The
Top 12 Foods High in Antioxidants
Antioxidants are substances that
prevent or delay cell damage caused by compounds called free radicals. These
free radicals are highly reactive compounds that can damage cells and lead to
the development of chronic diseases, such as cancer, diabetes, Alzheimer's disease, Parkinson's disease,
and more.1 Antioxidants counter the damage caused
by free radicals. Therefore, they protect your cells and help prevent disease.
To increase your overall antioxidant
intake, eat a diet with a wide array of plants, including vegetables, fruits,
nuts, fungi, whole grains, legumes, herbs, spices, even edible flowers.
Here are 12 of the top sources of
antioxidants, how they benefit your health, and simple ways to add them to your
diet.
What are free radicals?
In chemistry, a
free radical is an atom, molecule, or ion that has at least one unpaired
valence electron. Usually, these unpaired electrons make radicals highly
chemically reactive, and can damage cells, causing illness and aging. Free
radicals are produced when your body uses oxygen to generate energy.
Apples
Research shows that consuming apples
and apple products helps protect against cancer, heart
disease, asthma, and
Alzheimer’s disease. Apples are also linked to improved outcomes related to
diabetes, weight management, bone, lung, and gut health. This is likely due to
apple's polyphenols, the antioxidant compounds apples contain. A 2022 research review
concluded that when it comes to chronic diseases, an apple a day could indeed
keep the doctor away.
Enjoy apples alone or paired with nuts,
nut butter, or hummus. Add chopped apples to oatmeal or overnight oats,
smoothies, garden salads, slaws, and stir fries. Apples can also be
incorporated into desserts, like dark chocolate covered apple slices and cinnamon
baked apples.
Avocado
In addition to good fats, avocados are
rich in polyphenol antioxidants. A 2020 study looked at the effects of avocados
on blood antioxidant levels and “bad” LDL cholesterol. In
the study, 45 men and women aged 21–70 with obesity and high LDL cholesterol
levels were randomly assigned to one of three diets for five weeks. The first
was a low-fat diet with 24% of the total daily calories coming from fat. The
other two were moderate in fat with 34% of calories from fat. One of the
moderate fat diets included one avocado per day, and the other provided the
same amount of fat without avocado.
Only the avocado diet increased blood
antioxidant levels and reduced LDL. Researchers concluded that the positive
outcomes were due to bioactive compounds found in avocados beyond their fats,
including antioxidants.
In addition to antioxidants, one
avocado provides 9.25 grams of fiber, 33% of the daily value (DV), and 690
milligrams of potassium, 15% of the DV.6 Potassium is
a key mineral and electrolyte that supports nerve function, muscle contraction,
and blood pressure regulation.
Whip avocado into smoothies or enjoy it
on toast, salads, sandwiches, soups, or chili. You can also use avocado as a
mayo alternative, as a creamy salad dressing base, a butter substitute in
baking, or in desserts like chocolate avocado pudding or dairy-free ice
cream.
Berries
Berries are antioxidant powerhouses.
They contain several types of antioxidants associated with protecting against
heart disease, cancer, Alzheimer’s disease, and other disorders. Studies show
that berries like strawberries and blueberries raise
blood antioxidant levels and have positive effects on inflammation, brain
function, and mental health.8 Anti-inflammatory
antioxidants found in berries may also offer pain relieving effects in people
with arthritis.
Berries are also good sources of
vitamin C and are among the lowest calorie fruits. One cup of frozen mixed
berries provides 63 milligrams of vitamin C (70% of the DV) and just 63
calories.
Nibble on fresh or frozen berries alone
or add them to sweet and savory dishes. Blend berries into smoothies, add them
to oatmeal, nut butter toast, and pancakes. Add berries to garden salads,
cooked veggies like Brussels sprouts,
grilled salmon, or wild rice, and serve them for or with healthy desserts, like
chia pudding.
Cocoa
Cocoa is rich in polyphenol antioxidants,
such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols
have a positive effect on gut microbes. Cocoa polyphenols enhance the growth of
good gut bacteria, such as Lactobacillus and Bifidobacterium, reduce the number
of pathogenic ones, such as Clostridium perfringens, and enhance the body’s
immune response.
Cocoa antioxidants also impact brain
health. A 2020 research review concluded that antioxidants in cocoa called
flavanols improved brain function in young adults, including learning and
memory.
A quarter cup of serving of cocoa
powder also provides 108 milligrams of magnesium (25% of the DV), a mineral needed for over
300 biochemical reactions in the body, including nerve, muscle, immune, and
heart function.
Whip cocoa powder into smoothies or add
it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can
also be incorporated into savory recipes, like mole and chili, and countless
healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot
cocoa, and date-based fudge.
How To Boost Your Memory in Your
30s, 40s, 50s, and Beyond
Cruciferous Vegetables
Cruciferous vegetables, which include
cabbage, broccoli, cauliflower, kale, and Brussels
sprouts, are rich in antioxidants, including various carotenoids (beta-carotene,
lutein, and zeaxanthin), flavonoids,
anthocyanins, and terpenes. Consuming these vegetables is strongly linked to
protecting against cancer, and slowing cancer growth.
Another type of antioxidants in
cruciferous vegetables called glucosinolates have also been shown to fight
cancer and may have beneficial effects on neurological and psychiatric
conditions, such as depression, schizophrenia,
autism, Alzheimer’s disease, and multiple sclerosis.
Cruciferous vegetables are low in
calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli
contains 30 calories, 2.37 grams of fiber (8% of the DV), 81.2 milligrams of
vitamin C (90% of the DV), along with small amounts of iron, calcium, potassium, and zinc.
Whip kale into smoothies or use it as a
salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts
into slaw. Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven
roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate
these veggies into stir fries, soups, and stews.
