15 Highly Antioxidant Packed Fruits & Veggies
Antioxidant are the superheroes of our body functions. Superheroes come in all shapes and sizes: Batman is tall and slim, Teenage Mutant Ninja Turtles are small but talented turtles. And fruits and vegetables – perhaps the most powerful superhero of the plant – are small enough to be held between the palms of your hands. Checkout the list of 15 highly antioxidant packed fruits and veggies.
Although Apples and Artichokes nourish our bodies with antioxidants and fight the negative effects of diseases. These also protect for aging and cures diseases like cancer and type 2 diabetes.
But which fruits and vegetables are the strongest? To find this out, we searched a huge database of ORAC values (which is a measure of the Oxygen Radical Absorption Capacity of a food in a test tube) and identified the strongest foods known to humans to fight disease! And after reading this list, you will learn how to stay young, energetic forever and never feel old!
ORAC (Oxygen Radical Absorption Capacity) score, per 100 grams, 0.65 cups: 2,160
According to the National Agricultural Statistics Service, when children can twist their noses at stuff, they eat on average more than 4 pounds of Broccoli a year. And this is a good thing, because there is significant evidence that Broccoli can help prevent cancer. Researchers have mainly attributed high ORAC value and anti-cancer properties to Sulforaphane content.
The compound works at the genetic level to effectively “shut down” the cancer gene, resulting in targeted death of cancer cells and slowing the progression of the disease.
Try this Way: Mix cooked Broccoli with spicy foods such as mustard, horseradish, wasabi or paprika rocket. These foods contain the enzyme Myrosinase, which is required for the manufacture of Sulforphen.
Also Read Best High Fibre Diet tips and Benefits
Boiled Red Cabbage
ORAC score, per 100 grams, 0.7 cups: 3,145
If you eat it raw, Red cabbage has an ORAC of 2,496, which is definitely not too shabby. However, simply boiling it, a process that helps remove health-protecting nutrients from plant cells, raises the score to 3,145.
Try this way: If you are not a huge cabbage fan, but want to try to get the health benefits again, then add some bacon to the mix. Because everything tastes better with bacon! Am I right?
- To make it, simply add 1.5 pounds of cabbage to pound chopped thick bacon
- 5 tablespoons of Apple cider vinegar to a cup of water.
- Bring the mixture to a boil over medium-high heat.
- Then reduce heat to low and simmer for about 2 hours or until tender.
- In a separate bowl, add a spoonful of flour and half a cup of water together, then slowly add to the cabbage when it is almost time to take it off the heat.
- Boil the mixture until it thickens, then add ground chili and SERVE.
ORAC score, per 100 grams, 2, Medium: 3,383
While figs are best known for being included in fig newton biscuits, to make the most of its health-preserving benefits, you need to eat the fruit raw, with no sugar or flour coating.
Try this way: Enjoy fruits like candy on its own as a quick snack, mix figs in a banana, onion and avocado salad or easy mix them with Pasta, Walnuts, Goat cheese and a Garlic sauce. Mix for the night’s enjoyment.
ORAC score, per 100 grams, 12 pieces: 3,747
One cup of cherries contains about 260 milligrams of potassium (about one small banana), which helps keep blood pressure under control. Cherries also contain good amounts of the antioxidants Quercetin and Anthocyanin, which help protect against cancer and heart disease.
They also contain solid fibers that are beneficial for digestive health, reduce hunger, and then aid in weight loss.
Try This Way: No special instructions are required here. In the summer months, cherries are best enjoyed or mixed with other fruits in a bowl.
What if you like to sip your fruit? Combine the mixture with ice and mineral water to make a handful of pure refreshing drink.
ORAC score, per 100 grams, 0.6 cups of ariles: 4,479
Pomegranate seeds, also known as arteries, contain three types of antioxidant Polyphenols, including Tannins, Anthocyanins, and Algic acids, which all fight free radicals and arthritis (molecules related to heart and heart disease).
These help in preventing Stroke and respiratory diseases. A pomegranate also contains about 30 mg of vitamin C, which is important for the health of the skin and the immune system.
Try this Way: Pop ariles as a snack or sprinkle over salads, Greek yogurt or oats.
If you have leftovers, they are also a festive addition to a flute of champagne.
ORAC score, per 100 grams, 0.7 cups: 4,669
They are small, blue, cute and can only save your life! A Harvard study of 93,600 women found that consuming blueberries (and strawberries!) Could reduce your risk of heart attack by up to 34 percent!
Try This Way: Add Blueberries to your smoothie or use fruits a pinch of Lemon juice and some dried red chilies, Jalepino and Onions to make a fruit salsa.
Boiled Purple Cauliflower
ORAC score, per 100 grams, 0.8 cup: 2,210
No, this cauliflower is not covered in some crazy psychedelic shape, it must be purple – and we are big fans! These slightly sweet and nutritious vegetables not only add an unexpected, gem-colored pop of color to your plate, but triple the antioxidant capacity of their white counterparts.
