Antioxidants are essential nutrients found in fruits, vegetables, nuts, grains and herbs that protect cells against oxidative damage and help support overall health. Therefore it’s beneficial to consume an assortment of antioxidant-rich foods throughout your day to stay at your best!
Berries, including pomegranates, are one of the best sources of antioxidants. You can enjoy them either fresh, dried or even in jam form!
Fruits
Epidemiological studies have highlighted the antioxidants present in plant-based diets as providing protection from chronic diseases like cancer, cardiovascular disease, atherosclerosis and diabetes. Unfortunately not all foods contain equal quantities of antioxidants; individual food’s antioxidant capacity may vary greatly for various reasons.
Blueberries contain up to 9 millimoles of antioxidants per 3.5-ounce serving, making them one of the top antioxidant choices available. Other great choices include cherries, raspberries and blackberries – especially ones with dark hues as this indicates high amounts of flavonoids and phenolic compounds – powerful antioxidants. Eating one cup daily of berries could lower your risk for heart disease, cancer, high blood pressure and diabetes.
Vegetables
Antioxidants are one of the best ways to fight unstable free radicals, and can be found in numerous foods and beverages like vegetables, berries and nuts. Eating more vegetables as side dishes, drinking 100% fruit juice and adding herbs into meals is one of the easiest ways to incorporate more of these natural chemicals into your diet.
Spices and herbs that have the highest antioxidant values include clove, allspice, oregano, rosemary, thyme and sage; other high-antioxidant content herbs include birch leaves, wild marjoram and wood cranesbill. Our results indicate that animal-based and mixed food product categories tend to have lower mean antioxidant values compared with plant based categories due to synergy effects between phytochemical antioxidants with different redox potentials and their levels of protection.
Spices
Herbs and spices are great sources of antioxidants. Used for thousands of years for both flavoring and coloring purposes, herbs and spices have proven themselves capable of protecting lipid oxidation while increasing shelf life in food products.
Substituting herbs and spices into your meals is a simple way to add more antioxidants into your diet. Try adding cinnamon or turmeric latte powders, or having some warm dark chocolate with high cocoa content as part of breakfast or dessert.
Anti-inflammatory foods help combat diseases like heart disease, diabetes and cancer while aiding digestion and lowering cholesterol levels. Plus, these natural products can easily be added into meals as whole herbs and spices, dried/ground spices extracts or capsules–all GMO-free and clean label.
Nuts
Nuts are packed with protein, healthy fats and antioxidant phytochemicals – including some that have anticancer benefits – making them an excellent source of dietary fibre and zinc. Nut consumption has also been associated with decreased rates of death from coronary heart disease (CHD); although the role nut polyphenols play is yet unclear.
Addition of nuts and seeds is a simple way to increase antioxidant consumption. Seeds like sunflower, chia, flax can serve as great alternatives to peanuts or tree nuts for those with food allergies. Artichokes provide another great source of antioxidants when they’re steamed – their intact antioxidant molecules bind more closely with other molecules in your body for maximum absorption, up to 15x faster!
Grains
Grains such as quinoa and buckwheat contain phytochemicals that act as antioxidants, providing an extra boost of protection. Furthermore, they’re packed full of fiber and B vitamins; be sure to look out for food labels displaying “whole grain” stamps to verify they contain only whole grains rather than refined versions.
Research studies have concluded that those who consume more whole grains have a lower risk for type 2 diabetes, heart disease and colorectal cancer than those who eat less whole grains; however, results have varied depending on which study was undertaken.
Scientists are exploring the effects of eating more whole grains on pancreatic cancer and other illnesses, and this bibliometric study examines publication trends, hotspots and frontiers within this research field.
