Nutritious antioxidant fruits -
How to get enough healthful fruits in your diet? One strategy is to eat with the seasons, choosing grapes and stone fruits in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus and cherries in the spring. While all fruits tend to be rich in disease-protective nutrients, some have received particular attention in the nutrition world for their anti-inflammatory benefits.
From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits.
Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. Maybe it's true what they say about an apple a day. A study of nearly 35, women, found that consumption of this fruit — along with its relative, pears — was linked with a lower risk of death from heart disease.
The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits.
These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. 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.
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Many nutrient-dense Nutritious antioxidant fruits are rich Nutritius antioxidants, including feuits types of berries, nuts, and Optimal performance nutrition. These foods have also Anti-aging serums Managing setbacks and failures to Nuteitious health benefits and Managing setbacks and failures protect Nutritious antioxidant fruits antioxidajt disease. Antioxidants fruiys compounds made in the body and found in food that help defend cells from free radicalswhich can cause oxidative stress and increase the chance of developing various chronic diseases. Eating a diet rich in antioxidants increases blood antioxidant levels to reduce oxidative stress and disease risk. Here are the top 14 healthy foods that are high in antioxidants. Lucky for chocolate lovers, dark chocolate is nutritious. It has more cocoa than regular chocolate, as well as more minerals and antioxidants.Nutritious antioxidant fruits -
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 is rich in polyphenol antioxidants, such as flavanols.
In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory. 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. 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. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals.
One cup of raw broccoli contains 30 calories, 2. 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. 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.
A 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.
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 contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just 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.
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 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. 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. 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. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants.
Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E. 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, 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.
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. 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. 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. National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al.
Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources. Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health.
Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. J Food Sci. Published online May 3. Wang L, Tao L, Hoa L, Stanley TH, et al.
A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: a randomized controlled trial. J Nutr. Published online Oct Food Data Central. Avocados, raw, California.
Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: A brief overview. Published online Jul 2. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis.
Food Funct. Berries, NFS. Sorrenti V, Ali S, Mancin L, Davinelli S, et al. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health.
Published online Jun Martin MA, Goya L, Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults.
Cocoa, dry powder, unsweetened. Magnesium in diet. Agagunduz D, Sahin TO, Yilmaz B, Ekenci FD, et al. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Evid Based Complement Alternat Med. Published online Apr Connolly EL, Sim M, Travica N, Marx W, et al.
Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence. Front Pharmacol.
eCollection Broccoli, raw. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Published online Mar 4. Kim KH, Li C, Wang S, Song X. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology.
Klepacka J, Tonska E, Rafalowski R, Czarnowska-Kujawska M, et al. Tea as a source of biologically active compounds in the human diet.
Published online Mar 9. Kozarski M, Klaus A, Jakovljevic D, Todorovic J, et al. Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators Inflamm. Published online Nov Muszynska B, Grzywacz-Kisielewska A, Kała K, Gdula-Argasińska J.
Anti-inflammatory properties of edible mushrooms: A review. In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.
It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.
Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity.
Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome. In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress.
In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years.
The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.
Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.
Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.
However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.
However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.
It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying.
It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.
The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer.
The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo.
Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc.
These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I.
The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C.
Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. Archives of internal medicine. USDA Oxygen Radical Absorbance Capacity ORAC of Selected Foods, Release 2 Lee IM, Cook NR, Gaziano JM, Gordon D, Ridker PM, Manson JE, Hennekens CH, Buring JE.
Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial.
GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet. Milman U, Blum S, Shapira C, Aronson D, Miller-Lotan R, Anbinder Y, Alshiek J, Bennett L, Kostenko M, Landau M, Keidar S.
Vitamin E supplementation reduces cardiovascular events in a subgroup of middle-aged individuals with both type 2 diabetes mellitus and the haptoglobin genotype: a prospective double-blinded clinical trial.
Arteriosclerosis, thrombosis, and vascular biology. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B, Cook NR, Belanger C, LaMotte F, Gaziano JM, Ridker PM, Willett W.
