Including antioxidant-rich foods in your diet has never been more important, as air pollution, tobacco smoke, UV radiation, alcohol, and fried foods expose us to countless sources of oxidative stress. Our fast-paced modern lifestyle has also fueled the sharp rise in chronic health conditions, but the good news is that including more antioxidant-rich foods in your diet can help your body resist this constant onslaught of free radicals.
you may be wondering, what are antioxidants? In short, antioxidants are molecules created to counteract the harmful effects of oxidative stress, preserve the integrity of our cells, and protect our DNA from damage. Eating foods rich in antioxidants can even slow down the aging process. However, since our bodies cannot synthesize the vast majority of these vital compounds, they must be ingested with food.
Not sure where to find them? There is no need to worry. In this article, we’ll discuss 10 great examples of antioxidant-rich foods to help you fight free radicals and improve your long-term health. You can also find our 7 day plant based diet meal plan. helpful when it comes to learning new ways to incorporate antioxidant-rich foods into your daily diet.
berries
Berries are a true nutritional powerhouse. Fruits such as strawberries, blueberries, black currants, and lingonberries are one of the best dietary sources of vitamins and fiber. Multiple studies, such as one published in the International Journal of Molecular Sciences (opens in a new tab)have shown how regular consumption of berries can significantly lower inflammation levels and greatly reduce the risk of developing cardiovascular disease and certain types of cancer.
These strong health-promoting properties are primarily due to the exceptional levels of antioxidants in these fruits, including phenolic acids, flavonoids, and vitamin C.
Although all the fruits in this family will benefit our health, some will exhibit stronger antioxidant properties than others. According to a review published in the Foods (opens in a new tab) Daily, black currants and blueberries tend to have the highest concentration of these vital compounds.
Grenade
Pomegranates are small red fruits packed with crisp, juicy seeds. A review published in International Journal of Chemical Studies (opens in a new tab) revealed how these fruits can be helpful in treating a host of different infections and reducing the risk of developing chronic conditions such as osteoarthritis, type 2 diabetes and Alzheimer’s disease.
Although not as popular as berries, pomegranates contain a relatively similar level of health-promoting nutrients. According to a review published in the Journal of food bioactives (opens in a new tab)They are a rich source of many different antioxidants, including ellagic acids, gallic acids, anthocyanins, and ellagitannins.
plums
Sweet and juicy, plums are another example of a great antioxidant-rich food. As described in an analysis published by the Journal of Food and Agricultural Chemistry (opens in a new tab)a medium-sized fruit contains almost 6.5 mg of vitamin C (nearly 10% of your recommended daily value).
Multiple studies included in a review published in Research in Phytotherapy (opens in a new tab) showed that regular consumption of plums can lead to better cognitive function, bone density, and cardiovascular health.
Dark chocolate
If you want to boost your antioxidant intake, consider making dark chocolate your next favorite snack. Although the bitter taste of dark chocolate may not be to everyone’s taste, it is one of the healthiest items you can find in the confectionery aisle. Its main ingredient, cocoa powder, is a rich dietary source of flavonoids such as catechin, epicatechin, and procyanidins. These are compounds that have been shown to reduce inflammation levels, improve cardiovascular health and contribute to a better immune response.
According to a review published in the Oxidative Medicine and Cellular Longevity (opens in a new tab), cocoa consumption may also have a positive impact on insulin resistance, cognitive function, and mood. However, it is worth noting that the more processed the chocolate is, the lower the antioxidant capacity it will have. For the most benefit, look for minimally processed chocolate with a high cocoa content.
beets
Beetroot is undoubtedly one of the best antioxidant-rich foods that you can include in your diet. There are multiple health benefits associated with its consumption. These tubers provide a significant amount of nitrates, compounds that directly affect the functioning of our cardiovascular system.
Beet juice also contains a high amount of antioxidant and anti-inflammatory polyphenols. These vegetables are particularly abundant in betalains, polyphenols that give them their characteristic purple color.
According to a review published in the nutrients (opens in a new tab) Journal, regular consumption of beets and beet juice can lead to lower levels of inflammation, better cognition, better blood pressure, and a greatly reduced risk of developing various types of cancer. A review published in Sports medicine (opens in a new tab) also suggests that there is some evidence that beet juice may have a significant impact on athletic performance among athletes.
green leafy vegetables
Leafy green vegetables are the cornerstone of a healthy diet. Kale, spinach, watercress, cabbage or lettuce are not only very low in calories and dietary fat, but also provide a significant amount of fiber, vitamins and minerals.
Spinach is a great example of a green leafy vegetable that is high in antioxidants. Research published in Food and Function (opens in a new tab) showed that regular consumption of spinach can reduce the risk of developing obesity, type 2 diabetes, atherosclerosis and various types of cancer.
Additionally, this leafy green vegetable can be exceptionally beneficial for our eye and brain health. Contains two powerful carotenoid antioxidants: lutein and zeaxanthin. And according to a review published in the Nutrition Reviews (opens in a new tab) journal, lutein and zeaxanthin can absorb harmful blue light that enters the eye, protecting this vital organ from degeneration.
artichokes
The artichoke is a vegetable that tastes similar to asparagus and is most commonly found in the Mediterranean diet. They are a rich source of inulin, a type of prebiotic fiber, as well as potassium and vitamin C.
According to a recently published review in the International Journal of Molecular Sciences (opens in a new tab), artichokes have been shown to possess strong anti-inflammatory and antimicrobial properties. These characteristic bulky vegetables are also a rich source of antioxidants such as vitamin C, hydroxycinnamic acids, polyphenols, and flavonoids.
Legumes: broad beans, lentils and peas
When you think of antioxidant-rich foods, legumes (beans, lentils, and peas) probably don’t cross your mind. However, many of these examples of these basic products provide a large number of polyphenols with strong free radical scavenging capabilities.
According to an analysis published in the Food Science Journal (opens in a new tab), yellow peas, green peas, chickpeas, soybeans, common beans, lentils and red beans are the lentils with the highest antioxidant capacity. They are also some of the The best vegan sources of protein to include in your diet and high in fiber.
Walnuts
Although nuts are very high in calories and dietary fat, they have many health benefits. A review published in nutrients (opens in a new tab) revealed that regular consumption of walnuts can greatly lower the risk of developing a number of chronic conditions, including cardiovascular disease, type 2 diabetes, obesity, gallstones, and certain types of cancer. One of the reasons behind this positive impact is that these staple foods contain many different carotenoids, phytosterols (plant steroids), and ellagic acids with strong antioxidant properties.
And according to a comparison published in the Food Science and Technology (opens in a new tab) Journal, walnuts and pecans tend to show the greatest ability to scavenge free radicals.
Oatmeal
Oatmeal is a great choice for breakfast – it’s hearty, nutritious, and easy to combine with the ingredients of your choice. It is also rich in protein, dietary fiber, calcium, and vitamins B, C, E, and k.
According to a review published by the antioxidants (opens in a new tab) Journal, oats contain high levels of many important antioxidants, including beta-carotene, polyphenols, chlorophyll, and flavonoids. They have been shown to excel at scavenging free radicals, activating cellular repair mechanisms, and protecting against cell damage, as described in the Foods (opens in a new tab) daily.
Other readings
antioxidants. (March 3, 2021). The source of nutrition. https://www.hsph.harvard.edu/nutritionsource/antioxidants/ (opens in a new tab)
Antioxidants: In depth. (2013). National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/antioxidants-in-depth (opens in a new tab)
