Foods that are rich in antioxidants.

Kinza Iftikhar

7 min readApr 14, 2021

(from each food group)

Food Groups

· Dairy, also called milk products

· Fruits, Fruits contain carbohydrates, mostly in the form of sugar as well as important vitamins and minerals.

· Grains, beans and legumes, sometimes categorized as cereals, is often the largest category in nutrition guides.

· Meat, sometimes labelled protein

· Confections also called sugary foods and sometimes categorized with fats and oils,

· Vegetables

· Water

Foods rich in antioxidants

Antioxidants are compounds that may help delay or even prevent cell damage in the body. When a person consumes them in large amounts, antioxidants may help defend the body against oxidative stress from potentially harmful free radicals, which are unstable atoms. Following is the list of foods that are rich in antioxidants from each food group.

· Dairy Products

It is reported that a high total antioxidant activity was found for partially skimmed milk in contrast to whole milk both for UHT and pasteurized. As a consequence of the skimming process, partially skimmed milk was deprived of diverse lipophilic antioxidants, milk soluble fraction, however, contained other powerful antioxidant compounds

· Fruits & Vegetables

Red cabbage contains many nutrients, including vitamins A, C, and K plus several antioxidants. Red cabbage, like strawberries and red kale, contains anthocyanins. In addition to giving the vegetable its red colour, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.

Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet (UV) rays and other harmful light waves.

Strawberries are rich in antioxidants, vitamins, and minerals. Strawberries owe their red colour to anthocyanins, which have antioxidant powers. Research showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol. By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease.

Purple and red grape varieties contain vitamin C, selenium, and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer.

Several orange vegetables contain vitamin A and other nutrients. These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include sweet potatoes & carrots.

· Grains

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants. Based on an analysis, pecans contain up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams) Also, pecans can help raise antioxidant levels in the blood.

· Confections

Good quality dark chocolate has high levels of nutrients and antioxidants. Researchers have linked dark chocolate to a range of potential health benefits, including lower risk of heart disease, reduced inflammation, less chance of high blood pressure & promotion of good cholesterol 10 studies showed that dark chocolate helps reduce both upper and lower blood pressure measurements.

· Water

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage.

Which diseases can be prevented using choline & inositol and How?

Inositol is a substance found naturally in cantaloupe, citrus fruit, and many fibre-rich foods (such as beans, brown rice, corn, sesame seeds, and wheat bran). It is also sold in supplement form and used as a complementary therapy to treat a wide range of medical conditions, including metabolic and mood disorders. It is often referred to as vitamin B8, but it is not a vitamin. It’s a type of sugar that influences the insulin response and several hormones associated with mood and cognition. Inositol also has antioxidant properties that fight the damaging effects of free radicals in the brain, circulatory system, and other body tissues. Whereas, Choline is also an essential nutrient. It is required for normal bodily function and human health. Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. However, it is often grouped with the vitamin B complex due to its similarities. This nutrient affects several vital bodily functions. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism. Therefore, adequate amounts are needed for optimal health Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance.

There may be treatment benefits of choline that have not yet been proven through research. Choline is claimed to help treat these conditions:

· Tardive dyskinesia

· Huntington chorea

· Tourette syndrome

· Friedreich ataxia

· Presenile dementia

· Fatty liver and cirrhosis

Choline supplements may help treat neurological issues due to the cholinergic system. But studies show that these supplements don’t affect brain metabolism. Choline supplements are said to reduce cholesterol, control mood swings, and protect the liver from damage due to alcohol. They also may lower blood pressure, boost memory, and treat Alzheimer’s disease. Choline may also enhance athletic performance. But are not appropriate for some patients with bipolar as it can cause depression in some patients. Athletes use it for bodybuilding and delaying fatigue in endurance sports. Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas.

