N kinds of antioxidant foods that are healthier the more you eat them, common and delicious

"Antioxidant" has always been a hot topic. In order to become more beautiful and fight cancer, people have tried all kinds of methods, and many people even spend huge amounts of money to buy various bottles and jars of antioxidants.

However, the antioxidant supplements in these bottles do not necessarily promote health when consumed. They may even have the opposite effect and be harmful to health. For example, high doses of beta-carotene may increase the risk of lung cancer in smokers; high doses of vitamin E may increase the risk of prostate cancer and a type of stroke caused by cerebral hemorrhage. [1]

Therefore, if you want to supplement antioxidants, it is more reliable to eat and drink! If you want to stay young and healthy, it is recommended to eat more of the N kinds of foods mentioned in this article, which are common and delicious!

tomato

When it comes to tomatoes, many people may think that tomatoes have a sweet and sour taste and must be high in vitamin C, so they have excellent antioxidant capabilities. This may disappoint everyone.

First, it is unreliable to judge the vitamin C content by its sweet or sour taste. Second, the vitamin C content of tomatoes is not high, only 14 mg/100 g, which is only 22%, 24%, and 25% of that of Chinese cabbage, green pepper, and broccoli, respectively. [2]

However, lycopene contained in tomatoes is the main source of dietary lycopene. Lycopene is a type of carotenoid that can improve the body's immunity by protecting important cellular biomolecules, including lipids, proteins, and DNA, inhibiting cancer cell proliferation, and reducing DNA damage. It is also beneficial for preventing cancers, such as prostate cancer, breast cancer, and pancreatic cancer, and can also prevent cardiovascular diseases, and has the effects of improving immunity and anti-aging. [3]

However, the absorption rate of lycopene by the human body is easily affected by many factors. In order to absorb it better, lycopene must be released from the food matrix. Daily cooking, heating and mechanical action (such as crushing and chewing) can destroy the cell wall to release lycopene. Because it is a fat-soluble nutrient, it is best to eat it with foods containing fat, which is more conducive to the body's absorption and utilization.

In addition, studies have shown that the utilization rate of lycopene in processed tomato products is higher than that in fresh tomatoes, so in terms of absorption rate, tomato sauce> tomato juice> tomato. It should be noted that when choosing tomato sauce and tomato juice, it is best to choose 100% tomato sauce/juice with clean ingredients and no sugar.

Leek, pumpkin, carrot, sweet potato

These foods are rich in beta-carotene, which can not only be converted into vitamin A in the body, which is good for the health of eyes and skin, but also has antioxidant properties, can regulate the body's immunity and prevent cancer. However, it is also a fat-soluble nutrient, so it is best to eat it with foods rich in fat.

Purple sweet potato, blueberry, purple cabbage, mulberry

Purple sweet potatoes, blueberries, and purple cabbage are all rich in anthocyanins, which are flavonoid compounds that have antioxidant and free radical scavenging effects. Studies have shown that anthocyanins have a stronger ability to scavenge free radicals than the well-known vitamins C and E, which helps prevent cancer and cardiovascular diseases. [4]

Grapes and raisins

Grapes contain polyphenols, including various phenolic acids, flavonoids, and anthocyanins, especially in raisins. The antioxidant content and activity of black raisins are higher than those of reddish-brown and yellow-green raisins, and that of seeded raisins is higher than that of seedless raisins. [5]

However, raisins are not low in calories. A small handful of about 30 grams (about 32 normal-sized raisins) for girls has a high calorie content of 103 kcal, which is almost equivalent to half a bowl of steamed rice. If you don't want to gain weight, you must control the amount when eating.

Mackerel, salmon

Mackerel and salmon are both rich in DHA, an unsaturated fatty acid that is essential for the development of the brain and vision. It can also prevent cardiovascular and cerebrovascular diseases and has anti-inflammatory and antioxidant properties. [6] Eating just 50 grams of mackerel or salmon is enough to meet the average person’s daily DHA needs.

