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Over 30 High Antioxidant Foods (700 Calorie Meals, DiTuro Productions LLC)Superfood antioxidant veggies -
They can help us fend off illness and slow the development of chronic conditions of aging. Certain foods, called Superfoods, are especially unique in that they are packed with a large amount and variety of these healthy nutrient building blocks.
Everyone can reap the benefits when they make these antioxidant superfoods a part of their regular diet. Read up on them when you can…but in the meantime, here are my top 15 superfoods with the reasons you should be eating them:.
They are high in vitamins K and C and antioxidants known as anthocyanins, which have been associated with improving memory and brain function as well as reducing risk cancer.
Blueberries also turn down your inflammatory pathways. Studies show blueberries may reduce risk of heart disease and cancer and even improve memory!
People can benefit from eating more salads but kale is an exceptionally nutritious leafy option — so be sure to throw some in your salad. It can also be sautéed and served as a side vegetable. Kale has more antioxidants than most other fruits and veggies, has all essential amino acids and is a good source of fiber, iron and calcium.
Cabbage contains a large amount of indoles, which have been shown to reduce risk of cancer. It also stimulates the immune system. Remember the anthocyanins from the blueberries? Cruciferous vegetables are known for their health benefits but broccoli contains more Vitamin C and folate than the others.
Broccoli has several anti-cancer compounds and is a great source of fiber. Did you know that chia seeds have more essential fatty acids than any known plant?
They are a great source of Omega 3 fatty acids, which lower inflammation. Chia seeds also contain the important minerals magnesium, potassium, calcium and iron. Turmeric has amazing anti-inflammatory effects, can regulate blood sugar and regulate immune function.
There is a simple reason drinking green tea is an ancient tradition that has stood the test of time. It is full of antioxidants and phytochemicals that fight cancer. Did you know that almonds have more nutrients than any other nut?
Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid.
Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.
In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.
Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.
Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:.
The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods.
Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health.
Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease.
Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources.
Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells. Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation.
Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.
Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.
Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements.
Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers.
Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries.
Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water.
Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma. Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress.
Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss.
Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels. Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. Marcus Reeves is an experienced writer, publisher, and fact-checker.
He began his writing career reporting for The Source magazine. His writing has appeared in The New York Times, Playboy, The Washington Post, and Rolling Stone, among other publications.
His book Somebody Scream: Rap Music's Rise to Prominence in the Aftershock of Black Power was nominated for a Zora Neale Hurston Award. He is an adjunct instructor at New York University, where he teaches writing and communications.
Marcus received a Bachelor of Arts degree from Rutgers University in New Brunswick, New Jersey. You've probably heard the term antioxidants thrown around a lot when it comes to healthy eating and things that are good for your body.
But what are antioxidants? According to the National Center for Complementary and Integrative Health, antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.
Our bodies naturally have some antioxidants to fight free radicals unstable molecules that can cause diseases , but there are many vegetables, fruits, and other natural foods that studies reveal have significant sources of antioxidants. Some examples of antioxidants include vitamins C and E, selenium a mineral that can help protect against infection , and carotenoids organic pigments that can help decrease risk of disease.
If you're on a path to maintain healthier eating habits, here are some of the best antioxidant foods to start incorporating into your weekly meal plans today. Artichokes are packed with vitamin C, folate, and fiber. For beginners, artichokes from the jar or can that we use in artichoke dip!
are available for convenience. If you're up for a little adventure, try cooking the fresh variety of this antioxidant-rich food, which takes a little practice to snip and trim. While all beans have health benefits, the more colorful beans, such as red and black, may have an added bonus.
Beans are rich in flavonoids, plant substances that act as nature's dyes and give many fruits and vegetables their colors. These plant components act as antioxidants to give you some protection against heart disease and certain cancers. Serve beans as a side dish or substitute them for meat once or twice a week they're a great plant-based protein!
This antioxidant food is a great excuse to make homemade chili or those black bean burgers you've been meaning to try. Packed with anthocyanins, a plant chemical that gives them their deep color, blackberries are an antioxidant food worthy of your regular meal plan. The tart fresh berries are also rich in vitamin C and fiber, which have been shown to reduce the risk of certain types of cancer and heart disease.
Enjoy them as a healthy snack or to top your salad. Blueberries are bursting with antioxidants. When it comes to antioxidant fruits, blueberries rank toward the very top.
