Antioxidants are any substances that can inhibit the oxidation process, especially substances that are used to prevent the deterioration of stored food or to remove potential oxidation agents in the body of a living organism. Antioxidants include various food substances that you must have heard of before, for example carotenoids such as beta-carotene, lycopene and vitamin C, these substances are examples of antioxidants that inhibit the oxidation process or cellular reaction against oxygen, peroxide or free radicals. For health and longevity, the benefits of consuming some edible antioxidants such as vegetables, teas and supplements include: slowing down the aging process in the skin, body tissue, joints, eyes, heart and brain; having healthier, younger and brighter skin; reducing the risk of cancer; increasing detoxification in the body; increased life expectancy; prevent heart diseases and stroke; reducing cognitive problems such as dementia; Reducing the risk of eye problems such as cataracts and macular disease, which causes the destruction of the retina.


What are antioxidant fruits?!


Why do we need antioxidants and what are their functions in the body?

Food sources rich in antioxidants such as vegetables, spices, and types of tea reduce the effect of free radicals or oxidative stress, which are the cause of various diseases. The physical problems we face today, such as heart disease, cancer, and dementia, occur due to increased levels of oxidative damage and inflammation. In simple words, oxidation is a chemical reaction that causes the production of free radicals and other chemical chain reactions that are responsible for cell damage. Antioxidants are important nutritional factors that play an important role in the functioning of our immune system. These substances remove free radicals from the body that are caused by energy consumption. If free radicals remain in the body, they can damage cell walls and cause cell death. Antioxidants clean the environment from toxins that are caused by energy consumption in cells. Using antioxidants in dietary food to combat damage caused by blue light or sunlight, improper diet, smoking or drug use, medication use, poisoning or exposure to chemicals, high stress and other natural factors that They are dangerous for health, it is very necessary and helpful. In the process of fighting the damage caused by free radicals, antioxidants protect healthy cells while fighting malignant or cancerous cells. Now, in order to use these antioxidants, one must first know their main sources and then take into account the amount of their consumption.

Here are some food items that help you to increase your energy during a day:

sweet potatoes

Most of us fear eating potatoes because we consider them to be a fattening food, but it is interesting to know that sweet potatoes are rich in essential nutrients. Approximately 100 grams of sweet potato gives the body 86 calories, 20 grams of carbohydrates, 2 grams of protein and 3 grams of fiber.

A study conducted on people with diabetes concluded that it takes longer for complex carbohydrates and fiber to be digested, thus helping you maintain energy levels and alertness for longer.

Manganese in sweet potatoes is helpful in nutrient metabolism to continuously release energy. You can boil sweet potatoes or make French fries with them, we recommend the first method, because frying potatoes requires a lot of oil and is not considered a healthy method.


Dates are full of carbohydrates that include sucrose, fructose and glucose. If you want to give your body energy in the shortest possible time, eat Kurma Mazafati.


Beans are rich in nutrients and are a natural source of energy. Approximately 100 grams of beans contain 337 calories, 23 grams of protein, 61 grams of carbohydrates and 15 grams of fiber. Beans contain slow-digesting starch, which results in the release of carbohydrates at a slow rate and maintains energy levels. In addition, beans have a good amount of magnesium. Magnesium is essential for releasing energy. You can make various delicious soups and salads with beans.


dried fruits

Dried fruit gives the body instant energy. This delicious food contains bioactive compounds, vitamins, minerals and antioxidants. In addition, it is considered a rich source of sugar and provides energy to the body.

When you have hypoglycemia and feel weak, eat dried fruits, because this food, like raisins, has a lot of sugar, but a low glycemic index due to its bioactive compounds and fiber.

The dried fruit is also rich in omega-3 fatty acids, which are responsible for providing energy, building endurance and increasing the pain tolerance threshold during exercise. You can mix dried fruit, chocolate and nuts together and enjoy it as a healthy and nutritious snack. If you have diabetes, avoid eating this food because it has a lot of sugar.


We have reached one of the most popular drinks in the world, namely coffee. The first option that comes to people’s minds to increase energy is coffee. Caffeine is a compound found in coffee that helps reduce weakness and fatigue. Caffeine stimulates the brain and keeps it alert and active. Of course, you should note that consuming caffeine or coffee in large amounts is harmful to the health of the body; So don’t overdo it. You can drink two to three cups of coffee a day to treat migraines and increase body endurance.

When it comes to snacks, the general impression is on foods such as chips, puffs, etc. Different types of snacks can be found in different categories such as biscuits, wafers, chocolates, toffees, candies, puffs, chips, popcorn, chewing gum, pastilles, etc. In this article, we are going to introduce you the best and most popular types of snacks for parties to increase the pleasure of your parties.