In addition, salmon also contains astaxanthin, which has antioxidant properties and strong DPPH free radical scavenging ability. It is also helpful in improving cognitive function. It is also recognized as the only carotenoid that can penetrate the blood-brain barrier and can effectively reduce the damage of ultraviolet rays to the retina and skin of the eyes. [7]

In addition to salmon, Antarctic krill, swimming crabs, Arctic sweet shrimp, and Chinese prawns all contain astaxanthin, with Antarctic krill containing the highest content. [7]

Soy products

Soy products contain soy isoflavones, which are secondary metabolites formed during the growth of leguminous plants such as soybeans. They are also called phytoestrogens and are one of the biologically active ingredients in soy products. They have antioxidant effects, improve and prevent osteoporosis, protect cardiovascular health, and prevent Alzheimer's disease.

A study has tested the content of soy isoflavones in the soy products we often eat. The results found that the processing technology of soybeans will directly affect the content of soy isoflavones in the final food. The content of soy isoflavones will decrease to varying degrees after soybean processing. [8]

In the comparison of soy isoflavone content among different beans, soybeans have a higher content than other beans, at about 97 mg/100 g; in the comparison of soy isoflavone content among different soy products, the following are yuba> dried tofu> tofu skin> tofu> bean paste> soy milk> soy milk> fermented tofu> spicy noodles> soy sauce. [8]

In addition, bean sprouts made from soybeans also contain soy isoflavones, but the content is not much, only 14.2 mg/100 g, which is between soy milk and soy milk.

Therefore, if you want to supplement soy isoflavones more effectively, in addition to eating soybeans, it is also recommended to eat bean curd sticks, dried tofu, bean skin, and tofu.

Spices

Natural spices are extracted from food and have a certain aroma and spicy smell. The role of spices is not only to provide flavor and remove fishy smell, but also to have antiseptic and strong antioxidant effects. The main antioxidant components are polyphenols and their derivatives. [9]

The antioxidant properties of cloves, ginger, cinnamon, fennel, pepper, chili, cinnamon, bay leaves, etc. that we use daily are good. Adding more spices when cooking can not only enhance the flavor and reduce the amount of salt, but also reduce the loss of nutrients during the cooking process.

Summarize:

These antioxidant foods are common and delicious in life. Compared with bottles of antioxidant supplements, they are more economical and can fill your stomach. In addition, the multiple ingredients contained in the food can also play a synergistic role, and the antioxidant effect is better.

References:

[1]

[2]. Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[3] Peng Shanli, Huang Weining, Zhang Genyi. Research progress on bioavailability of lycopene[J]. Food Science, 2010, 31(07): 329-332.

[4] Zhong Lanlan, Tu Di, Yang Ya, et al. Research progress on the physiological functions of anthocyanins and their application prospects[J]. Progress in Biotechnology, 2013, (5): 346-352. DOI: 10.3969/j.issn.2095-2341.2013.05.07.

[5] Zhang Lijuan. Research on the antioxidant properties and anti-browning technology of raisins[D]. Northwest Agriculture and Forestry University, 2013.

[6] Yang Xianqing, Lü Junwei, Lin Wanling, Li Laihao, Li Xiaoyan. Research progress on functional properties and antioxidant activity of DHA[J]. Food Industry Science and Technology, 2014, 35(02): 390-394. DOI: 10.13386/j.issn1002-0306.2014.02.069.

[7] Zhang Kaiqi, Yu Ze, Liu Xiaoqian, Liu Tongtong, Wang Linya, Zang Boxu. A brief discussion on the physiological functions and application research of astaxanthin[J]. Modern Food, 2021(17):43-46. DOI:10.16736/j.cnki.cn41-1434/ts.2021.17.012.

[8] Liu Liting, Shi Fei, Liu Ye, Chen Shanshan. Analysis of types and contents of soy isoflavones in different soy products[J]. Food Safety Guide, 2022(19):100-102.DOI:10.16043/j.cnki.cfs.2022.19.050.

[9] Wang Pengxiang. Research status of antibacterial and antioxidant activities of edible spices[J]. Modern Food, 2018(01):21-23.DOI:10.16736/j.cnki.cn41-1434/ts.2018.01.007.

Author: Xue Qingxin, member of Chinese Nutrition Society, registered dietitian, health manager, public nutritionist

Reviewer: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

The pictures are from the copyright gallery. Use without permission may involve copyright risks. The article is produced by Science Popularization China - Creation and Cultivation Program. Please indicate the source when reprinting.