What are antioxidants?

Antioxidants are the substance that fight with the free radicals to protect our body.

They are:

Vitamin E

Vitamin C

Beta- carotene

Phytochemicals

Elements like selenium, zinc, cooper, iron

Dietary sources of Antioxidants

Whole grain: It is concentrated sources of vitamin E & selenium. Ragi has highest amount of antioxidant activity.

They also contain copper zinc and manganese which play important role in antioxidant activity.

Pulses: pulses like red gram (203ng/g) and Bengal gram(180ng/g) are rich source of selenium.

Black gram dam has the highest total antioxidant followed by green gram & red gram

Nut & oilseeds: walnut have highest antioxidant activity. 

Whey protein: It have been shown to improve body nutritional status in stressed individuals.

It is obtained from milk or whey.

Fruit and vegetables: 

Vitamin C-  Orange, lemon, sweet lime, gooseberry,  pulses.

Beta-carotene : Green leafy vegetables, ripe yellow fruits, vegetables like  papaya , musk melon, mango,pumpkin,carrots.

Carotenoid- tomatoes, watermelon, spinach, carrot, curry leaves, lettuce.

Spices: Cloves have the highest antioxidant activity and poppy seeds have the least.

The selenium content of coriander seeds and mustard contribute to antioxidant activity.

Herbs: Basil , dill, fennel have high antioxidant property.

Coffee: caffeine present in coffee has many antioxidants reduce the risk of liver, pancreatic &  coloerectal cancer.

Tea: Green tea has the highest antioxidant activity .black tea contain polyphenols which are very powerful.

Red wine: Resveratrol, a natural substance in red wine may delay the aging process.