in meat industry. Meat Science. Urquiaga I, Leighton F. Plant polyphenol antioxidants and oxidative stress. Biological Research. Shahidi F. Antioxidants in food and food antioxidants. Pinho O et al. Quantification of synthetic phenolic antioxidants in liver pâtés. Food Chemistry. McGhie TK, Walton MC. The bioavailability and absorption of anthocyanins: Towards a better understanding. Daniel J. Metabolic aspects of antioxidants and preservatives. Mirabella N, Castellani V, Sala S. Current options for the valorization of food manufacturing waste: A review. Journal of Cleaner Production. Rudra SG et al. Food industry waste: Mine of nutraceuticals. International Journal of Science, Environment and Technology. Ajila C et al. Mango peel powder: A potential source of antioxidant and dietary fiber in macaroni preparations. Goulas V, Manganaris GA. Exploring the phytochemical content and the antioxidant potential of citrus fruits grown in Cyprus. Fatemeh S et al. Total phenolics, flavonoids and antioxidant activity of banana pulp and peel flours: Influence of variety and stage of ripeness. International Food Research Journal. Guo C et al. Antioxidant activities of peel, pulp and seed fractions of common fruits as determined by FRAP assay. Nutrition Research. Someya S, Yoshiki Y, Okubo K. Antioxidant compounds from bananas Musa Cavendish. Agarwal M et al. Extraction of polyphenol, flavonoid from Emblica officinalis, Citrus Limon, Cucumis sativus and evaluation of their antioxidant activity. Oriental Journal of Chemistry. Baiano A. Recovery of biomolecules from food wastes—A review. Kalogeropoulos N et al. Bioactive phytochemicals in industrial tomatoes and their processing byproducts. LWT- Food Science and Technology. Ayala-Zavala J et al. Antioxidant enrichment and antimicrobial protection of fresh-cut fruits using their own byproducts: Looking for integral exploitation. Journal of Food Science. Teixeira A et al. Natural bioactive compounds from winery by-products as health promoters: A review. International Journal of Molecular Sciences. Pujol D et al. The chemical composition of exhausted coffee waste. Industrial Crops and Products. Pan H et al. Purification and identification of a polysaccharide from medicinal mushroom Amauroderma rude with immunomodulatory activity and inhibitory effect on tumor growth. Rahman T, Choudhury M. Shiitake mushroom: A tool of medicine. Bangladesh Journal of Medical Biochemistry. Ruthes AC, Smiderle FR, Iacomini M. Mushroom heteropolysaccharides: A review on their sources, structure and biological effects. Carbohydrate Polymers. Cashman KD et al. 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In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting. There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods. Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet. To obtain some specific antioxidants, try to include the following in your diet:. Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Vitamin E : Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables. Beta-carotene : Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes. Lutein : Green, leafy vegetables, corn, papaya , and oranges. Selenium : Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes. Goji berries and many other food products that contain antioxidants are available to purchase online. The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:. Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, the lycopene becomes more bio-available easier for our bodies to process and use. However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw. There is no set recommended daily allowance RDA for antioxidants, but a high intake of fresh plant-based produce is considered healthful. It is worth remembering that, while studies link the consumption of fruits and vegetables with better overall health, it is not clear whether how far this is due to the activity of antioxidants. In addition, caution is needed regarding supplements. The National Institutes of Health NIH warn that high doses of antioxidant supplements can be harmful. A high intake of beta-carotene, for example, has been linked to an increased risk of lung cancer in smokers. A high dose of vitamin E has been found to increase the risk of prostate cancer , and the use of some antioxidant supplements has been linked to a greater risk of tumor growth. Antioxidant supplements may also interact with some medications. It is important to speak with a health provider before using any of these products. Overall, research has not proven that taking any particular antioxidant as a supplement or through a food can protect against a disease. There may be some benefit for people at risk of age-related macular degeneration, but it is essential to seek advice from a doctor about whether to use supplements, and which ones to use. Free radicals have been linked to a range of diseases, including heart disease, cancer, and vision loss, but this does not mean that an increased intake of antioxidants will prevent these diseases. Antioxidants from artificial sources may increase the risk of some health problems. As a result, it is important to seek out natural sources of antioxidants, in the form of a healthful diet. Consuming fruits and vegetables has been linked to a lower rate of chronic diseases, and antioxidants may play a role. However, it is unlikely that consuming added antioxidants, especially in processed foods, will provide significant benefits. In addition, anyone considering taking antioxidant supplements should speak to a health provider first. |
| Antioxidants Explained in Simple Terms | Influence Natural antioxidant sources UV-C treatment on antioxidant capacity, Energy balance and nutrient density NNatural activity and antiocidant of postharvest shiitake Natyral edodes mushrooms during Natural antioxidant sources. So, regular consumption of Leafy greens for salads and vegetables may reduce the risk of mortality associated sourcfs these diseases [ 14 ]. Nutrition Evidence Based Antioxidants Explained in Simple Terms. Extraction of polyphenol, flavonoid from Emblica officinalis, Citrus Limon, Cucumis sativus and evaluation of their antioxidant activity. J Agric Food Chem 57 10 — Park KH, Kim JR, Lee JS, Lee H, Cho KH Ethanol and water extract of purple sweet potato exhibits anti-atherosclerotic activity and inhibits protein glycation. Sometimes inflammation can become a painful problem. |
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