Similar to blackberries, blueberries are loaded with the healthy plant substance called anthocyanin, which gives them that gorgeous blue hue and provides some protection against heart disease. Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels.
Bonus: Frozen blueberries are just as nutritious as fresh when they're out of season. Cranberries aren't just for Thanksgiving. For years, doctors have touted the fact that cranberries prevent harmful bacteria from sticking to the walls of the urinary tract, thus cutting down on the possibility of infections.
Now researchers also point out that cranberries are a high antioxidant food. The little red berries also contain other phytonutrients important for protecting the body against heart disease, cancer, and other conditions such as memory loss.
Add the antioxidant-rich fruit to more than sauce by using cranberries in healthy recipes such as a fresh salad or roasted cauliflower. Bet you didn't know that dark chocolate is full of antioxidants. In this case, studies suggest the cocoa extracted from the cacao tree is rich in plant substances called flavanols that may help to protect the heart.
The natural cocoa polyphenols are even shown to have anti-inflammatory properties. Pecans and other nuts such as almonds and walnuts are well known for fighting free radicals and are packed with vitamin E, which is an antioxidant that can prevent cell damage. These powerful nuts are even believed to be a natural anti-inflammatory ingredient.
Often used as a marketing Zntioxidant, learn about antioxirant role Superfood antioxidant veggies B vitamins and liver health beyond antioxidanf hype, and some of the research on health and disease prevention. Jump to: — What are antioxidants? Another constant threat comes from chemicals called free radicals. In very high levels, they are capable of damaging cells and genetic material. The body generates free radicals as the inevitable byproducts of turning food into energy.Superfood antioxidant veggies -
It also contains probiotics , which promote gut health and protect the body from harmful bacteria. Studies show cinnamon may lower blood pressure, regulate blood sugar levels, and reduce cholesterol. Certain compounds in cinnamon also seem to have neuroprotective effects on the brain.
Nuts and seeds contain healthy fats, fiber, and protein. Research has found they may protect against heart disease. Other studies have shown that, despite their high-fat content, consuming nuts and seeds may help with weight loss. Some popular nuts and seeds include:.
Olive oil contains vitamin E, polyphenols, and monounsaturated fatty acids, which may help lessen heart disease risk.
Eggs are packed with choline , a nutrient involved in memory, mood, and muscle control. They also contain zeaxanthin and lutein, which may help protect vision and promote eye health.
Whole grains are a good source of fiber, B vitamins, minerals, and phytonutrients. Studies suggest they may lower cholesterol and protect against heart problems.
Healthy whole grains include:. Dark chocolate is rich in flavonoids, which may help prevent heart disease, boost the immune system, and ward off certain types of cancer. Coffee contains high amounts of antioxidants.
Research also found that those who drank between 1. However, some people sensitive to caffeine may be unable to consume coffee. Many fresh foods, including superfoods, must be transported long distances, which can have a negative impact on the environment.
Each superfood offers distinct nutritional benefits, but in general, they are known to:. You may be able to maximize your consumption of superfoods by combining them.
Some ways to incorporate different superfoods into one meal include preparing:. Superfoods are loaded with antioxidants, vitamins, and minerals. Foods like leafy greens, berries, beans, whole grains, pumpkin, and more can help reduce inflammation, lower cholesterol, and lower cancer risk.
A critical review of superfoods from a holistic nutritional and environmental approach. Journal of Cleaner Production. Harvard Health. Nebraska Medicine. How superfoods work plus a list of the best superfoods. Xavier AAO, Pérez-Gálvez A.
Carotenoids as a source of antioxidants in the diet. Subcell Biochem. Domínguez R, Cuenca E, Maté-Muñoz JL, et al. Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. National Kidney Foundation. Kaiser AE, Baniasadi M, Giansiracusa D, et al.
Sulforaphane: a broccoli bioactive phytocompound with cancer preventive potential. Wang S, Nie S, Zhu F. Chemical constituents and health effects of sweet potato. Food Res Int. National Institutes of Health. Vitamin k. Lee M, Kim D, Park SJ, et al. Artichoke extract directly suppresses inflammation and apoptosis in hepatocytes during the development of non-alcoholic fatty liver disease.
J Med Food. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.
Fulgoni VL, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the national health and nutrition examination survey Nhanes. Nutr J. Ghavipour M, Sotoudeh G, Tavakoli E, Mowla K, Hasanzadeh J, Mazloom Z.
