The SECRET to live to 100: These 5 Antioxidant-Rich Fruits can Help You
Age, with his stealing steps, hath clawed me in his clutch.
We all know the age-old proverb “Time and Tide wait for none”. Every minute we are growing and getting older. We all have to die one day but the quest to live longer always burns within us. To quench the quest, we have got a strong weapon- Antioxidants. They act as an antidote to damaged cells by balancing and neutralizing the harmful free radicals and thereby leading to long-lasting youth.
What are Antioxidants?
Antioxidants are those warriors who defend our cells from harmful ‘free radicals.’
What are Free Radicals?
Free radicals are those rotters that can cause oxidative stress, and multiple illnesses, including diabetes, heart disease, and cancer.
What is Oxidative Stress?
The state of imbalance between free radicals and antioxidants which may damage DNA and genetic structures in human cells (sometimes cause cell death) is called Oxidative stress.
- Chronic oxidative stress can increase the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer.
- Neurodegenerative diseases, such as Alzheimer's and Parkinson & brain injury
- Antioxidants are molecules that neutralize free radicals and unstable molecules that can harm cells.
- The other name for Antioxidants is ‘free-radical scavengers.
Sources of Antioxidants
1. Endogenous Antioxidants
The body produces its own antioxidants to keep free radicals in check.
2. Exogenous Antioxidants
Antioxidants are found in:
- Fruits, vegetables, and other plant-based, whole foods.
- Several vitamins, such as vitamins E and C
Types of Dietary Antioxidants
Antioxidants can be classified into two categories -
1. Water Soluble:
Antioxidants perform their actions in the fluid inside and outside cells
Vitamin C: This water-soluble antioxidant is an essential dietary nutrient.
Flavonoids in Citrus Fruits
Curcuminoids in turmeric
Oleocanthal in extra virgin olive oil.
2. Fat Soluble:
Vitamin E is a fat-soluble antioxidant that plays a pivotal role in protecting cell membranes. It protects cell membranes against oxidative damage.
Top 5 Anti-Oxidant Rich Fruits
Fruits are very rich in antioxidants and packed with vitamins and minerals. These include cranberries, red grapes, raspberries, strawberries, cherries, pears, guava, oranges, mango, watermelon, papaya, lemons, apple, etc.
Here are the top 3 fruits that are easily available and high in antioxidants:-
Wild Blueberries are low in calories but stuffed with nutrients and antioxidants. Blueberries are considered one of the highest antioxidant-rich fruits of all common fruits and vegetables.
Antioxidant Compounds :
- Flavonoids: a family of polyphenols antioxidants mostly responsible for the health benefits and anti-aging effects
- Anthocyanins: One group of flavonoids, in particular, has shown a direct rise in antioxidant levels body and helps in delaying the decline in brain function with aging
According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams)
- Oxygen Radical Absorbance Capacity (ORAC) of Blueberry is relatively high, according to USDA Research.
- USDA tested over 100 foods from all categories and Blueberry ranked in the top 2.
Honey is one of the biggest sources of Anti-oxidant that helps in combating cell damage caused by free radicals agents, reducing the risk of heart disease, cancer, immune-system decline, and different inflammatory processes. So if we consume both blueberry and honey at a time, It will act as a double booster to our immunity system.
With Blueberry Honey Water, Bee’s Water is giving you the perfect blend of blueberry and honey, a combination that will leave your taste buds bursting with flavor. Bee’s Water utilizes USDA Grade A 100% natural honey only and contains no refined white sugar, no high fructose corn syrup, or artificial sweeteners. So It is purely Organic.
If blueberry is crowned as a ‘king of antioxidants, the Oranges must be called ‘the superstar of anti-oxidants.
- Flavonoids: Orange contains a range of flavonoid antioxidants like hesperetin and naringenin predominantly as glycosides. Flavonoid antioxidants in oranges provide anti-inflammatory, antiviral, and antimicrobial benefits and also defend against oxidative stress.
- Carotenoids: Xanthophylls, cryptoxanthins, carotenes
- Vitamin C: Acts as an aging-fighting antioxidant, and assists in DNA repair and serotonin production. The serotonin helps to promote happiness and sleep and protect mental health.
Bee’s Water orange honey water is mild and combines pure orange extract to provide a great thirst-quenching experience. Each bottle of Bee's Water contains honey, natural flavors, citric acid, ascorbic acid (Vitamin C), phosphoric acid, beta carotene as color, malic acid, vegetable juice for color, and vitamin palmitate (Vitamin A), d-alpha-tocopherol acetate (Vitamin E).
This citrus fruit has benign effects on cancer, cardiovascular disease, and inflammation. Lemon is regarded as a key source of antioxidants among fruits.
- Hesperidin: This antioxidant braces blood vessels and prevent atherosclerosis — the build-up of fatty deposits (plaque) narrowing the arteries
- Diosmin: An antioxidant used in the circulatory system, improves muscle tone and reduces chronic inflammation in blood vessels
- Eriocitrin: This antioxidant is found in lemon peel and juice
- D-limonene: It is the main component of lemon oils and is responsible for lemons’ aroma. It can relieve heartburn and stomach reflux.
Bee’s Water lemon honey provides the benefits of both honey & lemon water and imparts a unique taste you will come to enjoy. The combination of bee’s water consists of the immune-boosting properties of honey and antioxidant vitamins A, C, and E to support your well-being.
Good things come in small packages. That’s especially true when it comes to pecans. These amazing nuts are filled with vitamins, minerals, and ANTIOXIDANTS.
You also get healthy fats, fiber, and protein from them. Honestly, what’s not to love? Eating a handful of pecans would provide you with under 200 calories. Definitely a nutritious snack if you’re on a diet. Just remember to be mindful of your portion size. You can definitely eat them on their own. But they taste even more delicious when tossed into a fruit salad.
If it already has blueberries, think about all the extra antioxidants you’re getting. You can also roast them in an oven at 400 degrees Fahrenheit for 10 minutes. This will revive their natural caramel flavor even more. You can make a scrumptious breakfast using pecans.
Add them to a parfait dish layered with full-fat Greek yogurt. Top it up with blueberries and chopped roasted pecans. Or you can make a healthy trail mix using roasted pecans. Mix pecans, flaxseeds, sunflower seeds, and roasted sesame seeds together in a bag. Carry them with you and eat them whenever you want. Your own on-the-go snack!
Strawberries are extremely popular. And now there are even more reasons for you to fill your cart with this gorgeous, nutritious fruit the next time you go grocery shopping. They are rich in antioxidants, vitamins, and minerals.
Antioxidants found in strawberries reduce bad cholesterol in your blood. They help prevent heart disease. The best way to eat strawberries is to eat them fresh without slicing them. Strawberries are loaded with vitamin C. And vitamin C is sensitive.
You can make delightful drinks with fresh or frozen strawberries. Blend strawberries, pineapple, and watermelon together. Add a few drops of lime juice. Top it up with a few mint leaves. I personally prefer adding just a pinch of black salt for an extra kick. You can also add strawberries to your yogurt and oatmeal. Strawberry and blueberry yogurt smoothie is one lip-smacking healthy dessert!