Walnut is one of the most popular types of edible nuts and is often sold with its skin. Walnut skin is hard to break due to its hard texture. Therefore, the easiest way to eat walnuts is to consume walnut kernels. The nutritional value of walnut kernels shows how useful they are to eat. Among different brains, walnut consumption is equal to fish consumption in terms of omega-3 fatty acid intake. Omega 3 found in walnut improves brain function and can prevent dementia. Another benefit of eating walnuts is that walnuts are a good source of antioxidants and have anti-inflammatory properties. Studies have shown that having a diet containing walnuts leads to brain health.


Nuts and dried fruits are among the most popular snacks due to their delicious taste, properties and high energy intake. Nuts and dried fruits are also good snacks and snacks for children because they contain nuts.


Dates are usually consumed in many parts of the world and are considered a vital part of the diet in most Arab countries. The high nutritional value of Pembekal Kurma Rotab makes it a useful medicine for your health.

White berry

One of the most useful fruits that is highly recommended is the white mulberry. White mulberry is consumed dried or fresh. Mulberry dried fruit can be used as a fasting laxative. It also purifies the blood and is beneficial for the spleen and liver. Berries are rich in iron. Therefore, it is recommended for the treatment of anemia and iron deficiency. The leaves of the mulberry tree also have a therapeutic aspect and reduce skin inflammation and relieve eye inflammation and brighten the eyes. Among the other properties of white mulberry, we can mention its effect in relieving cough and treating asthma. Due to the presence of calcium and phosphorus, dried mulberry is useful for the gums and is considered a suitable energy source for the elderly.

White mulberry is one of the high-calorie fruits. White mulberry contains a lot of iron and vitamin C. Therefore, consumption of white mulberry is recommended for people suffering from anemia. Because white mulberry contains natural sugar, it does no harm to the body. Diabetics and diabetics can also use dried berries instead of sugar.

Walnut is a very valuable nut that is a rich source of protein, fiber, vitamins, antioxidants and minerals. Dates are also a fruit that is rich in fiber, B group vitamins and minerals and is very useful for the body. The combination of these two food items has a very high nutritional value and energy, which can provide the energy needed by the body.

Some of the most important benefits of consuming dates along with walnuts include the following:

1- Helping the health of the digestive system

Studies show that both walnuts and Pengedar Kurma Selangor are rich in fiber, and consuming them at the same time can be beneficial for people who suffer from digestive diseases such as intestinal inactivity, and can also help treat constipation.

Consuming dates helps to reduce the concentration of ammonia in feces and thus the health of the digestive system. Also, the use of walnuts in the diet helps to increase the production of beneficial intestinal bacteria and ensures the health of the digestive system.

2- Reducing damage to body cells

Antioxidants are compounds that inhibit the oxidation process and destroy dangerous free radicals that have the ability to damage healthy body cells. Both walnuts and Kurma Mazafati Shah Alam are rich in antioxidant compounds such as carotenoids, flavonoids, phenolic acid, ellagic acid and tocopherols. This feature makes the consumption of dates and walnuts improve the health of the heart and brain and prevent diseases such as cancer and diabetes.

3- Improvement of nervous disorders

Alzheimer’s disease is one of the most common neurological diseases caused by the increase of inflammatory cytokines such as interleukin 6 (IL-6). Studies show that regular use of dates in the diet can help reduce the incidence of brain-destroying diseases such as Alzheimer’s. The presence of unsaturated fatty acids such as omega-3 and vitamin E in walnuts also helps reduce brain inflammation and protects nerve cells against diseases such as Alzheimer’s.

Using walnuts and dates is very useful for reducing nervous disorders and problems such as anxiety, stress and increasing intelligence. Studies show that people who use dates and walnuts in their diet have better learning and memory.


4- Useful during pregnancy

Using dates during pregnancy has oxytocin-like effects due to the presence of unique compounds in it and can help with healthy contractions in childbirth and the ease of childbirth. Walnuts are also rich in omega-3 and its consumption plays a role in increasing the intelligence of the fetus. It is recommended that pregnant mothers use walnuts and dates in their diet.


Fruit is one of the essential foods to maintain health; In addition, it is also a delicious and popular snack. But unfortunately, sometimes everyday busyness prevents us from going shopping and buying fruits; As a result, we are deprived of the properties and pleasure of tasting these foods. Fortunately, technology has provided a suitable solution for this problem: buying fruits online.

It may seem that a website selling fruits does not need special features and even we think that buying fruits is not a challenging task. But suppose you buy a fruit that is of poor quality or not fresh. This is especially important for those who have related home businesses, such as selling dried fruits using a home fruit dehydrator. Therefore, buying fruit online is not an easy task.

  1. Providing fresh and high-quality fruits

Buying fruits online is not so easy, because in this case we cannot closely examine the fruits and vegetables; therefore, the best fruit shopping website must guarantee the quality and healthiness of the products offered.