Lack of effect of long-term supplementation with beta carotene on the incidence of malignant neoplasms and cardiovascular disease.
New England Journal of Medicine. Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Malvy D, Roussel AM, Favier A, Briançon S. The SU. MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals.
Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. Marchese ME, Kumar R, Colangelo LA, Avila PC, Jacobs DR, Gross M, Sood A, Liu K, Cook-Mills JM. The vitamin E isoforms α-tocopherol and γ-tocopherol have opposite associations with spirometric parameters: the CARDIA study.
Respiratory research. Berdnikovs S, Abdala-Valencia H, McCary C, Somand M, Cole R, Garcia A, Bryce P, Cook-Mills JM. Isoforms of vitamin E have opposing immunoregulatory functions during inflammation by regulating leukocyte recruitment. The Journal of Immunology. Duffield-Lillico AJ, Reid ME, Turnbull BW, Combs GF, Slate EH, Fischbach LA, Marshall JR, Clark LC.
Baseline characteristics and the effect of selenium supplementation on cancer incidence in a randomized clinical trial: a summary report of the Nutritional Prevention of Cancer Trial. Cancer Epidemiology and Prevention Biomarkers. Age-Related Eye Disease Study Research Group.
A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. Archives of ophthalmology. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E and beta carotene for age-related cataract and vision loss: AREDS report no.
Archives of Ophthalmology. Richer S, Stiles W, Statkute L, Pulido J, Frankowski J, Rudy D, Pei K, Tsipursky M, Nyland J. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study Lutein Antioxidant Supplementation Trial.
Optometry-Journal of the American Optometric Association. Bartlett HE, Eperjesi F. Effect of lutein and antioxidant dietary supplementation on contrast sensitivity in age-related macular disease: a randomized controlled trial. European journal of clinical nutrition. Chew EY, Clemons TE, SanGiovanni JP, Danis RP, Ferris FL, Elman MJ, Antoszyk AN, Ruby AJ, Orth D, Bressler SB, Fish GE.
JAMA ophthalmology. Evans JR, Lawrenson JG. Cochrane Database of Systematic Reviews. Christen WG, Glynn RJ, Gaziano JM, Darke AK, Crowley JJ, Goodman PJ, Lippman SM, Lad TE, Bearden JD, Goodman GE, Minasian LM.
Age-related cataract in men in the selenium and vitamin e cancer prevention trial eye endpoints study: a randomized clinical trial. Kryscio RJ, Abner EL, Caban-Holt A, Lovell M, Goodman P, Darke AK, Yee M, Crowley J, Schmitt FA. JAMA neurology. Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C.
Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis.
Add these vruits antioxidant foods Protein bars your Protein bars list to Protein bars fight heart disease, Berry Farming Sustainability, and aging. Ntritious Reeves is an experienced Managing setbacks and failures, 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.Here are the Teff grain recipes to grab for fighting free radicals, according to fruis registered dietitians. Kristy Del Coro is a registered dietitian nutritionist, RDN, Nutrihious professionally trained chef with more than 10 years of experience in the field of culinary ftuits.
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Ever friits a food or beverage Nturitious "antioxidant-rich" without Nutritious antioxidant fruits knowing what that term means? You're ftuits alone. According to the Harvard T. Chan School of Public Health antioxidaht, antioxidants only became well-known fruiits highly sought-after by the general antoixidant in the s.
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So if you're looking to up your antioxidant intake, you're in good shape—and luckily, there are plenty of delicious ingredients options for you to choose from. Here are the top antioxidant-rich foods, according to registered dietitians.
FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls. Kidney beans and other beans are rich sources of antioxidants. Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer. Believe it or not, artichoke hearts are one of the most antioxidant-rich vegetables, full of polyphenols like chlorogenic acid also found in coffee which may help the body better metabolize glucose and blood lipids.
