Pilihan Buah yang Kaya Antioksidan

Pilihan Buah yang Kaya Antioksidan
Ilustrasi buah kaya antioksidan. Credit: Freepik

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Antioksidan adalah zat yang bermanfaat mencegah kerusakan sel yang disebabkan oleh radikal bebas. Radikal bebas merupakan senyawa yang sangat reaktif yang dapat merusak sel dan memicu berkembangnya penyakit kronis seperti kanker, diabetes, penyakit Alzheimer, dan penyakit Parkinson. Untuk meningkatkan asupan antioksidan Anda dapat mengonsumsi sayuran dan buah-buahan yang kaya antioksidan. 

 

Buah-Buahan yang Kaya Antioksidan

Blueberry

Blueberry merupakan buah yang rendah kalori, kaya nutrisi dan antioksidan. Sejumlah penelitian mengungkapkan bahwa buah blueberry merupakan buah yang paling kaya antioksidan di antara jenis buah lainnya. Sebuah penelitian pada test tube mengungkapkan bahwa antioksidan di buah blueberry dapat menurunkan fungsi otak seiring dengan bertambahnya usia. Anda dapat mengonsumsi buah blueberry secara langsung atau sebagai topping dalam oatmeal dan jus.

 

Baca Juga: Kaya Antioksidan, Ini Manfaat Mengonsumsi Rumput Laut

 

Apel 

Penelitian menunjukkan bahwa mengonsumsi apel dan olahan apel membantu melindungi dari kanker, penyakit jantung, asma, dan penyakit Alzheimer. Apel juga dikaitkan dengan peningkatan hasil terkait diabetes, pengelolaan berat badan, kesehatan tulang, paru-paru, dan usus. Para ahli menduga hal ini disebabkan oleh kandungan polifenol yang terdapat pada apel. 

Sebuah penelitian di tahun 2022 mengungkapkan bahwa jika terkait penyakit kronis, mengonsumsi sebuah apel dalam sehari dapat membantu mengelola kondisi penyakit kronis tersebut. 

Alpukat

Alpukat mengandung polifenol, antioksidan yang diketahui dapat mengendalikan kadar koelsterol jahat dalam darah. Dalam penelitian tersebut menyebutkan bahwa kelompok yang mengonsumsi alpukat memiliki kadar kolesterol jahat lebih rendah. Selain antioksidan, alpukat juga menyediakan serat dan kalium yang mendukung fungsi otot, kontraksi otot dan pengaturan tekanan darah.

Strawberry

Strawberry kaya akan antioksidan, vitamin, dan mineral. Warna merah pada strawberry disebabkan oleh kandungan antosianin yang memiliki kekuatan antioksidan. Sebuah tinjauan tahun 2016 menunjukkan bahwa mengonsumsi suplemen antosianin mengurangi kadar kolesterol LDL pada peserta dengan kolesterol tinggi. Dengan menurunkan kadar kolesterol LDL, antosianin dapat membantu mencegah penyakit jantung. Anda bisa mengonsumsi strawberry sebagai camilan atau sebagai bagian dari salad atau diolah menjadi jus

 

Baca Juga: Buah dan Sayuran yang Kulitnya Bisa Dimakan

 

Delima

Sebuah ulasan di tahun 2020 dalam jurnal Foods menyebutkan bahwa delima memiliki sifat antioksidan dan anti-inflamasi kuat yang  dapat menurunkan beberapa biomarker peradangan yang terkait dengan penyakit kronis. Menurut para ahli buah delima dapat membantu pengelolaan penyakit kronis seperti obesitas, penyakit kardiovaskular, diabetes, dan jenis kanker tertentu.

Blackberry

Dalam sebuah studi di tahun 2023 yang diterbitkan di Foods, para peneliti menemukan bahwa blackberry mengandung beberapa senyawa kaya antioksidan yang dapat menghambat pelepasan molekul pro-inflamasi yang terkait dengan kondisi peradangan. Beberapa antioksidan dalam buah blackberry yang paling menonjol adalah antosianin dan terpenoid. Anda dapat mengonsumsi blackberry sebagai buah segar, topping oatmeal atau sebagai bahan smoothies. 

Beri Goji

Berry goji memiliki rasa manis namun tajam mirip buah ceri atau cranberry. Buah ini memiliki bentuk lonjong dan pigmen oranye kemerahan cerah akibat kandungan antioksidan karotenoid yang terdapat di dalamnya. Sebuah studi di tahun 2019 mengungkapkan bahwa mengonsumsi buah berry goji secara teratur dapat meningkatkan kadar antioksidan darah dan zeaxanthin yang mendukung kesehatan mata.

Selain buah-buahan di atas, beberapa buah dan sayuran yang kaya akan antioksidan lainnya adalah raspberry, cherry, kale, bunga kol dan masih banyak lagi. Untuk mendapatkan senyawa antioksidan, Anda bisa mengonsumsi makanan kaya antioksidan atau suplemen. Anda bisa berkonsultasi ke dokter atau ahli gizi mengenai kebutuhan nutrisi dan pemenuhannya melalui menu makanan sehari-hari atau manfaatkan fitur konsultasi yang tersedia pada aplikasi Ai Care. 

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Selasa, 30 Januari 2024 | 09:27
Tags : nutrisi antioksidan buah-buahan

Sass, C. (2023). The Top 12 Foods High in Antioxidants. Available from: https://www.health.com/foods-high-in-antioxidants-7480682

Raman, R. (2022). 12 Healthy Foods High in Antioxidants. Available from: https://www.healthline.com/nutrition/foods-high-in-antioxidants

Lingo, D. (2023). The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian. Available from: https://www.eatingwell.com/article/8054507/best-antioxidant-rich-anti-inflammatory-fruits/

Fletcher, J. (2023). A guide to antioxidant foods. Available from: https://www.medicalnewstoday.com/articles/325873

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      Backtrace
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        Date ↕MethodURLData
        #12025-04-17 04:00:52GET/nutrisi/pilihan-buah-yang-kaya-antioksidan31132190