Antioxidants are substances that help the body to delay or prevent the action of free radicals in cells, preventing permanent damage that can, over time, lead to the development of diseases such as cancer, cataracts, heart problems, diabetes and even Alzheimer's or Parkinson's.
Normally, antioxidants are produced by the human body in small quantities and, therefore, it is necessary to eat foods rich in antioxidants, such as fruits and vegetables, to prevent premature aging and protect cells and DNA against changes. See which 6 antioxidants are indispensable.
List of foods with the most antioxidants
Foods with the most antioxidants are generally rich in vitamin C, vitamin E, selenium and carotenoids and, therefore, mainly include fruits and vegetables.
The ORAC table is a good tool to assess the amount of natural antioxidants per 100 grams of food:
| Fruit | ORAC value | Vegetables | ORAC value |
| Goji berry | 25, 000 | Cabbage | 1, 770 |
| Acai | 18 500 | Raw spinach | 1, 260 |
| Prune | 5 770 | Brussels sprouts | 980 |
| Pass grape | 2 830 | Alfalfa | 930 |
| Blueberries | 2, 400 | Cooked spinach | 909 |
| Blackberries | 2 036 | Broccoli | 890 |
| Cranberry | 1, 750 | Beet | 841 |
| Strawberry | 1 540 | Red pepper | 713 |
| Pomegranate | 1 245 | Onion | 450 |
| Raspberry | 1 220 | Corn | 400 |
To ensure an adequate intake of antioxidants it is recommended to eat between 3000 to 5000 Oracs per day, taking care not to eat more than 5 servings of fruit, for example. Thus, it is advisable to consult a nutritionist to adapt the amount and type of fruits and vegetables to individual needs.
See other foods at: Foods rich in antioxidants.
In addition to eating these foods, it is also advisable to avoid some activities such as smoking, going to places with a lot of pollution or being in the sun for a long time without sunscreen, as it increases the concentration of free radicals in the body.
Antioxidants in capsules
Antioxidants in capsules are widely used to supplement food and improve the appearance of the skin, preventing the appearance of wrinkles, sagging and dark spots.
Typically, the capsules are rich in vitamin C, vitamin E, lycopene and omega 3 and can be purchased without a prescription at conventional pharmacies. However, it is always recommended to consult a dermatologist before using this type of products. An example of antioxidant in capsules is goji berry. Learn more at: Goji berry capsules.
