For the review, the researchers looked at the findings of 13 existing studies that followed the health patterns of 530,469 women and 244,483 men over 20 years. The researchers found that individuals who consumed the most amounts of fruits and vegetables had a reduced risk of renal cell cancer by 32 percent compared to those who consumed the least amounts of these antioxidant-rich foods.
Fruits and vegetables, especially organic ones, contain high amounts of antioxidants. Antioxidants prevent the effects of oxidation on the cells, which can cause serious damage to cells. This damage can lead to diseases, such as kidney cancer.
Antioxidants also help reduce inflammation that could also result in diseases, such as heart disease, diabetes, and cancer. Studies have also found that the antioxidants contained in spinach, blueberries, and strawberries combined protect the nervous system from neurological problems, such as autism, dementia, and other mental disorders. Fruits and vegetables are also rich in fiber, which boosts their health benefits.
While all fruits and vegetables contain antioxidants, there are certain types of fruits and vegetables that are more beneficial than others. These include apples, bananas, broccoli, and Brussels sprouts. The carotenoids in these foods significantly prevent oxidative damage to the DNA, which suppresses malignant transformation and tumor growth and enhances cell to cell communication. These benefits protect the cells against cancer. (Related: Why you absolutely need this precious substance and how to work it into your daily routine: Antioxidants.)
10 antioxidant-rich foods to eat
You can start increasing your daily antioxidant intake by adding fruits, vegetables, and nuts to your diet. Here are the 10 best antioxidant-rich foods per 100 grams that you need to add to your diet:
- Blackberries: Blackberries are particularly rich in the antioxidants polyphenols and vitamin C. Blackberries have been associated with a slower decline of cognitive and motor skills with aging.
- Pecans: Eating a handful of pecans can improve your health significantly. These nuts can help lower your cholesterol. They are also rich in manganese, which is known for its age-defying antioxidant properties that help keep the skin firm. Pecans also contribute to prostate health because of its beta-sitosterol content.
- Cranberries: Consuming cranberries can help reduce inflammation, increase high-density lipoprotein (HDL) cholesterol, and strengthen the immune system. Cranberries are also rich in the unique form of antioxidant called proanthocyanidins (PAC), which prevent E. coli and other bacteria from sticking to the bladder walls, preventing the development of urinary tract infections (UTIs).
- Walnuts: Eating walnuts can give you protein, manganese, fiber, and heart-healthy unsaturated fats.
- Strawberries: Strawberries are rich in vitamin C and other skin-friendly antioxidants that help heal the skin from the damage caused by UV rays and pollution. Eating strawberries can also keep the heart healthy due to the fruit's folate content.
- Artichoke hearts: Artichokes, which contain the highest amounts of antioxidants out of all vegetables, can boost energy and enhance heart and liver health.
- Blueberries: Blueberries are especially rich in anthocyanins, which help prevent the growth of cancer cells. The vitamins C and K, and manganese found in blueberries also prevent heart disease and age-related memory loss.
- Dark chocolate: Most of the benefits of dark chocolate come from its antioxidant called flavonols, which help lower blood pressure and lower diabetes risk.
- Cherries: Cherries, like blueberries, are rich in anthocyanins that reduce inflammation and lower cholesterol.
- Raspberries: Like other berries, raspberries help fight inflammation. Raspberries are particularly rich in ellagitannins which help fight cancer.
Read more news stories and studies on antioxidant's health benefits by going to Antioxidants.news.
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