These vegetables are low in calories and dietary fats and can also provide a huge amount of fiber, vitamins, and minerals, including vitamins A, C, E, and K, B vitamins, calcium, iron, magnesium, and potassium.

Dark green leafy vegetables are more beneficial than you may think, as they have two powerful carotenoid antioxidants, which are lutein and zeaxanthin. These two are good for your eye health as they can absorb blue light, which can damage your eyes when entered. With their B-vitamin content, green leafy vegetables help promote heart health and prevent birth defects [ 5 ].

Moreover, spinach — as one of the very good examples of dark green leafy vegetables — has a high antioxidant component, and when taken regularly, it can decrease your risk of becoming obese and developing type 2 diabetes, atherosclerosis, and several types of cancer [ 6 ].

This delicious and nutritious vegetable has a long history. People from ancient times utilized artichoke leaves to treat liver conditions like jaundice. Artichokes are also a good source of dietary fiber, minerals, and antioxidants. In fact, according to the FRAP analysis, artichokes have up to 4.

Additionally, artichokes are particularly rich in chlorogenic acid, a type of antioxidant. Artichoke is a good source of Vitamin C , potassium , and inulin — a type of prebiotic fiber. It was shown to have strong anti-inflammatory and antimicrobial properties with its antioxidant components, such as vitamin C, hydroxycinnamic acids, polyphenols, and flavonoids.

In fact, eating one artichoke can provide you with 25 percent of the suggested daily intake of vitamin C, which can lower your risk of developing lung cancer, breast cancer, and colon cancer. When you boil artichokes, their antioxidants increase by eight times, and with steaming, you can raise their antioxidants by 15 times.

While some cooking methods can increase the antioxidant content of artichokes, some, like frying them, can decrease their content. Beetroots, also called beets, refer to the roots of a vegetable known as Beta vulgaris.

They generally have a mild taste and are a great source of many vitamins and minerals, such as fiber, potassium, iron, folate, and antioxidants.

Count beetroots in foods that are high in antioxidants, as they are one of the best and most rich sources of antioxidants and anti-inflammatory polyphenols. In the FRAP analysis, beetroots are said to have up to 1.

Plus, beetroots are abundant in betalains and polyphenols that give them purple or reddish coloring. Beetroots offer a wide range of health benefits when added to your everyday diet.

They can lower your inflammation levels, enhance your cognition, improve blood pressure, and vastly decrease your risk of developing several types of cancer. According to a study, beetroots are scientifically proven to improve sports performance if you happen to be a sports athlete [ 8 ].

We know nuts have many calories and dietary fats, but they still offer a wide range of health benefits. In fact, regular consumption of nuts can lower your risk of developing chronic conditions, including cardiovascular disease, certain types of cancer, gallstones, obesity, and type 2 diabetes [ 9 ].

Nuts have health benefits because of their contents of different carotenoids, phytosterols, plant steroids, and ellagic acids with potent antioxidant properties. Among the variety of nuts, tree nuts, walnuts, pecans and chestnuts are the ones with the highest contents of antioxidants.

Moreover, walnuts and pecans have shown a higher ability to scavenge free radicals. Walnuts are recorded to have 20 mmol antioxidants per grams, which is commonly found in walnut pellicles.

They are loaded with antioxidants, plus they are low in sodium and sugar. Not only that, walnuts are also high in omega-3 fatty acids compared to other kinds of nuts.

Adding walnuts to your snack may help in making you feel full throughout the day. Almonds are also a type of nut which are considerably high in antioxidants. They are rich in vitamins and minerals that contribute to your overall wellness.

Particularly, almonds help protect you against oxidative stress, which can further lead to inflammation, aging, and cardiovascular diseases when neglected.

Health experts strongly recommend developing healthy eating habits and having a well-balanced diet that includes fresh fruits and vegetables. The majority of fruits and vegetables produced have natural antioxidants that give you positive health benefits.

They primarily contain minerals, fiber, and other vitamins to help you fight fatal diseases. However, some people may choose to take antioxidant supplements instead.

This is not currently advisable because there are many studies proving supplements have little to no effect that is similar to eating fresh fruits and vegetables in terms of antioxidant intake.

