15 Powerful Antioxidant Rich Food in India

15 Powerful Antioxidant Rich Food in India

Want to take your immunity to a whole new level and also delay the signs of ageing? Say hello to antioxidants!

Also Read : Vegetables That Will Help Boost Your Immunity

With all it's staggering health benefits, the lust for antioxidant-rich food these days is surreal! 

India is known not only for its diverse culture but for its seraphic tasty food. Indian diet is especially rich in antioxidants and caters to all portions of a well-balanced diet. 

So, why wait! Let's dive right into the rich taste of pure harvest country food - rich in antioxidants (of course).

Also Read : All You Need to Know About Nutrition for Kids

Let's have look at Antioxidant Rich Food in India

1. Organic Desi Cow Ghee 

How can we talk about antioxidant-rich food sources, and not mention Organic desi cow ghee? It's the first to be incorporated into the list.

Ghee is proposed as a fatty ingredient that originates from the milk.

Desi Ghee (particularly Cow Ghee) provides a ton of practical usefulness. The nutritional content in ghee enhances mental and biological health. It maintains high therapeutic importance and is a very helpful medication in Ayurveda.

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Ghee is part of 'sattvic bhojan' (healthy diet) since ancient times to eradicate diseases from the body. The utilisation of ghee during festivals or puja occasions in India is mandatory. 

We have rounded up a list of the staggering benefits of cow ghee for your convenience: 

  • Eases digestion of food by increasing metabolism.
  • Increases bone stability and strength in adults and babies. 
  • Benefits heart patients by reducing the calcium concentration in the arteries preventing calcification.
  • Helps improve the brain's functioning, concentration ability, and provides additional energy improvement in babies.
  • Has anti-ageing effect.
  • Fights diabetes and obesity. 

2. Microgreens

Microgreens are the vegetable greens harvested right after the vegetable leaves have grown. In India, they are mostly utilized as a nutrient supplement that usually adds flavour and texture to the food. It can add a sweet or spicy flavour to the oh-so-boring foodstuff (enhancement of food). 

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Sesame microgreens and Mat-bean microgreens are two types of outstanding microgreens with oodles of nutrients. They are rich in magnesium, zinc, potassium, and copper. But obviously, they are extremely rich in antioxidants. 

Mat-bean microgreens- Also, called Moth beans and are an excellent source of vitamins, minerals and proteins. With exceptional levels of vitamin B9 that help your body carry out, its various essential functions; these beans are the ultimate treasure troves of nutrition.

From producing healthy red blood cells to repairing tissues and not to miss, improving brain function, Moth beans are one of the top antioxidant foods out there. 

Sesame Microgreens: These microgreens are dense in calcium, magnesium and are a great source of protein. Talking about the calorie content, 100 grams of Sesame Microgreens possess somewhere about 25-30 calories. 

The calories vary depending upon the sources. However, they would cause a slight dent in your wallet as they are a little on the pricier side, but you can't go wrong with the health benefits it delivers, can you? They aid in athletic performance, weight loss, help control blood pressure and maintain sleep patterns. 

Here are some of the health benefits of Microgreens:

  • Polyphenols in microgreens can lower triglyceride and bad LDL cholesterol levels, thus reducing heart diseases.
  • Being rich in antioxidants reduces the chances of Alzheimer's syndrome. 
  • Microgreens are a boon for diabetes patients. Antioxidants prevent the sugar from entering the cells, preventing diabetes or sugar-related diseases.
  • Antioxidant-rich food sources (leafy green vegetables or microgreens) curtails the risk of myriad cancer types.

3. Bael Fruit (Amrit Fruit)

Aegle Marmelos, known as Bael fruit or Amrit Fruit in India, is an excellent source of chemicals such as tannins, flavonoids, coumarins, and antioxidants. It comprises water, protein, sugar, protein, good fat, fibre, Elements (potassium, iron, phosphorus, and calcium), and Vitamins (namely Vitamin A, B, and C).

