But it is plausible that antioxidants may interfere with this process. So, certain antioxidants such as vitamin E, vitamin C, and beta-carotene may be responsible for lower cancer rates.

Antioxidants help you fight free radicals, leading to improved health and well-being. They help your body stay healthy and lower the risk of various diseases.

Providing your body with food rich in antioxidants like fruit, vegetables, and nuts is favored over supplements. After a bad foot injury, I discovered I loved lifting as much as I love running the trails.

So, at the age of 50 I added lifting heavy to my training plan. I am passionate about spreading the message that age is no limit and you can not only thrive on a plant-based diet, you can help end animal cruelty and have a positive impact on the environment too.

So, get out there and go for it! Welcome to the team monica. stratton Sport: Triathlon, Cycling, Running "I have struggled for my entire life with food. It seems everything I ate made me feel sluggish or sick. My husband and I decided to try the vegan lifestyle and we have never felt better.

My digestive system is running so much better and I feel I have more sustainable energy through my workouts and life. Being vegan has helped me fuel better for all my races and training. I am very proud to be a vegan athlete. I have seen what it has done for me and my performance in all my sports.

I want to share my story of how being vegan has changed my life in terms of how I feel on a daily basis and in sport. Being a professional athlete my students look to me and how I live my life and I am very proud to tell them how much better my body feels being vegan ".

Welcome back rjsacks Veganism saved my dad's life many years ago. He had horrible blockages in his heart and faced stents and a very dangerous operation, or seeing what would happen if he went whole food no oil plant based. He reversed his heart disease and is healthy as ever and still vegan. He never needed heart surgery.

He is now 61 years old and still doing distance cycling rides. I started changing what I was eating during high school when my dad switched his diet. I made the complete switch after I met my boyfriend, a collegiate vegan runner at the time.

I was mostly looking at veganism through a health lens until I met him and he helped me face the ethical dilemmas of eating animal products as well. Since I went vegan, my sister went vegan, my mom went vegetarian almost plant based, and my brother who I thought would never change has cut a significant amount of meat and dairy from his diet.

My dad, boyfriend and I are all vegan cyclists currently. My whole immediate family is very open to veganism and eats vegan at family gatherings. Being vegan has been easy with supports like mine. I feel strongly about spreading a positive message and hopefully helping make a change.

Veganism saves so many animals, it can save people like my dad, and can save our planet. I can show other athletes that vegans aren't frail and sickly, we can compete and do well without eating animal products. The doctor said statins for the rest of my life because high cholesterol was in my family so I took things into my own hands.

Since then I lost the 40 lbs and reversed all the other issues. I now also realize the impact going vegan has on the animals and the environment. Meet Team VPA athlete Shari. I'm overjoyed to have found this team. I adore the mission statement because it reflects my beliefs too.

I'm 48 years young, a small business owner, yogi, group fitness instructor, and outdoor enthusiast. My primary sport is Triathlon, but running will always be my first love with more than 6 marathons under my belt.

Free radicals are generated in much higher numbers by alcohol consumption, pollution, pesticides, cigarette smoke, ultraviolet light, stress, lack of sleep, fried foods — and especially meat. Their disruptive behaviour can lead to cells dying or cause mutations in DNA that lead to cancer.

There is, however, an antidote. Antioxidants can disarm free radicals before they do any damage and there are hundreds, probably thousands, of different substances that act as antioxidants in food — especially plant foods. The best-known are the ACE vitamins, A beta carotene , C and E, plus selenium, lycopene and polyphenols, but there are many, many more.

Lemon and lime juice prevent oxidation because they contain vitamin C. Plant foods are by far the richest source, while meat, fish and dairy are low in antioxidants. Berries are an excellent source, especially blackcurrants, strawberries, blackberries and cranberries.

Olives are also a good source. Good vegetables to go for include artichokes, kale, red and green chilli, red cabbage and beetroot. Wholemeal bread, brown rice and wholegrain pasta contain far more antioxidants than white, processed equivalents.

