Add a splash of color to your table with these antioxidant-rich foods
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These foods prevent cellular aging and may lower the risk of cancer and degenerative diseases
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When the body’s cells are exposed to oxygen for too long, oxidation occurs. As oxidation progresses, cells age more quickly, increasing the risk of cancer and various degenerative diseases. Antioxidants are substances that help prevent this process.
In essence, antioxidants play a key role in slowing cellular aging. Foods high in antioxidants help eliminate free radicals — often referred to as harmful oxygen species — thereby aiding in the prevention of aging and disease.
Kale is one of the most representative antioxidant-rich foods. It provides beta-carotene and vitamins E and C, all of which are antioxidants. Adding kale to salads or smoothies is an easy way to meet your daily intake.
However, kale is not the only way to obtain antioxidants. Many other foods are also rich in these beneficial compounds.
Tomatoes
Antioxidants are chemical compounds that help neutralize or remove harmful free radicals and come in various forms. Tomatoes are rich in lycopene, a type of antioxidant also known as a carotenoid. You can get sufficient amounts by eating raw tomatoes. Cooking them into sauces or preparing them with a small amount of oil can increase absorption.
Garlic
Raw garlic has strong antioxidant properties. Allicin, the key antioxidant compound in garlic, becomes active a few minutes after the garlic is crushed or chopped. For this reason, it’s best to let minced garlic sit briefly before adding it to dishes. Avoid excessive intake, as too much garlic may cause stomach irritation and strong body odor.
Dark chocolate
Dark chocolate with a high cocoa content provides antioxidants. It’s best to avoid milk or white chocolate, which are higher in fat and sugar.
Even dark chocolate can be high in calories, so moderation is important. For a lower-sugar option, you can sprinkle unsweetened cocoa powder over oatmeal or add it to smoothies.
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Berries
Blueberries, cranberries, strawberries, blackberries and raspberries are excellent sources of antioxidants. They are low in calories and high in fiber. One cup of fresh or frozen berries per day is sufficient.
Black coffee
The antioxidants in coffee can help protect cells from damage. It’s best to drink coffee without added cream or sugar. To avoid excessive caffeine intake, limit consumption to about 24 ounces (3 cups) per day.
Walnuts
Compared to other nuts, walnuts contain the highest levels of polyphenols, a type of antioxidant. Eating about seven walnuts is enough to gain health benefits. It’s best to eat them raw, as roasting may interfere with the activity of antioxidants.
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Red bell peppers
All types of bell peppers are good sources of antioxidants, but red bell peppers stand out in particular. They are rich in carotenoids, which can help prevent certain types of cancer. They are also high in vitamins A and C, supporting skin health and strengthening the immune system.
Sweet potatoes
The orange color of sweet potatoes comes from beta-carotene, an antioxidant that helps prevent disease. However, since sweet potatoes are high in carbohydrates, they can raise blood sugar levels quickly, so they should be eaten in moderation. It’s best to eat them with the skin.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.