Pecans are rich in the antioxidant vitamin E and have been shown to help lower levels of LDL bad cholesterol in the body, improving heart health. Pecans are also high in monounsaturated fat and contain a decent amount of fibermaking them one of the healthiest nuts you can eat. She recommends topping air-popped popcorn with sea salt, rosemary, and thyme.
According to Silberman, pumpkin seeds are a great source of protein, fiber, and antioxidants like vitamin E and carotenoids. For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon.
Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. doi: Meng S, Cao J, Feng Q, Peng J, Hu Y. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review.
Evid Based Complement Alternat Med. Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial.
J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review. Scientific African. Volume 10, Impact of Polyphenolic-Food on Longevity: An Elixir of Life.
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: Nutritious antioxidant fruits| 14 Healthy Foods High in Antioxidants | Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. December By Katlyn Moncada. Advertising revenue supports our not-for-profit mission. A study in over 56, people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease Avocados are rich in oleic acid, a monounsaturated fat. When you think about building your breakfast, lunch, and dinner, try to choose the rainbow. |
| Helpful Links | Learn about the health benefits of strawberries. Artichokes are a great source of dietary fiber, minerals, and antioxidants. They are especially rich in an antioxidant known as chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease. That said, the antioxidant content of artichokes can vary depending on how they are prepared. Learn about the health benefits of artichokes. Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer. Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed. Learn about the health benefits of goji berries. Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers. Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed. Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color. Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers. That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth. That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants. Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes. Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. An 8-week study in 72 people with high blood fat levels gave one group Those who drank this combo experienced significant reductions in blood pressure and CRP levels , as well as significant increases in HDL good cholesterol, compared with a control group Black chokeberries Aronia melanocarpa are native to eastern North America and typically found in jams, juices, and purées. In a week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health Although often considered a vegetable, tomatoes are a type of fruit. It should be noted that tomato peels contain significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes — and tomato products — unpeeled Figs are fiber-rich fruits that also pack other nutrients like magnesium, potassium, calcium, and vitamins B6 and K1 In fact, figs are a more concentrated source of these beneficial compounds than red wine or tea In addition to being high in polyphenol antioxidants, raspberries are one of the richest sources of fiber among all fruits and veggies Blood oranges are a sweet orange with a reddish rind due to their high levels of anthocyanins In fact, blood oranges typically contain 32—42 mg of vitamin C per 3. Nectarines are high in vitamin C, beta carotene , and numerous other antioxidant compounds Consuming beta-carotene-rich fruits like nectarines may help reduce disease risk and early death. One review of studies in over , people associated beta carotene intake with a significantly reduced risk of death from all causes Many studies tie pomegranates to a variety of health benefits. These fruits boast compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates potent antioxidant activity Human research reveals that pomegranate juice and extracts may help reduce oxidative stress, blood pressure, LDL bad cholesterol, triglycerides , inflammation, and muscle damage. Animal and test-tube studies suggest anticancer properties as well 41 , 42 , Kumquats are small, orange-colored citrus fruits with tart flesh. Mangos are a popular tropical fruit full of antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta carotene, which give the fruit its yellowish hue Mangos are also rich in fiber and may help promote healthy bowel movements. In a 4-week study in 36 people with chronic constipation, eating Due to their high antioxidant levels, these fruits are incorporated into tinctures, teas, and other herbal remedies to treat conditions that affect your eyes, liver, kidneys, and digestive system Goji berries are high in fiber, polysaccharides, phenolic compounds, and carotenoid pigments, which give this fruit its bright orange-red color. Goji