  • Prevents constipation issues and deeply cleanses the intestine (enhancing the digestive system).
  • It is terrific for weight loss as it offers minimal calories (140-150 healthy calories).
  • Lessens inflammation, fights bacteria or viruses and boosts the body’s immune system. 
  • Cures an impressive number of diseases like ulcers, piles, diarrhoea, indigestion, and other respiratory problems. 
  • Fights cancer cells and prevents cancer along with diabetes and sex-related disorders.

4. Exotic Vegetables 

Exotic Vegetables are a rich source of nutrients for the body. Maintaining a balanced diet with many exotic greens will ensure you get all the essential nutrients and healthy calories. It's a number one weight loss diet option. Let's talk about a few exotic vegetables in details:

  • Pakchoi: Pakchoi, also referred to as Bok Choy is an exotic vegetable known for its additional nutrients. It is a rich source of phenolic antioxidants that prevent cancer cells’ growth and development in the body. It is also rich in iron, calcium, zinc, phosphorus, magnesium and Omega-3 fatty acid. It strengthens your bones and tissues.
  • Lemon Grass: Lemongrass is rich in Zinc, copper, phosphorus, calcium, iron, folate, Vitamin A, Vitamin C, and other essential nutrients. It purifies toxins from the kidney and heart, reduces cholesterol, diabetes, gastroenteritis, and indigestion. 
  • Broccoli: It is a fantastic source of protein, selenium, magnesium, iron, calcium, folic acid, and Vitamins (A, C, E, and K). It promotes healthy skin and enhances the strength of the eyes. It prevents constipation, indigestion, decreases blood sugar level and improves the vascular system as well. 

5. Avocado 

Avocado is a huge reference for healthy fats, vitamins, dietary fibres, and conserves healthy cholesterol levels in our body.

Antioxidants in avocado are beneficial in the following ways: 

  • The presence of phytochemicals (Zeaxanthin and Lutein) in avocados prevents and delays the progression of eye diseases. 
  • Regular consumption of Avocado can strengthen the bones, teeth thus preventing conditions like osteoporosis.
  • Prevents cancers of the colon, stomach, cervix and pancreas
  • Reduces anxiety and depression
  • Natural detoxifiers and they also promote proper digestion.

6. Barley

Barley flour is highly consumed in India and `12is a good source of beneficial plant compounds, vitamins, minerals, fibre, phosphorus, chromium, copper, manganese, and healthful Vitamins. It has a mild flavour with a tough thickness. Barley is packed with myriads of health benefits. 

Let's take a look at a few:

  • Fights cancer cells and prevents the growth of tumours.
  • Improves immunity and prevents heart diseases.
  • Helps in weight loss by curbing appetite. 
  • Reduces constipation, and enhances the digestive system. 
  • Prevents the growth of gallstones, thereby, helps avoid surgeries of the gallbladder.
  • Prevents diabetes and colon cancer (particularly).

7. Banana

Bananas are incredibly delicious and are famous all over the world. They come in many sizes, shapes, and colours. They comprise a good amount of fibre, fat, protein, carbohydrates, Vitamin C, magnesium, manganese, copper, potassium, and other healthy nutrients.

 Let's start with the health benefits of this popular fruit, shall we?

  • Rich in Pectin and resistant starch that maintains blood sugar levels and prevents type-2 diabetes. 
  • Lowers blood pressure (being rich in potassium and magnesium), and improves heart health. 
  • Improve insulin sensitivity.
  • Enhances kidney health.

8. Raw Honey 

Raw Honey is composed of explicit nutrients such as riboflavin, niacin, phenolic acid, and minerals such as magnesium, potassium, phosphorus, zinc, and manganese. It can be a healthy addition to our diet as it provides innumerable health benefits. 

Bee pollen has antibacterial and antifungal effects which participate in honey's innate capacity to cure wounds and kill bacteria.

