Antioxidant-rich antioxidant-rich foods -
Good quality dark chocolate has high levels of nutrients and antioxidants. Researchers have linked dark chocolate to a range of potential health benefits, including:. One review of 10 studies involving close to participants showed that dark chocolate helps reduce both upper and lower blood pressure measurements.
The authors noted, however, that future research needs to determine how much dark chocolate a person should eat for these benefits and investigate its effect on other metabolic conditions.
Artichokes provide lots of nutrients and antioxidants. One study looking at the medicinal use of artichokes over time noted that artichoke consumption can be good for gut, liver, and heart health.
Another study showed that chemicals in artichokes had an antioxidant effect on LDL cholesterol in laboratory tests. How people prepare artichokes makes a difference to their antioxidant levels.
One study compared boiling, frying, and steaming to see how each affected the antioxidant levels. The results showed that steaming increased the effectiveness of the antioxidants by 15 times while boiling increased it eightfold. Researchers believe the reason for this is that boiling and steaming break down the cell walls, making the antioxidants more accessible.
One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood. It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease.
Strawberries are rich in antioxidants, vitamins , and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers. A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol.
By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.
Red cabbage, like strawberries and red kale , contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.
According to one study , anthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage. A person can eat red cabbage as part of a salad or as a cooked vegetable.
Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells. For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.
A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.
Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants.
Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.
Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet.
Purple and red grape varieties contain vitamin C, selenium , and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer.
However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees.
Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration.
The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources. Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains.
Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate , and potassium. These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.
However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants.
It is a popular health food and hardy winter vegetable, common in many northern regions. Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables.
They are responsible for the color of these foods, from vibrant red to blue. Several orange vegetables contain vitamin A and other nutrients. These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention.
Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables. Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad.
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.
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Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.
Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line.
Citrus oil for balancing skin tone help keep your waistline slim, your heart happy, and your Antioxldant-rich sharp, reach for these foosd nutritious foods. Have you ever wondered what makes Obesity and body mass index (BMI) Angioxidant-rich blue? Well, technically blueberries are purple, Antjoxidant-rich that rich Antioxidant-rich antioxidant-rich foods you see comes from anthocyanin pigments, which are found naturally in foods like blueberries. All foods contain natural pigments that give them a unique color, according to research. Beta-carotene makes carrots orange, chlorophyll gives vegetables such as kale and collard greens their verdant color — you get the idea. These pigments also act as antioxidantswhich are compounds that inhibit molecules from a process called oxidation, notes the Harvard T.
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