Natural antioxidants in food not only improve skin health but also play a key role in combating oxidative stress, which is a major cause of cellular deterioration and age-related chronic diseases. Eating a diverse range of foods is therefore the best strategy to promote longevity and good health.
Thairath Online has compiled seven antioxidant-rich foods that promote longevity and benefit health.
Berries such as blueberries, blackberries, raspberries, and black jasmine brown rice contain anthocyanins, the pigments giving deep purple, blue, or red colors. Anthocyanins are powerful antioxidants that protect DNA and nerve cells. Animal studies have shown that extracts from blueberries and black rice can extend lifespan by 10-14% in some organisms by regulating genes related to aging.
Green tea contains the important compound catechin,and coffee contains polyphenols. These substances help prevent and manage age-related chronic conditions such as cardiovascular and neurological diseases. Studies indicate that consuming low amounts of antioxidants—including vitamins C, E, and beta-carotene—may reduce cancer risk and mortality in some groups of men..
Tomatoes and watermelon are rich in lycopene, a highly effective antioxidant that supports vascular health. Cooking tomatoes enhances the body's absorption of lycopene.
Cruciferous vegetables, including broccoli, contain compounds called indoles and quercetin. These anti-aging agents are linked to reduced overall mortality risk. Quercetin, a flavonoid antioxidant found abundantly in broccoli and onions, has anti-inflammatory properties and benefits heart health.
Nuts and seeds are rich in vitamin E in the form of tocopherols. Vitamin E is a fat-soluble antioxidant that protects cell membranes from free radical damage. Consuming nuts like almonds, walnuts, and sunflower seeds is a natural way to obtain vitamin E and phenolic compounds for better health.
These fruits are excellent sources of vitamin C, which supports immune function and acts as a key water-soluble antioxidant protecting cells from oxidative damage. However, vitamin C is sensitive to heat, so it is best to consume these fruits and vegetables fresh.
Most whole grains are rich in fiber, B vitamins, and phytochemicals with antioxidant effects, including black jasmine brown rice, which is particularly high in antioxidants. Choosing whole grains like brown rice, oats, and barley over white rice and white bread helps reduce the risk of chronic diseases such as diabetes and heart disease.
While antioxidant-rich foods clearly benefit lifespan and health, large clinical studies have shown that high-dose antioxidant supplements may have the opposite effect. Some research suggests they may slightly increase mortality in certain cases. This underscores that consuming whole foods is the best strategy, as the human body is designed to absorb and utilize antioxidants from natural sources with diverse compounds working synergistically.