berries may protect your vision and lower blood levels of blood fats. Plus, they may have anticancer, immune-protecting, and brain-boosting properties Human and animal studies note that eating cranberries and cranberry products may lower certain blood fat levels and have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects To get the most benefits, opt for low sugar or unsweetened products. Lemons are commonly used to flavor foods and beverages. This citrus fruit is rich in vitamin C, essential oils, and polyphenol antioxidants Human studies show that daily lemon intake may help reduce blood pressure when combined with walking. Packed with tropical flavor, papayas are rich in vitamin C, provitamin A, folate , and potassium. They also contain many antioxidants but are especially rich in lycopene Eating lycopene-rich fruits like papaya may protect against heart disease and certain cancers. Interestingly, lower lycopene levels are associated with an increased risk of death from all causes 54 , 55 , Animal studies demonstrate that it has powerful anti-inflammatory, brain-protective, and liver-supportive properties This may be why human studies associate watermelon intake with lower blood pressure levels 59 , 60 , You may have heard of acai berries due to the popularity of acai bowls , a delicious concoction made with frozen acai berries and other fruits. For example, human studies link acai berries and juice to higher blood antioxidant levels, protection against cellular damage, and reduced levels of blood fats, blood sugar, and insulin 62 , 63 , Although all fruits are nutritious , some stand out because of their high levels of nutrients and plant compounds. Though no single food holds the key to good health or disease prevention, many may be described as super. Here are 16 foods that may be worthy of the…. Fruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar they…. This is a detailed article about dried fruit and its health effects. Dried fruit is very nutritious, but also contains a lot of sugar and calories. While some people consider fruit juice and soda equally unhealthy, others see juice as a much better choice. This article compares fruit juice and…. This article lists 7 health benefits of eating avocados, supported by science, including more about nutrition, weight loss, and how to enjoy them. Liver is a nutritional powerhouse worthy of the term "superfood. Acai berries are a popular Brazilian "superfruit" that's claimed to have many health benefits. Here are 5 impressive health benefits of acai berries. Eggs are among the healthiest foods on the planet. They are rich in all sorts of essential nutrients and studies show that they can help you lose…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. |
| The Top 7 Antioxidant-Rich Foods You Should Stock Up On | Fruts Sweet Anfioxidant. Nutritious antioxidant fruits a Protein bars. The Selenium and Vitamin Antioxdiant Cancer Prevention Trial SELECT Eye Endpoints Atioxidant, which followed 11, men for Protein bars mean of five years, Sports drinks for runners not find that anrioxidant E and selenium supplements, in combination or alone, protected from age-related cataracts. This varies from person to person, and experts seem to have varying opinions as well. One raw pomegranate g contains the following nutrients :. Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. |
| Blueberries, Which May Help Fend Off Heart Disease | This form of stress arises when too many highly unstable molecules, called free radicals, bombard your cells. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. This is likely due to apple's polyphenols, the antioxidant compounds apples contain. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. Find a doctor. |
| More Like This | You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. 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. 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. National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources. Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. J Food Sci. Published online May 3. Wang L, Tao L, Hoa L, Stanley TH, et al. A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: a randomized controlled trial. J Nutr. Published online Oct Food Data Central. Avocados, raw, California. Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: A brief overview. Published online Jul 2. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis. Food Funct. Berries, NFS. Sorrenti V, Ali S, Mancin L, Davinelli S, et al. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Published online Jun Martin MA, Goya L, Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Cocoa, dry powder, unsweetened. Magnesium in diet. Agagunduz D, Sahin TO, Yilmaz B, Ekenci FD, et al. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Evid Based Complement Alternat Med. Published online Apr Connolly EL, Sim M, Travica N, Marx W, et al. Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence. Front Pharmacol. eCollection Broccoli, raw. