6 Best Anti-Oxidant Foods-Scientifically Proven
Anti-Oxidant Foods
Anti-Oxidant is one of the best and most known natural remedy elements. That treat lots of health problem. You can consume them in many ways. They are everywhere in veggies fruits and also even in chocolate.
What is Anti-Oxidant?
Anti-oxidant is a powerful healthy substance that helps to gain human health in many ways. It likes some other healthy properties such as beta-carotene, carotenoids, and vitamin c. There are hundreds of thousands of researchers and researchers who admit that one of the most important and powerful things that help to gain a healthy life.
Benefits of Antioxidant
There are lots of health benefits of antioxidants but here I will mention only a few. By properly consuming them anyone can receive a good result.
1. Best Natural Anti-aging properties.
2. Help to prevent cancer.
3. Good detoxifier.
4. Prevent dementia
5. Prevent the risk of having a stroke.
6. Good for heart and brain
Highest antioxidant foods in the world
There is more than a hundred antioxidant food but here we will discuss the best.
Dark Chocolate
Good news for the chocolate lover. First, they ate for the love of their taste now for good health sounds interesting. According to a report, dark chocolate contains 15Mmol at every 100 gm. This is more than Raspberry and Blueberries. They contain 2.3 Mmol and 9.2 Mol (1)
A few days ago there was another report where it describes that consuming cocoa-rich food or dark chocolate daily helps to reduce heart disease by increasing the Antioxidant amount in the blood. It also helps to raise good HDL( High-density lipoproteins) and reduce Bad LDL (Low-density lipoproteins)
Note: LDL or Low-density lipoproteins create lots of health problems including inflammation and increase the rate of heart problems.
Blueberries
Blueberries are a well-known source of antioxidants. Almost all people know blueberries are a good and healthy source of antioxidants. In some places in the world, blueberries are also called the “King of all antioxidant foods” This fruit is believed to be the most powerful and good way to consume Antioxidants. They contain high amounts of flavonoids and polyphenols.
This is good in some ways. Research has shown that blueberries increase Antioxidants in the body directly. (2) But the wild Blueberries have more antioxidant properties than normal.
Strawberries
Most well-known and popular fruits all over the world. Used almost all around the world. They are quite as powerful as a healthy product. According got the FRAP (Fluorescence Recovery After Photobleaching) Analysis They contain 5.4mmol antioxidants per 100grams. (3)
Another thing do you know why their color is red. Because they have a special kind of antioxidant called anthocyanins. They have a good amount of it that why they have this brighter color and this is the same thing provided by blueberries.
And research also says that they help to prevent the growth of LDL(Low-Density Lipoprotein) and help to raise HDL(High-Density Lipoprotein)
And a good amount of anthocyanin help to reduce heart disease.
Boldo
Boldo is known around South America. It is a small tree or herb. And mostly used its leaves to make a tree but was also used as a popular spice. It has a good amount of antioxidants in it. And according to Some report Boldo Help to gain good health in many ways.
Boldo also help to treat high cholesterol problem. And it helps to thin the blood and stimulates the blood circulation in a good way. And the same time it boosts the digestive system and treats UTIs. This herb contains an alkaloid that helps to treat gallstone-related problems.
Raspberries
Raspberries are also known and as famous as strawberries and are used in almost all desserts. Best source dietary fiber and other vitamins such as Vitamin C. Antioxidants in raspberry help to prevent risks of cancer and heart disease.
Such as Clot and Strokes. Research showed that it can kill 90% of cancer cells in the stomach, colon, and breast. And research also shows that it helps to prevent the speed of spreading cancer cells. And it also helps to reduce inflammation in the body.
Kale
Almost everyone knows about it. It is a very healthy vegetable.
It contains almost 2.7mmol per 100 grams. But Russian or red kale contains twice the normal amount. It contains a good amount of anthocyanin than normal other fruits and vegetables. And they have lots of calcium. Which is good for your health.
What is the best way to consume them?
