Consuming antioxidant foods is essential to maintain body health. Antioxidants are substances that protect your body against free radicals and prevent the formation of cancer cells and other damages that environmental factors have on the skin and other parts of the body.

Antioxidants are found in many foods, but some foods contain a large amount of these effective substances that can meet your daily need for antioxidants.

List of foods rich in antioxidants:

In the following, we will introduce you to some of these foods so that you can have healthier and younger skin by adding them to your daily diet.

  1. Wild blueberries

Wild blueberry or blueberry is one of the fruits of the mulberry family and like the other members of this family, it contains high amounts of vitamin C, which acts as an antioxidant.

But in the meantime, the amount of vitamin C in blueberry is more than other berries and if you want to have a healthy body and fresh skin.

Consumption of blueberries increases the blood flow in the skin and increases hair growth, heals skin damage, and most importantly, it has very few calories and besides the pleasant taste, it does not cause obesity.

2. Dates

Dates are very tasty and rich in nutrients and antioxidants. Dates fruits have so many health benefits: Borong Kurma Green Diamond helps regulate blood cholesterol levels; helps prevent and treat cancer; strengthens and rejuvenates the skin and hair and is useful for pregnant women. By eating a few dates, a day as a snack, you can lead a healthy diet.

3. Dark chocolate

Dark chocolate contains large amounts of nutrients and antioxidants. According to the FRAP study, there are about 15 mmol of antioxidants per 100 grams of dark chocolate. This amount is more than the antioxidants found in blueberries and raspberries, which respectively contain 9.2 and 2.3 mmol of antioxidants in the same amount.

Also, consuming dark chocolate can help reduce the risk of inflammation, heart disease, blood pressure and cholesterol. Other health benefits of dark chocolate include improving cognitive function, preventing memory loss, and improving mood.


4. Turmeric

Turmeric contains a magical substance called curcumins, which is a very strong antioxidant, and its topical and oral use can have a miraculous effect on your skin.

Turmeric has an anti-inflammatory and antioxidant effect that absorbs excess oil from the skin and destroys harmful bacteria that cause acne.

To use this substance orally, mix it with water or yogurt and make a paste, rub it on the skin and wash it completely with lukewarm water after twenty minutes until the orange color is completely removed.


Dates provide various antioxidants that have several health benefits including reducing the risk of several diseases.

Antioxidants protect your cells from free radicals, which are unstable molecules that can cause harmful reactions in the body and lead to disease.

Compared to similar types of fruit, such as dried figs and prunes, dates seem to have the highest amount of antioxidants.

Here is an overview of three powerful antioxidants found in dates:


Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer.


Carotenoids promote heart health and may also reduce the risk of eye disorders such as macular degeneration.

Phenolic acid:

Due to its anti-inflammatory properties, phenolic acid may help reduce the risk of cancer and heart disease.

A nutritionist and diet therapist explained about the consumption of a type of fruit with many properties during Ramadan. Narges Jozdani, an Iranian nutritionist and diet therapist, said about the benefits of consuming dates in Ramadan: Dates as a fruit have high energy and carbohydrates are responsible for providing them. He added: Dates have high fiber and moderate the release of sugar in the body during the day, so since fasting people do not consume a lot of fruit during Ramadan, in this case, they should definitely take the use of Borong Kurma Seri kembangan seriously.

Jozdani clarified: If a fasting person does not eat any fruits during Ramadan, he can use 5-6 dates daily in the morning and Iftar meals along with other nuts and cheese. He said about other properties of dates: Dates contain magnesium. It is high in potassium and vitamin B6, and to some extent contains vegetable iron, which is very poorly absorbed, and this factor causes it to not receive much attention from experts in terms of nutrition. Low consumption of water and fiber is the cause of constipation, he emphasized: according to a reliable research, if a person can consume 7 dates daily for a period of 3 weeks to one month, he will easily improve his constipation.


Dates contain several types of antioxidants that may help prevent some chronic diseases such as heart disease, cancer, Alzheimer’s and diabetes.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.


One ounce (2 tablespoons) of almonds contains 3 grams of fiber. You can sprinkle some chopped almonds on cooked vegetables or your meals to add fiber to your food in addition to being crunchy and tasty. About 1 cup of almonds are needed to meet your recommended daily fiber intake. Almond butter also contains fiber, but almond milk does not.


Like all dried fruits, Borong Kurma Seri kembangan are best consumed in moderation. Dried dates have a small amount of water and more carbohydrates and fiber. If you consume too much in one day, it may cause stomach cramps or other unpleasant digestive problems.

American walnuts (pecan)

About 1 cup of American walnuts (tropical, small, olive-shaped walnuts) can provide you with the recommended daily amount of fiber. American walnuts also contain zinc, beta-carotene and other essential nutrients. You can sprinkle some toasted pecans on a salad or add some to your favorite homemade cakes and cookies.


A peanut butter and jam sandwich is not only a comfort food favorite, but it’s also packed with fiber, especially when eaten with whole-wheat bread. You need about 1 cup of roasted, unsalted peanuts to get 28 grams of fiber per day.


Walnuts are widely used because of their healthy omega-3 fats. If you eat about 2 cups of walnuts a day, you can get the amount of fiber you need. You can sprinkle walnuts on breakfast cereals and salads, or mix some into a smoothie.

Chia seeds

Chia seeds are a super food worth adding to your diet. These seeds are rich in soluble fiber and are a good thickener for smoothies or you can pour it on yogurt and use it. Each tablespoon of chia seeds contains 4 grams of fiber.