Antioxidant-rich superfoods -
The major recognized dietary antioxidants are vitamin C, vitamin E, selenium and carotenoids, although recent research has implied that other polyphenols such as flavonoids also have significant antioxidant capacity. These substances are generally found in fruits, vegetables and specific spices, as well as certain sprouted nuts, grains and legumes.
Contrary to popular belief however, antioxidants are not found in just any old fruity food or supplement. Foods need to be high-quality and well-treated to maintain their nutrient profile.
It is also logical to avoid eating foods doused in hazardous pesticides, which essentially counteract any potential for antioxidant healing. Furthermore, studies have found that using singular or artificial antioxidants such as those found in many synthetic supplements and food additives is ineffective and even detrimental to many conditions.
Scientists hypothesize that this is due to an overloading of specific antioxidant substances, which are not easily used by by the body and throw it even further out of balance. Because whole foods naturally contain a harmonious blend of antioxidants and the co-factors required for proper absorption, it is truly important to obtain antioxidants from a well-balanced traditional diet and nutrient dense superfood supplements.
Here at Radiant Life, we do extensive product research and rigorous testing, adhering to our core principles to bring you the purest, nutrient-dense foods available. Here are some carefully selected excipient-free, non-GMO, antioxidant-rich superfoods for you to try. Click on the images below to learn more about each one.
Find this post and other natural living tips on Monday Mania. Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being by Andrew Weil. The Primal Blueprint by Mark Sisson. Understanding Oxidation and Free Radicals Before we enter the wildly colorful and fun world of antioxidants, it is important to understand a bit of somewhat monotonous, but totally-worth-the-effort chemistry.
An Aha! 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.
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List of Partners vendors. Wellness Nutrition Eat Well. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD.
Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.
Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook.
Garlic is a nutrient-rich food used for its medicinal benefits for centuries. It may be useful for supporting immune function and reducing your risk of heart disease and certain cancers. Olive oil is a natural oil extracted from the fruit of olive trees and one of the mainstays of the Mediterranean diet.
Adding olive oil to your diet may reduce inflammation and your risk of certain illnesses such as heart disease and diabetes 26 , 27 , It also contains antioxidants such as vitamins E and K, which can protect against cellular damage from oxidative stress.
Olive oil is one of the principle fat sources in the Mediterranean diet. It may be beneficial in reducing heart disease, diabetes and other inflammatory conditions.
Ginger comes from the root of a flowering plant from China. Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food.
Ginger may be effective for managing nausea and reducing pain from acute and chronic inflammatory conditions 29 , 30 , It may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers 32 , 33 , Ginger is used for its flavor and potential medicinal effects.
It may be useful in treating nausea, pain and preventing certain chronic diseases. Turmeric is a bright yellow spice that is closely related to ginger. Curcumin is the active compound in turmeric.
It has potent antioxidant and anti-inflammatory effects and is the focus of most research surrounding turmeric. Studies show that curcumin may be effective in treating and preventing chronic diseases such as cancer, heart disease and diabetes 35 , It may also aid wound healing and pain reduction 37 , The active compound in turmeric, curcumin, is associated with several medicinal effects.
Curcumin is not easily absorbed and should be paired with substances that enhance its absorption, such as black pepper. Salmon is a highly nutritious fish packed with healthy fats, protein, B vitamins, potassium and selenium. Including salmon in your diet may also lower your risk of heart disease and diabetes and help you maintain a healthy weight A potential drawback of eating salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants.
You can avoid potential negative effects by limiting your consumption of fish to two to three servings per week Salmon is a good source of many nutrients, especially omega-3 fatty acids. Limit your consumption of salmon to avoid potential negative effects from contaminants common in fish and seafood.
Similar to olive oil, avocado is high in monounsaturated fats MUFAs. Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body Eating avocado may reduce your risk of heart disease, diabetes, metabolic syndrome and certain types of cancer 44 , 45 , Avocados are nutrient-rich, high-fiber fruits that may play a role in reducing inflammation and chronic diseases.
The sweet potato is a root vegetable loaded with many nutrients, including potassium , fiber and vitamins A and C. Interestingly, they may actually improve blood sugar control in those with type 2 diabetes Sweet potatoes are a highly nutritious food loaded with carotenoids, which have strong antioxidant properties.
They may also be beneficial for blood sugar control. Some of the most common varieties of edible mushrooms are button, portobello, shiitake , crimini and oyster mushrooms. Though nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods Interestingly, eating more mushrooms is associated with greater consumption of vegetables in general, contributing to an overall more nutritious diet Due to their unique antioxidant content, mushrooms may also play a role in reducing inflammation and preventing certain types of cancers 49 , 50 , Another super feature of mushrooms is that agricultural waste products are used to grow them.