Hence, consuming the six foods that have the highest antioxidant contents is still what works best. You can also check the table cited in this sentence for more food options that contain antioxidants [ 10 ].

Prioritizing foods with high antioxidant content is a smart and delicious way to support your overall health. Blueberries, dark chocolate, spinach, artichokes, nuts, and green tea offer a diverse range of antioxidants, each with its unique benefits.

Incorporating these foods into your daily diet not only helps combat oxidative stress but also enhances your immune system, promotes heart health, and may even slow down the aging process. Remember, a balanced diet rich in antioxidants, coupled with a healthy lifestyle, is a powerful recipe for longevity and well-being.

So, embark on this flavorful journey towards better health, one antioxidant-packed meal at a time. Among the most potent antioxidants are substances like astaxanthin, resveratrol, and CoQ10, which are found in foods like salmon, red grapes, and spinach.

Real antioxidant-rich foods include berries, dark leafy greens, nuts, and dark chocolate, which are naturally abundant in these beneficial compounds. The Ultimate NMN Guide Discover the groundbreaking secrets to longevity and vitality in our brand new NMN guide.

Enter you email address Required. News Investor Portal Lifestyle Videos. 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. There are many common foods that people can eat to increase the number of antioxidants that they consume.

The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals. However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants.

They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process. Exactly what impact do they have on the…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate.

It is also rich in antioxidants and some minerals. Antioxidants are mostly found in plant foods. They are natural molecules that help neutralize harmful free radicals in our bodies. Free radicals are…. Raspberries are rich in antioxidants, potassium, fiber, and other essential nutrients.

Learn more about their benefits and get some tips on how to…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. A guide to antioxidant foods. Medically reviewed by Katherine Marengo LDN, R. Blueberries Dark chocolate Artichokes Pecans Strawberries Red cabbage Raspberries Beans Purple or red grapes Spinach Beets Kale Orange vegetables Summary Antioxidants are compounds that may help delay or even prevent cell damage in the body.

Share on Pinterest. Dark chocolate. Red cabbage. Share on Pinterest Research has shown that pinto beans could help in suppressing certain types of cancer.

Purple or red grapes. Orange vegetables. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins. A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning.

What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal? Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants.

A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease. Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer.

These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3. These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health.

In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress. But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain.

The compounds responsible for these impressive benefits include polyphenols, melatonin, carotenoids and vitamins E and C. According to the Antioxidant Food Database, tart cherries contain up to 7 mmol of antioxidants per 3. You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie.

Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds.

In a study published in Foods , the researchers found that blackberries contain several antioxidant-rich compounds that can inhibit the release of pro-inflammatory molecules linked to inflammatory conditions.

Of the antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones. According to the Antioxidant Food Database, 3. If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp. Native to Asia, goji berries have a distinctive sweet yet tangy flavor—comparable to cranberries or cherries.

These unique berries are characterized by their oblong shape and vivid orange-red pigment—all thanks to compounds called carotenoids. The most common carotenoid in goji berries is zeaxanthin, a powerful antioxidant that plays an important role in good vision. A study published in Oxidative Medicine and Cellular Longevity noted that regularly consuming goji berries increases levels of blood antioxidants and zeaxanthin, which is supportive of eye health.

The same study also found that the high antioxidant potential of goji berries also has anti-aging and immune-supporting effects. According to the Antioxidant Food Database, goji berries contain 4 mmol of antioxidants per 3. Try tossing these tiny but mighty berries into your next batch of trail mix to up your antioxidant intake.

With their velvety red skin and floral aroma, raspberries are loaded with protective antioxidants that ward off disease. Polyphenols also have many other chemical properties besides their ability to serve as antioxidants.

There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.

Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects.

For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol. Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes.

The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss.

Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease. At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.

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Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat?

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. 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.

There are many common foods that people can eat to increase the number of antioxidants that they consume. The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.

However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants. They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.

Exactly what impact do they have on the…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate. It is also rich in antioxidants and some minerals. Antioxidants are mostly found in plant foods. They are natural molecules that help neutralize harmful free radicals in our bodies.