Antioxidants in fruits, vegetables, nuts, berries, and even chocolate help defend the body against free radicals and oxidative stress. This protection supports overall health, helps lower the risk of several diseases, and may slow aging. This perspective comes from a gastroenterologist and therapist at the Center for Molecular Diagnostics CMD Govorovo, a Federal Budgetary Institution under Rospotrebnadzor’s Central Research Institute of Epidemiology. The attribution is provided here to reflect clinical insight into how everyday foods can contribute to wellness. [Attribution: Dr. Svetlana Ermakova, CMD Govorovo]
Different berries, fruits, and vegetables contain distinctive antioxidants that can influence health in meaningful ways. For instance, red grapes, strawberries, nuts, and dark chocolate boast resveratrol, a compound linked with reduced inflammation, cardiovascular protection, and potential cognitive benefits. Meanwhile, anthocyanins from purple, blue, and red foods—such as blueberries, raspberries, black currants, and cherries—share these protective properties and contribute to a broader antioxidant effect. [Attribution: Dr. Svetlana Ermakova, CMD Govorovo]
Beyond general protection, certain substances may play a role in cancer prevention and help keep skin looking youthful by guarding against ultraviolet damage. Sulforaphane, found in broccoli, asparagus, arugula, kale, and radishes, along with quercetin, present in apples, red onions, green tea, cranberries, blueberries, raspberries, and red grapes, are two such noteworthy compounds. [Attribution: Dr. Svetlana Ermakova, CMD Govorovo]
Maintenance of vision and a reduced risk of cataracts with age are also associated with antioxidants like lutein and zeaxanthin. These nutrients are present in leafy green vegetables such as spinach, as well as in potatoes and corn, highlighting how common foods can support eye health over time. [Attribution: Dr. Svetlana Ermakova, CMD Govorovo]
There is a reminder that diet is a piece of the broader health puzzle. While certain foods offer notable antioxidant benefits, overall eating patterns, lifestyle choices, and regular medical guidance are essential for managing gastritis and other digestive concerns. It is wise to discuss dietary shifts with a healthcare professional to tailor recommendations to individual health needs and conditions. [Attribution: Dr. Svetlana Ermakova, CMD Govorovo]