7 drinks rich in antioxidants

7 drinks rich in antioxidants

Antioxidants are compounds that play a key role in maintaining health, neutralizing harmful compounds known as free radicals. What healthy drinks are rich in antioxidants?

Attention to food is one of the most effective ways to increase the intake of antioxidants. While most people are familiar with foods rich in antioxidants, such as fruits and vegetables, finding healthy antioxidant drinks can be a little more difficult. The best antioxidant drinks are chosen based on criteria such as ingredients, antioxidant content, added sugar content and nutritional value.

Green tea and Matcha green tea

Derived from the leaves of the Camellia sinensis plant, green tea is one of the most popular antioxidant drinks. It is particularly rich in epigallocatechin gallate (EGCG), a compound that has been extensively studied for its antioxidant effects.

Green tea also provides several other antioxidants and polyphenols, including gallic acid, epicatechin and catechin. If you take commercially made tea, look for an unsweetened green tea, without dyes or other questionable ingredients. The safest way is to buy a box of quality green tea leaves and prepare a tea at home that you can drink in the morning, because it will also give you energy and strength to concentrate.

You can also opt for Matcha green tea. This is a type of tea obtained from the leaves of the tea plant, which are ground into a fine powder, added to hot water and mixed until a frothy texture is formed. Unlike regular green tea, Matcha is made using the entire leaf of the tea plant, which results in a higher concentration of antioxidants.

In test tube and animal studies, matcha extract has been shown to protect against liver damage and slow the growth of cancer cells. Moreover, a small study of 23 people found that regular consumption of matcha improved memory, attention and reaction time compared to a placebo.

Dandelion tea

Dandelion tea is a type of herbal tea produced by infusing the leaves and roots of the dandelion plant in hot water. This ingredient rich in antioxidants has been used in many forms of traditional medicine, due to its ability to reduce inflammation, lower cholesterol levels and prevent oxidative stress².

The coffee

Coffee is an excellent source of antioxidants to fight disease. In fact, some research shows that it can be one of the main sources of antioxidants in a regular diet, contributing even more antioxidants than fruits and vegetables. Coffee contains mainly antioxidants such as caffeic acid, chlorogenic acid, catechin, quercetin and rutin (rutoside). A massive analysis of 218 studies found that consuming 3-4 cups (720-960 ml) of coffee per day may be associated with a lower risk of heart disease, liver problems and certain types of cancer.

Beetroot juice

Beetroot is full of beneficial antioxidants and phenolic compounds, such as betalain, those plant pigments that give beets the vibrant hue we know. Due to its antioxidant content, beets have been associated with a long list of health benefits: it can help reduce inflammation, improve heart health and prevent the growth of cancer cells.

Pomegranate juice

Pomegranates are incredibly rich in antioxidants, research shows that the antioxidant potential of pomegranate juice can be even higher than red wine and green tea. Moreover, studies suggest that pomegranate juice can significantly reduce inflammation in the body, lower blood pressure and protect against the accumulation of atheroma plaque in the arteries.

Cucumber, parsley and dill juice

A green juice is also a good source of antioxidants. This healthy juice can be made from cucumber, parsley and dill, each of these greens having a unique set of antioxidants, micronutrients and health benefits. Cucumbers, for example, have a high water content and are often used to support healthy digestion, maintain hydration and protect against the complications of diabetes.

Parsley is an excellent source of vitamin K, along with antioxidants such as kaempferol and quercetin. Dill has also been studied for its medicinal properties and can help manage diabetes and heart disease. Although more studies on humans are needed to assess how these ingredients might influence health, adding a green juice to your regular diet does not hurt.

 Acai juice

Originally from Central and South America, acai palm fruit is rich in antioxidants such as orientin, isoorientin and vanilla acid. According to a small study conducted on seven athletes, daily consumption of a juice that also contains acai berries increased levels of antioxidants in the blood and reduced cholesterol and muscle damage caused by exertion after 6 weeks. Although more research is needed in humans, studies in the test tube and in animals also suggest that natural acai juice can reduce oxidative stress, improve brain health and prevent bone loss.

Coconut water

Coconut water is an excellent source of micronutrients such as potassium, vitamin C and manganese and also contains a consistent dose of antioxidants in each serving. Although human research is lacking, several animal studies have found that coconut water may help protect liver health, as well as reduce oxidative stress and blood sugar.

Be careful, if you buy ready-made drinks, first carefully check the ingredients on the label and avoid products that contain added sugar, artificial flavors and additives. Also, ingredients such as cane juice, corn syrup, fructose, glucose or fruit nectar generally indicate that a drink contains added sugars.