A diet rich in fruit can help increase your intake of antioxidants, substances that help protect cells against the effects of oxidative stress.
5 fruits rich in antioxidants that help protect the body's health
A diet rich in fruit can help increase your intake of antioxidants, substances that help protect cells against the effects of oxidative stress. This process occurs when there is an imbalance between free radicals and the body's ability to...
Experts interviewed by Martha Stewart's website highlight, however, that there is no single food capable of guaranteeing health protection. The consumption of antioxidant fruits should be part of a balanced diet, with good sources of fiber, lean proteins and fats with anti-inflammatory action.
- Practicing physical activity, sleeping adequately and controlling stress are also important habits for maintaining health.
- If the intention is to reinforce the presence of antioxidants in the diet, five fruits deserve attention.
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This process occurs when there is an imbalance between free radicals and the body's ability to neutralize them. Over time, oxidative stress can cause damage to cells and tissues and is associated with the development of chronic diseases.
Experts interviewed by Martha Stewart's website highlight, however, that there is no single food capable of guaranteeing health protection. The consumption of antioxidant fruits should be part of a balanced diet, with good sources of fiber, lean proteins and fats with anti-inflammatory action.
Practicing physical activity, sleeping adequately and controlling stress are also important habits for maintaining health.
If the intention is to reinforce the presence of antioxidants in the diet, five fruits deserve attention.
1. Blueberries
Blueberries attract attention mainly due to the presence of anthocyanins, natural pigments with antioxidant properties.
According to nutritionist Daniela Novotny, these compounds help fight inflammatory processes in the body and can help reduce the risk of cardiovascular problems and some types of cancer.
The fruit also provides vitamin C, another powerful antioxidant. The nutrient participates in the production of collagen, assists the functioning of the immune system and helps protect cells against damage.
2. Oranges
Known for the amount of vitamin C, oranges also offer other important antioxidants, such as flavonoids and carotenoids.
According to Novotny, these compounds help reduce inflammation and contribute to the proper functioning of the body, including strengthening natural defenses.
3. Blackberries
The intense color of blackberries is related to the presence of anthocyanins. According to nutritionist Michelle Luhan, the fruit also provides flavonoids, vitamin C, resveratrol and ellagic acid, substances known for their antioxidant action.
Another benefit is the amount of fiber. This nutrient plays an important role in the health of the digestive system and the regular functioning of the intestine.
4. Grapes
Grapes are also among the fruits that offer a significant amount of antioxidant compounds. One of the best known is resveratrol.
The substance helps fight free radicals that can damage cells, proteins and DNA.
"Resveratrol can also help lower blood pressure, reduce LDL ('bad') cholesterol and protect against blood clots," highlights Luhan.
5. Pomegranate
Pomegranate ends the list with two prominent antioxidants: punicalagin and ellagic acid.
"Pomegranate is a great source of antioxidants, such as punicalagin and ellagic acid," explains Novotny.
“Both are anti-inflammatory and promote cardiovascular and skin health,” he adds.
In addition to antioxidants, the fruit provides potassium and fiber. While the former contributes to maintaining healthy blood pressure, fiber helps digestion and intestinal function.
Eating fruit for dinner can help control glucose, study finds
Research carried out with obese adults showed that fruit consumption at night is associated with a better glycemic response during sleep, contradicting the idea that this habit harms metabolic health.