It is universally known that antioxidants are good for health. But, there are only a few who know what exactly they do and what are their richest sources. Well! Antioxidants protect your heart, checks high blood pressure and reduces the effects of aging. That apart, they also boost up your immunity levels, prevent inflammation and are important for your overall well being. All the nutrients like selenium, beta-carotene, lutein, lycopene and vitamin C are the richest sources but hundreds of antioxidants can be obtained from the food we eat. Given here are the top anti-oxidant rich food.

Beans:

Small red beans, kidney beans (rajma) and French beans all are the richest sources of antioxidants, soluble fibers and proteins. Consider eating beans in place of meat, you will get equal amount of proteins and a lot of antioxidants.

Berries:

All berries without exception are the richest sources of antioxidants. You can consider eating a handful of strawberries, blackberries, raspberries, cranberries or blueberries every morning or mix them with your porridge and salads. Do not eat high calorie desserts and consider eating smoothies made from berries.

Fruits:

All fruits are rich in antioxidants. But, some are more than the others. Plums, raisins, oranges, cherries, apples and apricots and red grapes. Eat them in 3-4 servings per day

All Cruciferous Vegetables:

Cabbage, broccoli, kale, turnip and Brussel are the richest sources. They are rich in antioxidants, minerals and vitamins. They also contain valuable fibers and fight cancer. All the bright colored vegetables (purple, red or orange) are the richest source. Tomatoes, red pepper, brinjal, Beetroot, lemons should be taken more.

Herbs and Spices:

There are a number of seasonings that can be a great source of antioxidants. Ginger, garlic, cinnamon, cumin, turmeric, parsley and rosemary are the top sources of antioxidants. Include them in your everyday meal. Consider eating them in small amounts.

Dark Chocolate, Green Tea and Red Wine:

Green tea has a powerful antioxidant called polyphenol. Scientists believe that these polyphenols protect your heart against damage. They also boost the production of antioxidant enzymes. Like red grapes, red wine contains a powerful antioxidant called reserveratol. It protects you from heart diseases and cancer. Dark chocolate contains: Procyanidin which is also a powerful antioxidants.

Olive Oil:

Olive oil, wheat germ oil, coconut oil and olive oil contain antioxidants and they help absorb the fat soluble vitamins. You can use them for cooking purposes or in salad dressings.

Other rich sources of antioxidants and fibers are oats, almonds and walnuts etc.