Borong Kurma Malaysia is a site to go for purchasing quality products.

  1. Variety of products

Suppose you are going to buy fruits for a party or you have decided to try a special diet of fruits and vegetables! In this situation, we all prefer to visit only one online store and not waste our time shopping from several websites. Therefore, the best website for buying fruits should have an acceptable variety of products.


  1. Easy purchase process and timely delivery

Often, for this reason, we choose online shopping, which can easily be done in a short time. Therefore, a good online store should have a simple purchase process; In addition, it must deliver the products on time so that the freshness of the fruits is not lost.


When it comes to snacks, the general impression is on foods such as chips, puffs, etc. Different types of snacks can be found in different categories such as biscuits, wafers, chocolates, toffees, candies, puffs, chips, popcorn, chewing gum, pastilles.  In this article, we are going to introduce you the best and most popular types of snacks for parties to increase the pleasure of your parties.

Sour plum

Sour plum is one of the snacks that is a delicious product that is loved not only by children but also by adults. Especially for those who like sour taste. The sour taste of plums makes the mouth salivate. Plum doubles the digestion rate. Therefore, it also increases the speed of food absorption. Consuming plums is not a suitable option for those who have gastric reflux due to increased secretion of stomach acid.


Sour plums can be consumed fresh, dried, or in the form of compote and jam. The use of plums in the diet of people who must have a low-fat diet is suitable, and it also increases the volume of food. Sour plum can also control blood pressure in people.

Fruit leather

Fruit leather is an food with a sour, salty or sweet taste, which is also called concentrate. Fruit leather is made from the concentrated and thick juice of fruits such as plums, apricots, apples, cherries, Kiwi and the like are prepared. Then, like a piece of leather, they spread it thinly until it dries.

Like other snacks such as plums, Fruit leather has many fans. The fruit leather production process may be difficult for some people. It is is a combination of dried fruit puree. The drying process is a traditional method that increases the shelf life of food.

Dried fruits or so-called fruit chips are one of the snacks that have attracted people’s attention in recent years. Drying fruit is one of the methods of preserving fruit. And it is often used for fruits such as apricots, peaches, cherries, plums, figs, dates, pears, kiwi, grapes, bananas and mangoes. Contrary to the general idea that they may think that dried fruit does not have the properties of fresh fruit, dried fruit retains many of its nutrients and vitamins provided that it has been turned into fruit chips through a correct fruit process.


A raw food diet has a restrictive pattern. Here is an example of the 7-day raw food diet plan, where you can see its food restrictions:

Day 1: Green smoothie, Greek salad, taco lettuce with sour cream and cashews

Day 2: green juice, almonds, oranges, one cup of bean salad, stuffed lettuce (stuffed with vegetables)

Day 3: A fruit bowl with date juice and hemp seeds, vegetable plate with onion and cashew dip, quinoa sprouts and vegetables.

Day 4: Muesli, blueberries, almond butter; Red pepper and tomato

Day 5: Strawberry, banana and chia seed pudding, cucumber vegetable roll, mushroom pizza

Day 6: Berry smoothie, vegetable tray and hummus, rice and unfried cauliflower

Day 7: Banana cream, raw sushi without rice, zucchini noodles with alfredo sauce and cashews.

7-day raw diet meal plan

In this diet, you can use lettuce rolls with vegetables for lunch.

first day

Breakfast: a glass of almond milk with carrot jam + honey syrup (one glass)

Lunch: salad for a plate

Dinner: ten figs, one fruit and thirty almonds

second day

Breakfast: a glass of almond milk, apple jam and a glass of honey syrup.

Lunch: special salad

Dinner: one unit of fruit, 5 spoons of raw sesame and 5 dates

third day

Breakfast: a glass of almond milk with banana jam and a glass of honey syrup

Lunch: 1 fruit + 5 dates + special salad

Dinner: 10 figs + 1 fruit + 10 cashews

 fourth day

Breakfast: a glass of almond milk, bush cucumber jam, a glass of honey syrup

Lunch: 5 dates, special salad + one fruit

Dinner: 1 fruit + 1 cucumber + 7 dates + 5 walnuts

fifth day

Breakfast: a glass of honey syrup, jam, a glass of almond milk

Lunch: 5 lunches + one fruit + special salad

Dinner: one fruit + 50 grams of coconut + 5 dates

 sixth day

Breakfast: fruit, honey, 10 almonds + fifty grams of wheat germ

Lunch: a piece of fruit with a special salad

Dinner: 5 dates + 40 almonds + 1 fruit

seventh day

Breakfast: a glass of almond milk, carrot jam + a glass of honey syrup

Lunch: 5 dates, seasonal salad, one fruit unit

Dinner: one unit of fruit + 5 spoons of raw sesame + 10 figs

Why do we need antioxidants and what are their functions in the body?


