Antioxidants are highly essential nutrients. Antioxidants are very essential for prevention of cancer. Given the high rise in cancer incidences and cancer prevalence, the importance of antioxidants cannot be underestimated. Antioxidants are also essential for cellular level injury prevention. Antioxidants are scavengers of free radicals (free radicals are the highly reactive electrons that can react with any chemical and cause injury and antioxidants by reacting with free radicals convert them into harmless electrons) generated during metabolism and other chemical reactions in the body, which are responsible for cancer and various other degenerative diseases.
Tomato can be called a fruit (may be because it is also taken raw, without cooking) and it is a high quality fruit/vegetable. Tomatoes are loaded with antioxidants, such as lycopene and various other essential nutrients, which have antioxidants properties such as vitamin C, vitamin A and several minerals. Tomato sauce or ketch ups also contain high concentration of antioxidants; very good for health.
Spinach is one of the high quality vegetable we all should eat on a regular basis. Spinach is also available (can be cultivated) in most parts of the world. Spinach is full of dietary fibre, iron, leutin (an antioxidant), beta-carotene (precursor of vitamin A), zeaxanthine etc. all of these are scavengers of free radicals and prevent from ill effects of free radicals. Do not forget to add spinach to your daily menu.
Berries (blackberries, blueberries, strawberries and raspberries) are not only delicious, but they are also highly nutritive and contain large concentration of various antioxidants. Eat berries as raw or as fresh juice to get best of them. Berries are rich in vitamin C, anthocyanins and quercetin, all of these have antioxidant properties and help to prevent ill effects of free radicals. Eat berries regularly for best benefits of these fruits.
Garlic is very commonly used spice for preparing Indian and Chinese foods. Garlic is being used in India and China for millennia. Romans also used garlic as a symbol of strength and used to wear them in battlefield. Garlic has excellent antioxidant property as well as various other medicinal properties such as antibiotic/antiseptic properties; reduce cholesterol and high blood pressure. Garlic is rich in various vitamins and minerals such as vitamin A, C, E, selenium, sodium, potassium, magnesium, calcium, iodine, iron and zinc.