In nuts, most antioxidants are found in the outer skin, for example in almonds, pecans and walnuts. Brazil nuts are an exceptional source of the antioxidant selenium — two a day can increase blood levels by over 60 per cent. Chocolate can be a rich source, but it has to be dark — the more cocoa, the better — so go for per cent.

Black and green tea, red wine, grape juice and coffee all contain significant amounts, but obviously wine, tea and coffee should be drunk in moderation because of alcohol and caffeine content. Herbs and spices are generally rich in antioxidants — especially cloves, peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary and saffron.

Experiment away and be generous! The antioxidant lycopene is a pigment that helps give red and pink fruit and vegetables their colour, and cooking actually increases the levels.

Best sources are tomatoes and tomato products — organic ketchup may contain up to three times as much lycopene as nonorganic. Vitamins A, C and E can be destroyed by long-term storage or prolonged cooking.

Although cooking can increase antioxidants in some foods, processed foods generally contain a lot less than fresh foods. The key factor determining our risk of disease is the whole diet rather than individual elements, with plant foods exerting a powerful, protective effect.

The high antioxidant content of fruits and vegetables may be one of the reasons why. What about supplements? All manner of health claims have been made for antioxidants and global sales of supplements have soared.

High-dose beta-carotene supplements have, for instance, been linked to an increased risk of lung cancer in smokers, while high doses of vitamin E may increase the risk of prostate cancer and haemorrhagic stroke — a type of stroke caused by bleeding in the brain. To increase your absorption of iron and zinc from legumes, you may also want to avoid consuming them at the same time as calcium-rich foods.

Calcium can hinder the absorption of these nutrients if you consume it at the same time 9. In contrast, eating legumes in combination with vitamin C-rich fruits and vegetables can increase your absorption of iron Beans, lentils, and peas are nutrient-rich plant alternatives to animal-derived foods.

Soaking, fermenting, and proper cooking can increase nutrient absorption. Nuts and seeds are great additions to any vegan refrigerator or pantry.

In addition, nuts and seeds are great sources of iron, fiber, magnesium, zinc, selenium, and vitamin E. They also contain a good amount of antioxidants and other beneficial plant compounds Nuts and seeds are extremely versatile.

You can eat them on their own or work them into interesting recipes such as sauces, desserts, and vegan cheeses. Try to choose unblanched and unroasted varieties whenever possible, since nutrients can be lost during processing Favor nut butters that are natural rather than heavily processed.

These are usually free of the oil, sugar, and salt often added to some popular varieties. Nuts, seeds, and their butters are nutritious, versatile foods rich in protein and nutrients.

They can be good additions to your pantry. These three types of seeds have special nutrient profiles that deserve to be highlighted separately from the previous category. Research also shows that the fats found in hemp seeds may be very effective at diminishing symptoms of premenstrual syndrome and menopause 14 , 15 , They may also reduce inflammation and improve certain skin conditions For their part, chia seeds and flaxseeds are particularly high in alpha-linolenic acid ALA , an essential omega-3 fatty acid your body can partially convert into eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

EPA and DHA play important roles in the development and maintenance of the nervous system. These long-chain fatty acids also seem to have beneficial effects on pain, inflammation, depression, and anxiety 18 , 19 , 20 , Since EPA and DHA are primarily found in fish and seaweed, it might be challenging for vegans to consume enough through their diets.

However, studies suggest that the body can convert only 0. This conversion may be increased somewhat in vegans 22 , Regardless of this, both chia seeds and flaxseeds are healthy. They also make great substitutes for eggs in baking, which is just one more reason to give them a try.

The seeds of hemp, chia, and flax are richer in protein and ALA than most other seeds. Flaxseeds and chia seeds are also great substitutes for eggs in recipes.

Tofu and tempeh are minimally processed meat substitutes made from soybeans. Both contain 9—20 grams of protein per 3. Tofu, created by pressing soybean curds, is a popular replacement for meats. It can be sautéed, grilled, or scrambled.