Fruits rich in antioxidants

As mentioned, some antioxidants are produced by the body and others are provided by eating fruits and foods rich in antioxidants. These fruits include:



Red grapes have a total antioxidant capacity of 2016 per serving and raisins contain a total antioxidant capacity of 2490.



Blueberry is rich in antioxidants. Antioxidants in this fruit can prevent a wide range of diseases. Amazingly, eating one cup of blueberries provides 13,427 total antioxidants.



Blackberry is also a fruit rich in antioxidants.



Strawberries, like blueberries and raspberries, have many antioxidants that protect healthy cells against many types of cancer.



The antioxidant ellagic acid found in raspberries, pomegranates, walnuts and cranberries enhances the antioxidant ability of quercetin, an antioxidant found in apples, grapes, onions and buckwheat.



The plum family is all high in antioxidants, but eating black plums will give you 4,873 antioxidants per serving.



Oranges, along with mangoes, peaches, and watermelons, are rich in beta-cryptoxanthin, a powerful antioxidant and one of a pair of compounds that reduce the risk of osteoarthritis by 20 to 40 percent.


Red grape

You can eat 20 seedless red grapes and consume only 100 calories in addition to getting the antioxidants your body needs.



Juicy and sour cherries are the best source of melatonin antioxidant. Other cherries also have this antioxidant, but sour cherries have the highest amount. Melatonin protects the skin from UV rays and helps repair sunburned skin by stimulating the growth of new skin cells. In addition, cherries contain vitamin C, which is essential for collagen production.

Vegetables that contain antioxidants

Antioxidants are any substances that can inhibit the oxidation process, especially substances that are used to prevent the deterioration of stored food or to remove potential oxidation agents in the body of a living organism.


Kale is rich in antioxidants and vitamins useful in fighting cancer. It is also a good source of beta-carotene and the best combination of lutein and zeaxanthin.



Spinach is full of carotenoids; Antioxidants promote eye health and help prevent macular degeneration, the leading cause of blindness in the elderly.


Brussel sprout

Brussels sprouts are high in sulforaphane as well as compounds called isothiocyanates. These two have good protective effects against cancer.


Alfalfa sprouts

This little vegetable is rich in beta-carotene, an antioxidant that protects against lung cancer and supports healthy skin, hair, nails, gums, glands, bones and teeth. Additionally, alfalfa sprouts are a good source of vitamin E, which can prevent heart attacks and strokes and reduce the risk of dying from bladder cancer.


Broccoli cauliflower

Broccoli is rich in anti-cancer antioxidants.



Beets are full of healthy nutrients such as five essential vitamins, calcium, iron, potassium and protein.


Red bell pepper

A medium pepper is high in vitamin C and prevents atherosclerosis, which can lead to heart disease.


The antioxidant ellagic acid found in raspberries, pomegranates, walnuts and cranberries enhances the antioxidant ability of quercetin, an antioxidant found in apples, grapes, onions and buckwheat.



The plum family is all high in antioxidants, but eating black plums will give you 4,873 antioxidants per serving.

an onion

By eating it raw, you will benefit the most from the anti-cancer antioxidants of vegetables. Cooking onions at high heat significantly reduces the protective photochemical benefits against lung and prostate cancer.



The longer the corn is cooked, the higher the level of antioxidants such as lutein, which fights blindness in adults.



Eggplant varieties are rich in bitter chlorogenic acid, which protects against the accumulation of heart-threatening plaques in the artery wall. Eggplant also reduces cholesterol and helps relax the walls of blood vessels, which can reduce the risk of high blood pressure.

Antioxidant diet

For people who want to consume foods that contain antioxidants, it is better to follow a regular diet plan. This program includes:



Try to start the morning by eating cereal. Adding fresh juicy berries to cereal will be a hearty and delicious dish. You can eat oatmeal and raisins and a glass of fresh juice or yogurt mixed with fresh blueberries.



Red beans are a healthy addition to food, pasta and salad. Add chopped mixed vegetables along with a piece of fruit to complete the meal in the program. If you eat non-vegetarian food, you can also use chicken salad sandwich with mixed vegetables.



For dinner, you can roast chicken or beef with bell peppers, asparagus, and mushrooms, and add spinach to your sandwich instead of lettuce. Do not forget to eat fruit and you can mix fruit and yogurt and consume.


Some foods that are forbidden to eat include:


Fried food

Baked products

Processed foods without fat and sugar

Processed or high-fat meats


Artificial sweeteners

Trans fats

High fructose corn syrup


As mentioned, you understand how important the role of antioxidants is in the health of the body. Sources of antioxidants include vitamins, zinc and copper, etc., which the body needs to maintain health and reduce diseases, that is why consuming fruits and vegetables containing antioxidants is of particular importance. How to get these sources of antioxidants or how much of it is necessary for the body requires a food plan that mentions all these things.