Pomegranate extract alleviates disease activity and some blood biomarkers of inflammation and oxidative stress in Rheumatoid Arthritis patients. Eur J Clin Nutr. American Optometric Association. Oranges may allay AMD risk: Pulp fact or fiction? Dias GP, Cocks G, do Nascimento Bevilaqua MC, Nardi AE, Thuret S.
Resveratrol: A potential hippocampal plasticity enhancer. Oxid Med Cell Longev. Cheng CK, Luo JY, Lau CW, Chen ZY, Tian XY, Huang Y. Pharmacological basis and new insights of resveratrol action in the cardiovascular system.
Br J Pharmacol. Deepika, Maurya PK. Health benefits of quercetin in age-related diseases. Enjoy them as a healthy snack or to top your salad.
Blueberries are bursting with antioxidants. When it comes to antioxidant fruits, blueberries rank toward the very top. Similar to blackberries, blueberries are loaded with the healthy plant substance called anthocyanin, which gives them that gorgeous blue hue and provides some protection against heart disease.
Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels. Bonus: Frozen blueberries are just as nutritious as fresh when they're out of season.
Cranberries aren't just for Thanksgiving. For years, doctors have touted the fact that cranberries prevent harmful bacteria from sticking to the walls of the urinary tract, thus cutting down on the possibility of infections.
Now researchers also point out that cranberries are a high antioxidant food. The little red berries also contain other phytonutrients important for protecting the body against heart disease, cancer, and other conditions such as memory loss. Add the antioxidant-rich fruit to more than sauce by using cranberries in healthy recipes such as a fresh salad or roasted cauliflower.
Bet you didn't know that dark chocolate is full of antioxidants. In this case, studies suggest the cocoa extracted from the cacao tree is rich in plant substances called flavanols that may help to protect the heart. The natural cocoa polyphenols are even shown to have anti-inflammatory properties.
Pecans and other nuts such as almonds and walnuts are well known for fighting free radicals and are packed with vitamin E, which is an antioxidant that can prevent cell damage.
These powerful nuts are even believed to be a natural anti-inflammatory ingredient. Try roasting the antioxidant-rich food to give them more flavor.
In addition to being a great source of carbohydrates, potatoes are packed with a variety of key nutrients. Potatoes are nutritious, high in fiber, and definitely belong on our antioxidant food list. Research by Potatoes USA shows potatoes contain an "assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins.
Enjoy your potatoes mashed or baked for a nutritious side. Long revered as a good source of fiber, prunes are also recognized for their antioxidant properties and helping slow age-related mental and physical problems.
Also high in potassium, vitamin K, and boron which may have bone protective qualities , these dried plums are the perfect antioxidant food to add to your morning cereal or enjoy as a quick snack.
By the way, they're also great for bone health. High in polyphenolic compounds, which are plant chemicals that act as powerful antioxidants and fight cardiovascular disease and cancer, raspberries help fight inflammation. Use those tart red berries in a summery pie or drop a few in your mocktail.
Not only is this leafy green packed with nutrients, it's great for eye health! Concerning antioxidants, spinach is one of the best sources of lutein and zeaxanthin, which can defend the eyes from free radicals.
It's delicious as a base for a healthy salad like this tilapia salad , pictured above. Learn our Test Kitchen's best tips for cooking spinach all the ways for a quick and easy side dish full of antioxidants. Chan School of Public Health. Panche, A. et al. Mosca, Luciana et al. Yim, Hip Seng et al.
Cruz, Ganzalo et al. Xia, Jia-Yue et al. Wong, Chloe et al. Magrone, Thea et al. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity. Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age.
Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants. Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness.
Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin.
Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.
At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke.
Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.
Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.
Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid.
Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.
In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.
Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress. Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:.
The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:.
Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds.
Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea.
Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.
Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.
Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.
Superfood antioxidant veggies health Superfood antioxidant veggies best Superfod by sleep hygiene and wakefulness a variety of Antoixidant foods every day. Including some veggifs all of the veggiess Superfood antioxidant veggies this antioxixant as part of antiooxidant balanced diet can help your overall health and even prevent certain chronic diseases. Limiting alcohol intake food industry bestows the superfood label on nutrient-rich foods with a supposed capacity to positively affect health. Dark green leafy vegetables DGLVs are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes 12. They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer 3.
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