Alternative health providers recommend inositol supplements for a wide range of health conditions, including:

· Anxiety

· Depression

· Diabetes

· High cholesterol

· Metabolic syndrome

· Panic disorder

· Polycystic ovary syndrome (PCOS)

Also, inositol is believed by some to slow the progression of Alzheimer’s disease and prevent certain cancers. According to the latest research, inositol may be beneficial for some disorders, including mental health issues, PCOS, and metabolic disorders.

Mood and Anxiety Disorders

Inositol is believed to improve depression, anxiety, and other mental disorders by stimulating the production of the “feel-good” hormones serotonin and dopamine. The hypothesis is largely supported by research in which myo-inositol concentrations in blood is suggested a reliable marker for clinical depression. The benefits have mostly been seen in people with panic disorder (PD) in whom depression is common. In addition to panic disorder, inositol may be useful in treating obsessive-compulsive disorder (OCD), attention deficit-hyperactivity disorder (ADHD), and post-traumatic stress disorder (PTSD) given its effect on serotonin and dopamine levels.

Metabolic Disorders

There is evidence to suggest inositol can correct may metabolic disorders that contribute to the development of high blood pressure, diabetes, and metabolic syndrome.

According to a study, people with type 2 diabetes given inositol daily along with their anti-diabetes drugs had a significant drop in their fasting blood glucose after three months. Another small study published in the journal Menopause suggested that inositol may aid in the treatment of metabolic syndrome in postmenopausal women. According to the research, women assigned to six months of myo-inositol supplements experienced significantly greater improvements in blood pressure and cholesterol levels than women provided a placebo.

When treated with myo-inositol, women with metabolic syndrome experienced an 11 per cent drop in diastolic blood pressure, a 20 per cent drop in triglycerides, and a 22 per cent increase in “good” high-density lipoprotein (HDL) cholesterol. All of these values translate to an improvement of metabolic syndrome as well as a decreased risk of cardiovascular disease.

Polycystic Ovary Syndrome (PCOS)

One of the roles of inositol in the body is the development of follicles. Studies have shown that myo-inositol supplementation, where there is depletion, can promote the healthy maturation of follicles. This is of interest to women with PCOS because of evidence showing decreased levels of circulating myo-inositol and increased levels of myo-inositol excreted in the urine, lending an overall deficiency of inositol available for use by the body.

Because inositol is widely available in the foods eaten through a balanced diet-the issue of an inositol deficiency lies in the individual’s inability to absorb the nutrient or perhaps convert it from foods. Aside from this, coffee appears to have the ability to wipe out inositol from the body.

D-chiro-inositol may help manage PCOS, according to a small study published in Endocrine Practice. For this study, 20 women with PCOS were given either a placebo or 6 grams of D-chiro-inositol once daily for six to eight weeks. The results revealed that D-chiro-inositol helped treat several abnormalities associated with PCOS, including high blood pressure and elevated levels of blood fats. Also, elevated testosterone levels (consistent with PCOS-related hormone imbalances) decreased by 73 per cent compared to 0 per cent for those given a placebo. Normalization of hormonal balances translates to an improvement of PCOS symptoms.

Other Benefits

Inositol has also been found to reduce psoriasis symptoms in people taking lithium, a drug commonly prescribed to treat bipolar disorder, depression, schizophrenia, and eating disorders. Depending on the usage, lithium-induced psoriasis can affect anywhere from 3 per cent to 45 per cent of users.

Possible Side Effects

The metabolic effects of inositol may not be appropriate for everyone. Even in people with diabetes, the prolonged use or overuse of inositol may lead to hypoglycemia (low blood sugar). Choline whereas is not suitable for some patients with bipolar disorder as it can cause depression in some patients by changing brain chemistry.

There is also some concern that high doses of inositol hexaphosphate may reduce the body’s ability to absorb zinc, calcium, iron, and other essential minerals, triggering a nutritional deficiency even if you’re eating a balanced diet. As a dietary supplement, inositol products are not tested for safety, and its effect on pregnant women, nursing mothers, and children has not been established. As such, it is best to speak with your doctor before trying this or any other natural remedy.