Here we talked about many foods and mainly we can consume them as salads and Juice or Smoothie(Exclude Boldo and Dark Chocolate)
But I prefer Smoothie over juice. Because when you put them in a juicer it will separate lots of nutrients and fiber.
This means you are cutting down half good things. Better drink a smoothie. And Also recommend consuming them as snacks. There are hundreds of good recipes on the internet.
foods that boost your metabolism
There are many foods and fruits which we should eat we have listed the top 10 foods to boost metabolism
Tuna
Your favorite deli sandwich has a little secret:
Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells).
Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk, light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat.
University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.
2. Carrots
Think of carrots as orange wonder wands— good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents the overproduction of cells in the skin’s outer layer. That means fewer dead cells combine with sebum and clog pores. They’re also spiked with carotenoids—
fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
3. Dried Plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”
4. Whole Grains
Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled.
Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy.
But not all bread and crackers advertised as “whole grain” are the real deal. “Read the label,” says Lynn Grieger, online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”
6. Yogurt
Various cultures claim yogurt as their creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and protect against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.
7. Avocado
Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves.
8. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood,
but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post-workout recovery snack.
9. Turmeric
Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis.
Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence
in India, the researchers suggest, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association.
One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.
10. Black Beans
People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition.
And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function.
They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
Foods that improve memory and concentration
THE AGING BRAIN
Every day we perform hundreds of tasks in a day but are unaware of the efforts involved. The two most important organs of your life, the brain, and heart, function harmoniously with other body parts to perform daily activities.
These tasks are of different forms, such as noticing colors, remembering names, or calculating.
Mental abilities change throughout life, such as brain maturation and later with the aging of brain cells and their billions of complex interconnections.
This brain, on average, weighs three pounds but holds 400 blood vessels, 100 billion neurons, and trillion glial cells.
Time is a significant factor that passes away with age. As our body ages, the available power of the brain declines, which is a natural process.
Are we destined for senescence once we are barely out of adolescence? Turn the brain structure to its activity. Brain activity impacts our memory, our ability to multitask, and more.
Is aging a disease? There are three primary mechanisms behind the effect of aging:
● Energy consumption
● Free radicals
● Damage to our DNA
All of these factors do impact our body parts, and this indeed involves the brain. The regions of the brain associated with processing episodic memory and executive functioning are more prone to aging, which may relate to the cognitive function of the brain decline.
So it is the brain’s neurochemistry that happens to change with time, affecting the primary cognitive function.
Aging affects all, and it’s essential to see how aging affects our life. Episodic and working memory tends to decline over time.
Energy and oxygen are two crucial features required by our body which we get from nutrients in food. Energy from the food helps us carry out various activities and functions along with blood circulation to the brain and heart.
For all these life purposes, energy is required and stored in various forms in your body through metabolism.
Energy stored is equally proportional to energy expenditure as well. The mechanism by which this energy is developed from food is called metabolism.
Metabolism of the digestive tract is one of the body’s essential functions for proper absorption and assimilation of the nutrient.
Just like the body has its metabolism mechanism for harmonious function, so does the brain has the metabolism power to maintain its integrity and functioning.
It is important to remember that this energy may deplete with time or with age, depending on various metabolic factors that derange the metabolism. Similarly, brain metabolism is affected, which declines over time with age.
New neurons are developed every day. The potential energy to build neurons and maintain brain integrity declines with age. For it to function well, caloric restriction and brain metabolism are essential features that need to be studied well.
To establish this aspect of brain functioning, brain glucose metabolism is one of the essential features to maintain the integrity of the brain.
The basic unit of the body is the cell. The cell is the energy powerhouse that it develops in the mitochondria to produce energy.
The body utilizes this energy for proper functioning. Similarly, let’s not forget that the brain also needs energy, and its utilization of power is equally crucial for all brain cells to function well.
This helps in maintaining brain integrity. Energy utilization is essential for these neurons to develop and function well.
Caloric restriction without malnutrition would increase the health span of the organism, which would help in increasing the potential power of the brain to think and communicate, increasing brain metabolism.
