Antioxidant-rich antioxidant-rich sources -
Usually, these unpaired electrons make radicals highly chemically reactive, and can damage cells, causing illness and aging. Free radicals are produced when your body uses oxygen to generate energy.
Apples are also linked to improved outcomes related to diabetes, weight management, bone, lung, and gut health. This is likely due to apple's polyphenols, the antioxidant compounds apples contain. A research review concluded that when it comes to chronic diseases, an apple a day could indeed keep the doctor away.
Enjoy apples alone or paired with nuts, nut butter, or hummus. Add chopped apples to oatmeal or overnight oats, smoothies, garden salads, slaws, and stir fries. Apples can also be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples.
In addition to good fats, avocados are rich in polyphenol antioxidants. In the study, 45 men and women aged 21—70 with obesity and high LDL cholesterol levels were randomly assigned to one of three diets for five weeks. One of the moderate fat diets included one avocado per day, and the other provided the same amount of fat without avocado.
Only the avocado diet increased blood antioxidant levels and reduced LDL. Researchers concluded that the positive outcomes were due to bioactive compounds found in avocados beyond their fats, including antioxidants.
In addition to antioxidants, one avocado provides 9. Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and blood pressure regulation.
Whip avocado into smoothies or enjoy it on toast, salads, sandwiches, soups, or chili. You can also use avocado as a mayo alternative, as a creamy salad dressing base, a butter substitute in baking, or in desserts like chocolate avocado pudding or dairy-free ice cream.
Berries are antioxidant powerhouses. Studies show that berries like strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation , brain function, and mental health. Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in people with arthritis.
Berries are also good sources of vitamin C and are among the lowest calorie fruits. Nibble on fresh or frozen berries alone or add them to sweet and savory dishes.
Blend berries into smoothies, add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sprouts , grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
Cocoa 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. 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.
An Overview. 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.
Develop and improve services. Use limited data to select content. List of Partners vendors. By Betty Gold is the former senior digital food editor at Real Simple. Betty Gold. Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.
Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Haley is a Wisconsin-based creative freelancer and recent graduate.
Our Fact-Checking Process. The 30 Healthiest Foods to Eat Every Day. Was this page helpful? Thanks for your feedback! Tell us why! Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles.
Antioxidantt-rich help keep your Antioxidant-rkch slim, your heart happy, and your brain sharp, Antioxidant-ricj for these highly nutritious Antioxudant-rich. Have you Traditional medicine knowledge Antioxidant-rich antioxidant-rich sources what Antioxidant-rich antioxidant-rich sources a blueberry blue? Well, technically blueberries are purple, but that rich color 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.
Nach meiner Meinung sind Sie nicht recht. Ich biete es an, zu besprechen. Schreiben Sie mir in PM.
Bemerkenswert, die sehr gute Mitteilung
Es ist der einfach prächtige Gedanke
Ich habe nachgedacht und hat diese Phrase gelöscht