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.

Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. 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. Instead, you should choose lean proteins like fish and poultry. High fat foods can cause the colon to contract.

Furthermore, red meat promotes bacteria in the digestive tract that increases the risk of clogged arteries. When possible, try to choose a vegetable protein like beans rather than an animal protein.

Tea, including black, green, and white tea, is filled with nutrients. It is high in EGCG, amino acids, manganese, magnesium, iron, calcium, and B complex vitamins. Furthermore, tea contains catechins which are potent antioxidants that provide anticarcinogenic protection and anti-inflammatory benefits.

Whole grains are healthy alternatives to refined grains. Some of the most common whole grains include brown rice, steel cut oats, quinoa, and barley. Whole grains scrub the lining of the intestines so foods can travel faster through the digestive tract, and the intestines are better able to absorb nutrients.

These grains also contain phytochemicals that help to fight cancer. In fact, one study found that eating four servings of whole grains daily can reduce the risk of death by 22 percent. Superfoods can help with digestion and improve your overall gut health. When shopping for these proteins, fruits, vegetables, and whole grains, opt for organic choices as much as possible.

Choose produce that is in season and grown locally to help ensure you receive the highest nutrient content possible. Our integrative medicine clinicians specializing in gut health can help you discover your unique digestive health and help you reach optimal health.

They may recommend options that include lifestyle changes, a detoxification program and dietary recommendations, including the top superfoods for your gut health. Diet and Nutrition. Rose Wellness offers Holistic, Integrative and Functional Medicine services for treating chronic issues as well as for preventive care.

Join us and take control of your health, your most important asset. Digestive Health. How to Heal Leaky Gut Naturally? The gastrointestinal tract is complex and can impact every system in the body. When your gastrointestinal tract is unhealthy, you Toxicity Questionnaire. The Toxicity Questionnaire helps evaluate symptoms that may be the underlying cause of illnesses.

Foods that Make You Poop Immediately. Are you suffering from constipation? You are not alone. Approximately 20 percent of the general population experiences constipation. When we Are You Acidic or Alkaline? What is Adrenal Fatigue? Juggling work and family life is no small feat.

Hormones are powerful chemicals that tell the body what to do and when to do it. When you have a Common Symptoms of Gluten Intolerance. Over the last several years, gluten has received a lot of attention. Numerous gluten-free products have been introduced, and more According to the National Institute of Health, 20 percent of the population suffers from chronic constipation.

Constipation is defined as Chronic Issues and Preventive Care for Men and Women. Ask Us. Functional Medicine is journey and works best when there is a mutual commitment between you and your functional medicine team.

Partnership between you, your physician, and your health coach provides consistency and adherence leading to better accountability and healthcare outcomes. For more details on our Subscriptions Plans, Click here.

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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List of Partners vendors. By Betty Gold is the former senior digital food editor at Real Simple. 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, Some evidence suggests that antioxidants can help protect the cells lining the gut in ways that might be particularly important for people with inflammatory gut conditions or serious infections.

For example, in humans, H. pylori infection can cause the cells of the gut lining to die more quickly, but antioxidants help protect against this.

This is a huge benefit, because problems with the lining of the gut are involved in the development of autoimmune diseases and other inflammatory conditions.

The gut flora, aka the gut microbiome, gut biome, or gut microbiota, refers to the collection of friendly bacteria that live in your gut. This review goes over the evidence that dietary polyphenols one specific type of antioxidant, found mostly in plants have beneficial effects on the gut flora:.

Interventions included red wine, apples, raspberries, and coffee. This review notes that the process goes two ways. The gut flora can also change the way your body processes and uses antioxidants.

Another interesting way to explore antioxidants is to look at how they can fit into an overall gut-healing program.

What would antioxidants add to that? Yes, actually. Antioxidants seem to enhance the effects of other gut-healing therapies. Cobiotics are one example.