The coordination and communication of the neurons along with the neurotransmitters requires some amount of nutrients that can be converted into potential energy to increase the sharpness and the power of the brain and to deteriorate the overall aging process.
This is the function of the central nervous system, which involves the brain and the spinal cord.
In the peripheral nervous system, it dramatically helps in improving the energy metabolism, thus improving these two critical factors
● Glucose homeostasis
● Insulin sensitivity
Our body maintains a sense of equilibrium known as Homeostasis for the smooth functioning of various body systems in harmony. Our brain and heart are the two critical systems of the body that coordinate with other body systems for proper functioning and communication.
This requires glucose and energy. So maintaining glucose homeostasis is essential as far as balance is concerned. Also, when treated with such factors of equilibrium, it lowers the risk of the neurodegenerative mechanism of the brain and helps in the proper functioning of the brain.
This also improves cognitive functioning, which is the brain’s thinking power and recalling function.
It has a direct impact on memory and learning. Structural integrity and cognitive skills are essential features of the brain.
Aging declines the functions of the brain. Caloric restriction and brain metabolism is a process that helps in boosting the brain’s functioning for a more extended period improving the lifespan and the brainstorming powers in the long run as the body ages.
Calorie restriction would reduce brain aging as well as the body’s aging power by changing various modulators in the brain that help for the structural connectivity of nerves, the function of neurons, and the neurotransmitters which connect the left and the right hemispheres through the corpus callosum.
Brain anatomical structure, along with its functioning, is equally essential for efficient aging.
Many disorders are associated with neurodegenerative diseases like Parkinson’s, which slows down the pace of the brain functioning and ultimately slows down your body, or Alzheimer which causes forgetfulness or weakness of the memory. In addition to extending life span, specific diets help in brain functioning.
We cannot reverse the condition but slow down the aging process by supplying it with essential nutrients and vitamins that help balance the body. But taking care at a young age would undoubtedly help in the long run.
Cutting-edge research on the preservation of brain integrity with age-associated with the individual’s lifespan was done with the aspect of the brain metabolism as the essential feature to maintain the condition of neurons and glial cells along with proper functioning of neurotransmitters.
The pathological feature of each brain disorder differs as far as brain functioning is concerned. The neurotransmitters play an important role in maintaining Homeostasis and the brain cells, which are the neurons that help keep glucose metabolism.
Caloric restriction with brain metabolism prevents age-related neuronal damage. It can be proposed in the future to prevent age-related diseases.
Brain metabolism and structural integrity
White matter is essential to the brain’s structure that has taken a backseat. It comprises nerve fibers that help function and transport nerve transmissions properly.
It makes the nerve transmission quick, encasing each neuron to transmit information from one neuron to another, which requires energy through brain metabolism.
White matter structural connectivity in the corpus callosum is used as an index for brain structural integrity.
The Corpus callosum connecting the left and the right hemispheres of the brain is known to decrease in size with age. Maintaining this size with the matter in the brain is essential for the brain’s integrity.
As age increases, the energy supply decreases, leading to decreased neuronal activities and causing defective brain metabolism. Also, the atrophic changes can be observed in the MRI scan.
When the brain undergoes atrophic changes, specific brain metabolites are released in this brain metabolism mechanism like total choline, glutamate-glutamine complex, myoinositol, lactate, N-acetyl aspartate, phosphocreatine, total creatinine, and taurine.
The cerebral metabolic rate of glucose (CMR) helps use glucose for the proper functioning of the body. It is the cerebral oxygen consumption that provides the energy required for intense physio chemical activities.
The brain is one of the metabolically active organs in the body. The brain utilizes oxygen almost entirely for the oxidation of carbohydrates. Cerebral oxygen consumption continues unabated day and night. Even during sleep, there is a relatively small decrease in metabolic rate.
Foods that improve memory and concentration
Top power foods for the brain :
1. Eggs
2. Nuts
3. Berries
4. Avocados
5. Small fatty fish
6. Turmeric
7. Green tea
8. Pumpkin seeds
9. Broccoli
10. Whole grains
Try these top power foods to improve brain structural integrity and prevent aging for a better lifespan.