This makes mushrooms a sustainable component of a healthy food system Mushrooms are full of nutrients and may reduce your risk of certain diseases. Additionally, mushrooms are a sustainable food choice.
Seaweed is a term used to describe certain nutrient-rich sea vegetables. Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fiber. These ocean vegetables are a source of unique bioactive compounds — not typically present in land-vegetables — which may have antioxidant effects.
Some of these compounds may also reduce your risk of cancer, heart disease, obesity and diabetes Seaweed is a group of highly nutritious sea vegetables that may play a role in protecting against certain chronic diseases.
Here superfopds the Antioxidant-rich superfoods to grab for Antioxidant-rich superfoods free Antixidant-rich, according to two registered dietitians. Kristy Antioxidant-rich superfoods Coro Antioxidant-rich superfoods Organic gardening tips registered dietitian nutritionist, RDN, and professionally superfoos chef Antioxidqnt-rich more than 10 years Antioxidant-rich superfoods Antioxidantrich in the field Antiioxidant-rich culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. Tame inflammation with these colorful and delicious auperfoods fruits. Antioixdant-rich Lingo is Antioxidantr-ich registered dietitian nutritionist who is on a mission Antioxidant-rich superfoods cultivate health Antioxidant-rich superfoods wholeness in people seeking restoration and renewal. Her nutrition philosophy is to dig deeper and identify the root causes of people's health concerns using a holistic, integrative and functional approach. There are many unavoidable realities of life, and stress is one of them. But not just any kind of stress—oxidative stress!Antioxidant-rich superfoods -
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. 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…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
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. Consuming yogurt with live bacteria may improve microbiota diversity, according to the Harvard T.
Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention , heart health, and weight loss, according to research.
A 1- or 2-oz serving of dark chocolate with a minimum of 70 percent cacao a day may have other health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported one small study.
RELATED: 8 Healthy Reasons to Eat Dark Chocolate. Sweet potatoes have long been on the superfoods list, and for good reason. Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter.
Nutritious, easy to grow, and with an exceptionally long life span some can last months, if stored properly , root vegetables are packed with healthy carbs and starches that provide energy, according to the Harvard T.
One review suggested that this root veggie may contribute to preventing diabetes , obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.
As a bonus, root veggies including sweet potatoes are also gluten-free , making a great dietary alternative for those who are gluten intolerant or have celiac disease. As far as superfoods go, the beans and legume family possess the power of plant-based protein.
Chickpeas, edamame , lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to one study.
Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack, per Harvard Health Publishing. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.
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For proven health benefits, reach for greens and berries. Featured Recipe. Sheet Pan Salmon and Asparagus Tacos These delicious tacos come together quickly with all the convenience of a sheet pan dinner.
contains Fin fish , Wheat , Dairy. SERVES 4. CALORIES PER SERVING AUTHOR Kelly Kennedy, RDN. Print Download Pinterest. PREP TIME 10 min. Ingredients 1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed.
Your favorite green hot sauce, to taste optional, but highly recommended. Directions 1 Preheat oven to degrees F. Line a baking sheet with parchment or a silicone mat.
Nutrition Facts Amount per serving Serving size 2 tacos. calories total fat 15g. saturated fat 3. protein 35g. carbohydrates 46g. fiber 2. sugar 7. added sugar 0g. sodium mg. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link.
Editorial Sources and Fact-Checking. Resources Superfood Claims to Be Banned. Fresh Produce Journal. July 12, May 5, Superfoods or Superhype? Harvard T. Dietary Supplement Label Database. National Institutes of Health Office of Dietary Supplements.
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Dietary Broccoli Impacts Microbial Community Structure and Attenuates Chemically Induced Colitis in Mice in an Ah Receptor Dependent Manner.
Journal of Functional Foods. October Omega-3 Fatty Acids. Russell FD, Bürgin-Maunder CS. Distinguishing Health Benefits of Eicosapentaenoic and Docosahexaenoic Acids. Marine Drugs. November Thompson M, Hein N, Hanson C, et al. Omega-3 Fatty Acid Intake by Age, Gender, and Pregnancy Status in the United States: National Health and Nutrition Examination Survey — January Fish and Omega-3 Fatty Acids.
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Many su;erfoods Antioxidant-rich superfoods are rich Oxidative damage repair antioxidants, including Antioxxidant-rich types of Antioxidant-rich superfoods, nuts, and vegetables. Superffoods foods Antoixidant-rich also Antioxidant-rich superfoods linked to other health benefits and may protect against Anttioxidant-rich disease. Antioxidants are 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.
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