Its rich color is thanks to the antioxidant Anthocyanin, which has been shown to strengthen short-term memory, overcome diabetes and heart disease, and soothe the effects of fat storage genes. It is one of our favorite high-fiber foods, which contain 4 grams of stomach-flattened nutrients per cup.
Try This Way: Cut the vegetables into pieces and fry them on a baking sheet until tender, as you would with “regular” cauliflower.
- We like to top our flowers with chopped garlic, extra virgin olive oil and fresh lemon juice before we put them in the oven.
- You can eat hot cabbage with a protein and whole grains such as quinoa, or refrigerate the vegetables before adding them to a colorful, fresh salad.
ORAC score, per 100 grams, 4, cored: 2,387
Although these small squeasy treatments may not appear regularly on your shopping list, there may be time for them to begin. A medjool date gives your body an average of 1.6 grams of energy boosting fiber and also a little Potassium, Vitamin B6, and Magnesium!
Try This Way: Take these dried fruits mixed with some almonds or walnuts for an afternoon snack that is high in protein, healthy fat and fiber.
- Or if you feel like cutting your sleeves up a little more, get in a ton of dates without baked energy.
ORAC score, per 100 grams, 3.5 cups: 2,426
This chic-heeled lettuce green, sometimes called a “galactic salad” or “red fire salad”, is full of fiber and vitamin A, a nutrient that builds and maintain healthy skin, teeth and bones.
Try This Way: Add a red leaf salad to your sandwich with some onions and pickles, or make it your favorite greens the next time you make a mason salad.
ORAC score, per 100 grams, 8 medium pieces: 4,302
Strawberries are loaded with Polyphenols, powerful natural chemicals that can help you lose weight and also prevent fat from forming! In a recent study by Texas Women’s University, researchers found that feeding three servings of berries to mice reduced fat cell formation by 73 percent!
Try This Way: Add sweet red plum to granola, oats overnight, or make a salad of Spinach, Strawberries, Grilled Chicken and Goat Cheese. They also taste amazing on their own.
Red Delicious Apple
ORAC score, per 100 grams, 1 cup, sliced: 4,275
As long as you wear the skin, red, delicious apples are one of the healthiest fruits in the world. Why do you have to wear skin? According to a Canadian study, 80 percent of apple’s antioxidants are found there. Not to mention the whole fiber is also hidden there.
In addition to the benefits of flat stomach, fiber has also been shown to clear artery walls, thus lowering cholesterol levels.
Try This Way: Top apples with one of these 36 top peanut butters to harvest a perfect blend of carbohydrates, fiber and protein!
Also read Best Calcium Diet, Uses and Benefits.
ORAC score, per 100 grams, 0.7 cups: 5,905
One cup of blackberries contains about 8 grams of fiber and about fifty percent of daily vitamin C, a nutrient that can lower cholesterol and promote heart health. But that’s not all: Nutritionist Oz Garcia loves blackberries for their vitamin K content and exceptional phytonutrient power.
“This is important for men because it has been shown to reduce the risk of prostate cancer,” he says. “This mineral is also rich in manganese, which helps support optimal testosterone production.”
Try This Way: Add the potent berry to your smoothie bowl or fruit salad and use it as a yogurt or whole grain pancake topper.
- Not in the mood to cook? Enjoy a bowl of berries with a tablespoon or two of whipped cream.
ORAC score, per 100 grams, 0.6 cup, sliced: 6,100
These are one of the best Antioxidant fruits available. Think of plums as nature’s jolly ranchers. A low-calorie, vitamin-rich candy that will help you fit into your skinny jeans. Studies suggest that prunes can help overcome metabolic syndrome a name for a group of risk factors, of which belly fat is a major determinant.
Try This Way: Enjoy the spicy fruit as a snack on the go.
Cooked Ocean Fog Artichoke
ORAC score, per 100 grams, 0.6 cup, heart: 9,416
Artichokes may look prickly and scary, but they are powerful sources of fiber (1 cup = 8 grams), potassium, and antioxidants that knock off harmful free radicals. Bottom line: If you do not already have the knowledge, it is worth learning how to cook so that you can incorporate it into your diet.
Try This Way: Once you’ve boiled the veggies in boiling water or a slow cooker’s saucepan, you can add fiber to all the omelets and sandwiches to go with meaty petals and heart mac, cheese, and pasta.
ORAC score, per 100 grams, 0.8 cup: 19,220
Kale raspberries are high on the list for healthy foods that can save your life. They contain twice the amount of antioxidants than any other product! And according to a recent report in Open Chemistry magazine, black raspberries often contain antioxidants in the form of red raspberries.
They are also a more powerful source of secondary metabolites, a type of organic compound that is beneficial to human health.
Try This Way: Eat black raspberry with honey, lemon juice, uncooked coconut and chopped almonds for a salad of sour and sweet fruits.
- They also have mixed mixed flavors in breakfast quinoa bowls.
Antioxidant is the most element required for health in terms of aging, fitness and to maintain overall health. Various fruits are available with little or high antioxidant properties. These fruits and veggies not only provides antioxidants content but also other very useful nutrients required for health.
Other some antioxidants properties fruits are Avocado, citrus fruits like Orange and Lemon, Mushroom.