Cheap sources of antioxidants to include in your grocery list

MANILA, Philippines – During our daily activities, our bodies generate substances called free radicals that attack healthy cells. Antioxidants are your best ally in destroying cell-damaging free radicals.

For years, science has proven that eating lots of vegetables and fruits is healthy and lowers risks from certain diseases such as cardiovascular diseases and cancer. It is a good thing that those colorful fruits and leafy vegetables are accessible and available in almost any market.

To aid your body in defending itself from the severity of free radicals, Mother Nature offers many different sources of antioxidants, and here are some of them:

Spinach
Spinach is packed with lutein, which prevents muscle degeneration. It is also a rich source of plant-based Omega-3 and folate, which help reduce the risk of heart disease, stroke and osteoporosis.

Tomato
Tomatoes are packed with more of the antioxidant lycopene. Studies show that a diet rich in lycopene can help eliminate skin-aging free radicals caused by ultraviolet rays.

Eggs
Eggs are a common source of protein, but did you know that eggs are also great sources of antioxidants? Scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University found that egg yolks also contain lutein. More so, lutein in eggs is absorbed faster than lutein in spinach because of the existing fat on the yolk that makes the process of absorption more efficient.

Yogurt
If you are a fan of easy-to-eat meal, then have a cup of yogurt instead. Just 1 cup of low-fat plain yogurt provides at least 25% of the daily value for riboflavin—the same that's in 1 cup of boiled spinach.

Nuts
Nuts offer a good dose of “healthy” fats along with smaller amount of protein and carbohydrate. Most nuts also contain phytochemicals such as resveratrol and plant sterols, which help lower cholesterol.

Eggplants
Eggplants contain important phytonutrients, many which have antioxidant activity. It is also considered as brain food as it contains nasunin, a powerful antioxidant and free radical scavenger that prevents cell membranes from damage.

Carrots
According to studies, carrots not only contain beta-carotene that prevents macular degeneration, but it also contains falcarinol which reduces the risk of lung cancer, breast cancer and colon cancer.

Garlic
Last but not the least, a cooking staple in all Filipino dishes, the garlic. One clove of garlic contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium. A study of ACS’ Journal of Agricultural and Food Chemistry found that garlic sprouted for five days had higher antioxidant activity than fresher, younger bulbs, and it had different metabolites. Extracts from this garlic even protected cells in a laboratory dish from certain types of damages.