It makes a nice alternative to eggs in dishes such as omelets, frittatas, and quiches. Tempeh is made from fermented soybeans. Its distinctive flavor makes it a popular replacement for fish, but it can also be used in a variety of other dishes. Fermentation can help reduce the amount of antinutrients that are naturally found in soybeans, which may increase the amount of nutrients the body can absorb from tempeh.

The amount of vitamin B12 in tempeh also remains low and can vary from one brand of tempeh to another. Therefore, vegans should not rely on tempeh as their only source of vitamin B12 26 , Seitan is another popular meat alternative.

It provides about 18 grams of protein per 3. It is also contains iron, calcium, and phosphorus However, people with celiac disease or gluten sensitivity should avoid seitan due to its high gluten content. They should be eaten sparingly. Minimally processed meat alternatives such as tofu, tempeh, and seitan are versatile, nutrient-rich additions to a vegan diet.

Try to limit your consumption of heavily processed vegan mock meats. Vegans tend to consume smaller amounts of calcium per day than vegetarians or meat eaters, which may negatively affect their bone health. This seems especially true if calcium intake falls below mg per day 29 , For this reason, vegans should try to include calcium-fortified plant milks and plant yogurts in their daily menu.

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? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants.

Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

I hope you found this information helpful. Remember, the key to a healthy vegan diet for men over 40 is to include a wide variety of antioxidant-rich fruits and vegetables in your daily meals.

Stay tuned for the next chapter where I will discuss other sources of antioxidants for men on a vegan diet. These are essential components of a well-rounded diet, providing a plethora of vitamins, minerals, and antioxidants to support overall health and well-being.

When it comes to whole grains, quinoa, oats, and barley are absolute powerhouses of antioxidants. These grains are packed with polyphenols and other antioxidants that can help reduce inflammation and protect against chronic diseases such as heart disease and cancer.

Including these whole grains in your diet can also help lower cholesterol and regulate blood sugar levels , making them an excellent choice for men over When it comes to nuts and seeds, almonds, walnuts, and chia seeds are some of the best choices for antioxidant-rich foods.

These nuts and seeds are rich in vitamin E, omega-3 fatty acids, and other antioxidants that can help protect against oxidative stress and improve overall heart health. Adding these to your diet can also help improve brain function and support healthy aging , which is especially important for men over Not all antioxidant-rich foods are fruits and vegetables.

There are some superfoods and other vegan sources that are packed with antioxidants as well. These options can be a great addition to your diet to ensure you are getting a wide range of beneficial nutrients.

To find out more about some of the best antioxidant foods, you can read this article on The best antioxidant foods: List and benefits. Spirulina and chlorella are types of algae that are rich in antioxidants, particularly beta-carotene and chlorophyll. These two superfoods are known for their ability to combat oxidative stress and reduce inflammation in the body.

They are also a good source of protein, making them an excellent addition to a vegan diet. You can easily incorporate spirulina and chlorella into your diet by adding them to smoothies, salads, or even simply mixing them with water. Indulging in a bit of dark chocolate can actually be beneficial for your health.

Cocoa and dark chocolate are loaded with flavonoids, a type of antioxidant that can help protect your cells from damage caused by free radicals. Enjoying a small piece of dark chocolate as a treat can satisfy your sweet cravings while providing a dose of antioxidants.

The inclusion of superfoods like spirulina and chlorella, as well as the indulgence of high-quality dark chocolate, can significantly boost your antioxidant intake on a vegan diet.

These options can provide a wide range of antioxidants, vitamins, and minerals that are essential for maintaining overall health. Generally, I recommend obtaining nutrients from whole foods as much as possible, but in some cases, supplements and fortified foods can be a helpful addition to your diet.

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Tomato products, canned, sauce. 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.

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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.

Connect with her on Instagram and Facebook, or visit www. health's editorial guidelines. Medically reviewed by Elizabeth Barnes, RDN. Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies.

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