15 Abinci Mai Arziƙi A Antioxidants

Wadatacce

• Babban abinci mai wadataccen antioxidants
• Menene abincin antioxidant don?

Abincin da ke cike da antioxidants 'ya'yan itace ne da kayan marmari tare da yawan bitamin A, C ko E, da beta-carotene, ma'adanai kamar selenium da zinc, da amino acid kamar su cysteine ​​da glutathione.

Hakanan akwai wasu abubuwa na antioxidant, kamar su bioflavonoids da aka samo, misali, a cikin inabi ko jan fruitsa fruitsan itace. Duba wanne antioxidants guda 6 basu da makawa.

Wasu abinci masu wadata a cikin antioxidants na iya zama:

Babban abinci mai wadataccen antioxidants

Abincin da ke cike da sinadarin antioxidants ‘ya’yan itace ne musamman kayan lambu, duk da cewa ba su kadai bane.

Wasu misalan antioxidants a cikin abinci mai wadata sune:

1. Betacarotene - Red / lemu / kayan lambu mai launin rawaya da 'ya'yan itatuwa, kamar su kabewa, beets, broccoli, karas, kabeji, busasshen apricots, kankana ko peas;
2. Vitamin C - Acerola, broccoli, cashew, kabeji, alayyafo, kiwi, lemu, lemun tsami, mangwaro, kankana, strawberry, gwanda ko tumatir;
3. Vitamin E - Ruwan shinkafa, almond, gyada, goro na Brazil, gwaiduwar kwai, ƙwayar alkama, masara, mai na kayan lambu (waken soya, masara da auduga) da iri na sunflower;
4. Ellagic acid - 'Ya'yan itacen ja, da goro da rumman.
5. Anthocyanins - Lis mai laushi, blackberry, açaí, plum ja, eggplant, jan albasa, ceri, rasberi, guava, jabuticaba, strawberry da jan kabeji;
6. Bioflavonoid - 'Ya'yan Citrus, kwayoyi da inabi masu duhu;
7. Catechins - Green shayi, strawberry ko; innabi;
8. Isoflavone - Lilin ko waken soya;
9. Lycopene - Guava, kankana ko tumatir;
10. Omega 3 - Tuna, mackerel, kifi, sardines, chia da flaxseed tsaba ko mai kayan lambu;
11. Polyphenols - Berry, busassun 'ya'yan itace, cikakkun hatsi, albasa, koren shayi, apples, nuts, soya, tumatir, jan inabi da jan giya;
12. Resveratrol - Koko, jan innabi ko jan giya;
13. Selenium - Oats, kaji, almond, kwayar Brazil, hanta, abincin teku, kwayoyi, kifi, sunflower seed or whole alkama;
14. Tutiya - Kaji, nama, cikakkun hatsi, wake, abincin teku, madara ko kwayoyi;
15. Cysteine ​​da cin abinci - farin nama, tuna, alale, wake, goro, tsaba, albasa ko tafarnuwa.

Pulullen kankana tana da wadata a cikin beta carotene da bitamin C. Yaran suna ɗauke da babban adadin bitamin E, da zinc da selenium. Kankana mai laushi tare da tsaba na iya zama wata hanya ta amfani da dukkan ƙarfin antioxidant na kankana.

Menene abincin antioxidant don?

Abincin antioxidant yana taimakawa wajen hana cututtuka kamar Alzheimer's, cancer da cututtukan zuciya.

Antioxidants sun fi dacewa da aikin sel mai kyau a cikin jiki, yana magance tasirin lahani na damuwa ko abinci mara kyau, misali. Gano ƙarin a: Menene antioxidants kuma menene don su.