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.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease.

Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter?

We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic? Factors that increase the production of free radicals in the body can be internal, such as inflammation , or external, for example, pollution, UV exposure, and cigarette smoke.

Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health. Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress.

Activities and processes that can lead to oxidative stress include :. The damage caused by oxidative stress has been linked to cancer, atherosclerosis , and vision loss. It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions.

Other research has indicated that antioxidant supplements may help reduce vision loss due to age-related macular degeneration in older people.

Overall, however, there is a lack of evidence that a higher intake of specific antioxidants can reduce the risk of disease. In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting. There are thought to be hundreds and possibly thousands of substances that can act as antioxidants.

Each has its own role and can interact with others to help the body work effectively. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods. Each antioxidant serves a different function and is not interchangeable with another.

This is why it is important to have a varied diet. To obtain some specific antioxidants, try to include the following in your diet:.

Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Vitamin E : Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables. Beta-carotene : Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes.

Lutein : Green, leafy vegetables, corn, papaya , and oranges. Selenium : Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes.

Goji berries and many other food products that contain antioxidants are available to purchase online. The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:. Lycopene is the antioxidant that gives tomatoes their rich red color.

When tomatoes are heat-treated, the lycopene becomes more bio-available easier for our bodies to process and use. However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process.

Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw. There is no set recommended daily allowance RDA for antioxidants, but a high intake of fresh plant-based produce is considered healthful. It is worth remembering that, while studies link the consumption of fruits and vegetables with better overall health, it is not clear whether how far this is due to the activity of antioxidants.

In addition, caution is needed regarding supplements. The National Institutes of Health NIH warn that high doses of antioxidant supplements can be harmful.

A high intake of beta-carotene, for example, has been linked to an increased risk of lung cancer in smokers. A high dose of vitamin E has been found to increase the risk of prostate cancer , and the use of some antioxidant supplements has been linked to a greater risk of tumor growth.

Antioxidant supplements may also interact with some medications. It is important to speak with a health provider before using any of these products. Learn more about vitamin E for skin here. A review suggests that the key antioxidants for skin health include:. While the review stresses the importance of diet, some of the antioxidants it mentions are available as supplements or in skin care products.

A popular antioxidant ingredient in skin care products is vitamin C. According to a review , vitamin C is the most abundant antioxidant in human skin. Even with high-dose oral supplements, only a fraction of vitamin C will be biologically available and active in the skin.

Therefore, topical vitamin C products may be a good option. The review notes that the topical application of vitamin C may have anti-aging and anti-pigmentation properties and protect from the effects of the sun.

Additionally, vitamin C replenishes vitamin E levels. The AAD recommends that people should take time to identify their skin type before choosing skin care products.

If a person understands their skin type, it can help them find a suitable skin care routine and choose the right products. The AAD also advises wearing sunscreen daily with an SPF of 30 or higher on all skin not covered by clothing.

To save time, a person may wish to choose a moisturizer containing SPF. Retinoids are vitamin A-based products and include retinol. Retinol is a popular ingredient in skin care products and may improve uneven skin tone, pigmentation, and texture. The AAD advises that products containing retinoids are a good option for people with mild acne or fine lines and wrinkles.

However, the AAD recommends that people with skin allergies or dryness avoid retinoids. Additionally, pregnant people must not use retinoid products, and those with hormonal acne should consult a dermatologist first.

People who use retinoid products must use sunscreen, as they make the skin more sensitive to sun damage. Find 15 of the best retinol creams for all skin types here. A study states that antioxidants may be valuable in skin care, both topically and orally. However, the author advises against using large doses for prolonged periods without seeking medical advice, as this may cause adverse effects.

The review also notes that despite many antioxidant skin care products being available, evidence varies regarding their impact on skin cells.

Antioxidants are present in a wide range of foods. The best food sources of antioxidants include :. Find a guide to antioxidant foods here.

If someone has concerns about their skin health, they should speak with a doctor or dermatologist. Supplements contain antioxidants that may interact with medications doctors prescribe, so it is always best to check first before taking them.

Evidence suggests a connection between oxidative stress and conditions, such as acne and seborrheic dermatitis. However, no studies demonstrate the impact of antioxidants on these conditions.

Antioxidants work together in a complex manner. The most abundant antioxidant in the skin is vitamin C.

Retinoids may be potent for people with certain skin conditions, such as acne. The skin contains antioxidants, and the most abundant one is vitamin C.