  • Treats digestive conditions such as diarrhoea due to its antiulcer properties.
  • It has anti-ulcer properties and is used to treat digestive conditions like diarrhoea. 
  • Help treat dandruff. 
  • Reduces the risk of cancer 
  • Cures insomnia
  • Reduces pregnancy complications, and mood swings
  • Enhances immunity and improves memory 
  • Maintains blood pressure and cholesterol levels
  • Helps relieve cough and cold

9. Pomegranate 

Pomegranate is said to be one of the healthiest fruits on the planet. They have medicinal attributes. Also, they contain a wide range of plant beneficial nutrients and compounds and offer innumerable health benefits. 

Let's discuss them:

  • Has anti-inflammatory properties that could even reduce chronic inflammation. 
  • Reduces heart disorders, obesity, type-2 diabetes, and Alzheimer's disease. 
  • Helps treat certain cancers, especially prostate cancer, as it contains prostate-specific antigen (PSA).
  • Aids in the treatment of breast cancer in women.
  • Prevents hypertension and maintains the blood pressure level, lowering the risk of heart attacks and strokes.
  • Helps with arthritis and joint pain.
  • Effective in preventing sterility in both the sexes or treating erectile dysfunction in men.
  • Help improve memory.
  • Fight bacteria or fungal infections. 

10. Amla

Amla (Indian Gooseberry) is rich in Vitamin C, E, A, iron, and calcium. You can even consume amla candy if you don't like the berries’ taste - they offer the same nutritional benefits. Here are some health benefits of Amla:

  • Controls diabetes 
  • Improves eye health
  • Improves digestion 
  • Enhances memory and brain health

11. Apricot

Apricots or khurmani are an excellent source of antioxidants, nutrients, vitamins (A, C, E), protein, fibre, fat, carbs, and potassium. It is incredibly hydrating. Let's get straight at the benefits of this antioxidant-rich food source.

  • It has polyphenols (antioxidants) which prevent diabetes and heart diseases.
  • Promotes eye health
  • Boosts skin health 
  • Improves gut health and liver health

12. Grapes

Grapes are rich in fibre, potassium, vitamins, and minerals. The essential nutrient in this fruit is Resveratol that offers so many health benefits, including the ones listed below:

  • Prevents cancer (breast, colon, skin)
  • Helps manage diabetes, and constipation
  • Reduces high blood pressure
  • Curtails the risk of heart attacks and strokes
  • Curbs allergies 
  • Promotes eye health
  • Treats acne and other skin conditions. 

13. Beetroot

Beetroot is a fruit rich in calcium, iron, vitamins (namely A and C), fibre, manganese, and potassium. They can be eaten both raw or cooked. They give countless healthful advantages like:

  • Aids in weight loss as it possesses a lesser number of calories 
  • Lowers cholesterol levels and blood pressure 
  • Comprise anti-cancer properties 
  • Improves digestive health

14. Spinach 

Spinach is a leafy green vegetable that is a good source of dietary fibres, proteins, water, vitamins (A, C, K1), folic acid, iron, calcium, plant compounds, and minimal calories. 

Antioxidants in spinach help in the following ways:

  • Reduces oxidative stress
  • Promotes eye health
  • Arrests cancer
  • Reduces blood pressure levels
  • Wards off kidney stones
  • Prevents clotting (coagulation) of blood

15. Lemon

We are all familiar with the magical powers of lemon. Let's directly jump into the benefits of consuming lemon.

  • Promotes hydration 
  • Good source of vitamin C
  • Aids weight loss
  • Improves the quality of the skin
  • Helps with indigestion
  • Freshens the breath
  • Prevent kidney stones
  • Improves metabolism 
  • Fights viral infection and sore throats
  • Removes uric acid from the joints 

Antioxidant Power is Skin Deep.

We all associate antioxidants with anti-ageing properties, but beauty is skin deep, and our overall health is also part of our beauty.

Keeping in mind that age is just a number, we have to start looking for food beyond just the glow and shine benefits. With naturally occurring foods offering so many antioxidants benefits, we wouldn't need the artificial serums out of pumps to maintain our skin’s glistening look.

Keeps the greens close and their benefits even closer.

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Earthy Tales | Organic & Healthy Living
Earthy Tales | Organic & Healthy Living
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