Green Tea
Catechins, the main antioxidants in green tea, are
known to be preventative against a number of cancers, including lung, breast,
esophageal, stomach, liver, pancreatic, and prostate cancer.
They’ve also been shown to have anti-viral, anti-bacterial, anti-aging, and
blood pressure-lowering effects.
A 2022 research review concluded that
green tea, which also contains polyphenol and flavonoid antioxidants, has
anti-inflammatory and anti-diabetic effects. In addition, green tea supports
immune function and protects brain health.19
Green tea may also provide small
amounts of minerals, including copper, manganese, iron, zinc, magnesium,
calcium, and potassium. However, the amounts vary depending on where the tea
was grown.
In addition to sipping green tea hot or
iced, the beverage can be used to steam vegetables or whole grain rice, or as a
liquid in smoothies, overnight oats, soups, and sauces.
Mushrooms
Mushrooms contain an array of
antioxidants, which have been shown to fend off aging and reduce chronic
disease risk. They’re
considered one of the top anti-inflammatory foods.
Mushrooms are also low in calories. One
cup of whole white mushrooms provides 21 calories and one whole portabella
mushrooms contains just 18.5 calories.
Mushrooms are also the only non-animal
source of naturally occurring vitamin D,
particularly when exposed to ultraviolet (UV) light. Adequate vitamin D is
important for bone health and muscle function and may protect against some
cancers, lung diseases in children, heart and brain diseases, and all types of
diabetes.
Blend mushrooms into smoothies or add
them to tofu, chickpea, or
egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and
more. Mushrooms can even be incorporated into baked goods, like brownies,
cupcakes, and rice pudding.
26 Symptoms of Low Vitamin D You
Need to Know About
Nuts
All nuts contain powerful antioxidants
called polyphenols. Walnuts, pistachios, and pecans are specially high in these
antioxidants per serving. The antioxidants in nuts help reduce inflammation and
may play a role in bone and brain health.
A 2019 research review concluded that
the increase in blood antioxidant levels from antioxidant-rich plant foods,
including nuts, is tied to a reduced risk of all causes of death, including
heart disease and cancer. Nuts
also provide plant protein, healthful fats, fiber, vitamins, and minerals.
Nuts and nut butters can be
incorporated into a range of dishes as an ingredient or garnish. Add nuts to
smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies,
stir fries, and slaw. You can season nut butter with garlic, ginger, and chili
pepper to make a savory sauce for steamed veggies and tofu. You can also scoop
up nut butter with raw veggies or fresh fruit or layer it with melted dark
chocolate for a nutritious treat.
The Healthiest Nuts for Your Body
Olive Oil
Extra virgin olive oil (EVOO) is the
type of olive oil that contains the highest levels of polyphenols, the
antioxidants known to reduce inflammation, slow the progression of cancer,
heart and brain diseases, and reduce overall death risk.
Polyphenols found in EVOO have also
been shown to fend off aging, type 2 diabetes, and metabolic syndrome. Metabolic syndrome means
having three or more of the following conditions: a large waistline, high blood pressure,
high blood sugar, high triglycerides, or low “good” HDL cholesterol.
The healthy fats in EVOO also help the
body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles
in vision, bone health, immune function, and blood clotting.
EVOO can be used in a variety of ways.
Research shows that to preserve its polyphenol content, it’s best to use EVOO
for no-heat or low-heat cooking (120 degrees Fahrenheit or less). Enjoy EVOO in salad
dressings, slaws, and cool vegetable dishes like salad.
Potatoes
Potatoes are bursting with
antioxidants. Antioxidants in potatoes include carotenoids, flavonols,
anthocyanins, and vitamins C and E. These antioxidants are tied to benefits
like reduced risk of cancer, diabetes, depression, heart disease, age-related vision loss,
obesity, Alzheimer’s, Parkinson’s, and more.
One large baked potato also provides
six grams of fiber (21% of the DV) and 1,560 milligrams of potassium (33% of
the DV).
Baked potatoes can be loaded with
healthy toppings, like steamed or sautéed veggies paired with hummus, olive
tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an
antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO,
and herbs.
Pulses
Pulses, which include beans, lentils,
peas, and chickpeas, are high
in antioxidants, including polyphenols and flavonoids. These antioxidants have
anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also
rich in protein, fiber, and minerals.
One cup of cooked lentils provides 18
grams of protein, 15 grams of fiber (53% of the DV), 6.59 milligrams of iron
(36% of the DV), 2.52 milligrams of zinc (22% of the DV), 71.3 milligrams of
magnesium (17% of the DV), and 731 milligrams of potassium (15% of the DV).
Pulses are incredibly versatile. You
can use chickpeas in a breakfast scramble or hummus, or oven-roast them and
season them for a filling snack. You can also add beans or lentils to soups,
salads, tacos, veggie chili, or even desserts like black bean brownies,
chickpea “cookie dough,” or baked goods made with pulse
flours.
Best Vegetarian and Vegan Protein
Sources
Tomatoes
Tomatoes are
rich in an antioxidant called lycopene. This compound, which gives tomatoes
their color, has also been shown to reduce inflammation, protect heart health,
prevent artery hardening, and reduce blood pressure.
Antioxidant-rich tomatoes have also
been shown to protect brain health, reduce the risk of cancer and bowel
diseases, and improve skin health, exercise recovery, and immune response.
One cup of tomato sauce also provides
728 milligrams of potassium (15% of the DV) and 17.2 milligrams of vitamin C
(19% of the DV).
Cooked tomatoes are higher in lycopene
versus raw tomatoes. You can consume tomatoes in a scramble or omelet at
breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a
delicious side dish.
No comments:
Post a Comment