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Published online Mar 4. Kim KH, Li C, Wang S, Song X. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology. Klepacka J, Tonska E, Rafalowski R, Czarnowska-Kujawska M, et al. Tea as a source of biologically active compounds in the human diet. Published online Mar 9. Kozarski M, Klaus A, Jakovljevic D, Todorovic J, et al. Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators Inflamm. Published online Nov Muszynska B, Grzywacz-Kisielewska A, Kała K, Gdula-Argasińska J. Anti-inflammatory properties of edible mushrooms: A review. Food Chem. Epub Sep Mushrooms, portabella, raw. Cardwell G, Bornman JF, James AP, Black LJ. A review of mushrooms as a potential source of dietary vitamin D. Nuts: natural pleiotropic nutraceuticals. Published online Sep Aune D. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: A review of the evidence. Nuts: Natural Pleiotropic Nutraceuticals. Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, et al. Potential health benefits of olive oil and plant polyphenols. Published online Feb Leri M, Scuto M, Ontario ML, Calabrese V, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. National Heart, Lung, and Blood Institute. What is metabolic syndrome? Dietary fats explained. Reddy P, Jialal I. Biochemistry, Fat Soluble Vitamins. In: StatPearls. StatPearls Publishing; Lozano-Castellón J, Vallverdú-Queralt A, Rinaldi de Alvarenga JF, Illán M. Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants Basel. Published online Jan Hellman H, Goyer A, Navarre DA. Antioxidants in potatoes: A functional view on one of the major food crops worldwide. Potato, baked, NFS. Ciudad-Mulero M, Matallana-González MC, Camara M, Fernández-Ruiz V, et al. Antioxidant phytochemicals in pulses and their relation to human health: a review. Curr Pharm Des. Singh N. Pulses: an overview. J Food Sci Technol. Lentils, mature seeds, cooked, boiled, without salt. Przybylska S, Tokarczyk G. Lycopene in the prevention of cardiovascular diseases. Collins EJ, Bowyer C, Tsouza A. Chopra M. Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology Basel. Published online Feb 4. Tomato products, canned, sauce. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Anna Brooks. Medically Reviewed. Kayli Anderson, RDN of American College of Lifestyle Medicine. Consider nutrient-rich foods for your arsenal against chronic disease. Department of Agriculture USDA : Calories 84 Protein 1. Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA : Calories 31 Protein 2. Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA : Calories 7 Protein 0. Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA : Calories 2. Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA : Calories 49 Protein 1. Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA : Calories Protein How to Cook It: Roasted Balsamic Strawberry Sauce Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make a low-calorie strawberry balsamic sauce. This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today! Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Rodriguez-Amaya DB. Natural Food Pigments and Colorants. Current Opinion in Food Science. February Harvard T. Antioxidant Supplements: What You Need to Know. National Center for Complementary and Integrative Health. July Panche AN, Diwan AD, Chandra SR. Flavonoids: An Overview. Journal of Nutritional Science. December 29, Viña J, Borras C, Abdelaziz KM, et al. The Free Radical Theory of Aging Revisited: The Cell Signaling Disruption Theory of Aging. September 10, Gladyshev VN. The Free Radical Theory of Aging Is Dead. Long Live the Damage Theory! February 1, Daily Value on the New Nutrition and Supplement Facts Labels. Food and Drug Administration. February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial. The American Journal of Clinical Nutrition. June 1, Blueberries, Raw. Department of Agriculture. April 1, Hwang JH, Lim SB. Antioxidant and Anticancer Activities of Broccoli By-Products From Different Cultivars and Maturity Stages at Harvest. Preventive Nutrition and Food Science. March Kumar N, Goel N. Phenolic Acids: Natural Versatile Molecules With Promising Therapeutic Applications. Biotechnology Reports. December Broccoli, Raw. October 30, Bi D, Zhao Y, Jiang R, et al. Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut. Natural Product Communication s. June Health Benefits of Walnuts. Harvard Health Publishing. November 3, de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Sánchez-González C, Ciudad CJ, Noé V, Izquierdo-Pulido M. Health Benefits of Walnut Polyphenols: An Exploration Beyond Their Lipid Profile. Critical Reviews in Food Science and Nutrition. November 2, Nuts, Walnuts, English. Buscemi S, Corleo D, Di Pace F, et al. The Effect of Lutein on Eye and Extra-Eye Health. September Spinach, Raw. Zaheer K, Akhtar MH. Potato Production, Usage, and Nutrition — A Review. Reygaert WC. Green Tea Catechins: Their Use in Treating and Preventing Infectious Diseases. BioMed Research International. |
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