Antioxidants are chemicals that protect cells against free radical damage by neutralizing free radicals – unstable molecules which damage cell structures and cause inflammation in our bodies. Eating foods rich in antioxidants has been found to be protective against cardiovascular disease, cancer and other chronic illnesses.
Berry, fruit and vegetable foods boast the highest antioxidant values, with clove leading the pack among herbs and spices. Clove is also highly valued among peppermint, allspice cinnamon oregano thyme rosemary and saffron as food items that provide additional benefits.
Fruits
Antioxidants are substances produced both internally and in food sources that help fight cell-damaging free radicals, and thus protect cells against damage. Fruits and vegetables are excellent sources of antioxidants.
Blueberries, blackberries and cranberries are fruits packed with antioxidants. Blueberries in particular contain flavonoid anthocyanins which have been linked to lower rates of heart disease and vision issues.
Raspberries and red strawberries contain plenty of antioxidants, such as the flavonoid ellagic acid. A November 2017 study published in the International Journal of Molecular Sciences also found kaempferol as an extremely potent anti-oxidant present in pinto beans cooked as a meal.
Some antioxidants are more effectively absorbed when cooked; tomatoes contain more lycopene when heated than when eaten raw.
Vegetables
Vegetables contain antioxidants that protect cells against oxidation, which is associated with heart disease, certain cancers, type 2 diabetes and other medical issues. Vegetables, berries, nuts and whole grains are great sources of these protective agents.
Leafy green vegetables like kale are an excellent source of vitamin C and carotenoids, while certain cruciferous veggies, like broccoli, offer plenty of folate, calcium, potassium, and magnesium. Kale also boasts powerful free radical-scavenging abilities according to research published in “Foods.”
Legumes such as beans and lentils provide a wealth of phenolic compounds and essential antioxidant minerals like copper and manganese. Plus they’re an excellent source of protein.
Nuts
Nuts may seem small in size but their nutritional impact is substantial. Packed full of vitamins, minerals and plant compounds to reduce inflammation and combat oxidation, nuts can provide vitality-boosting nourishment in just bite.
Nuts provide essential heart-healthy fats, fiber, and proteins. Many observational studies have linked nuts with reduced risks of obesity, high blood pressure, type 2 diabetes and coronary heart disease.
Choose walnuts, pecans, peanuts, sunflower seeds and almonds if possible as these foods contain antioxidants in abundance. Cooking may even enhance some antioxidant availability – for instance lycopene in tomatoes becomes more accessible through this process.
Legumes
Foods rich in antioxidants help protect the body against oxidative stress and chronic diseases, as well as enhance their efficacy of traditional medications.
Antioxidants are compounds that prevent molecules from undergoing oxidation, the process that gives foods their color (beta-carotene gives carrots an orange hue and chlorophyll turns kale green). Common examples include vitamins C and E, beta-carotene, selenium and dietary fiber – however there are hundreds of naturally occurring substances such as flavonoids, phenolic acids and glutathione which also act as antioxidants.
Lentils, kidney beans, and black-eyed peas are excellent sources of antioxidants and contain kaempferol which has been shown to suppress cancer cell growth while decreasing inflammation.
Seeds
Nuts and seeds provide more than protein: they also contain antioxidant phytochemicals – plant chemicals used by plants to defend themselves from disease or stress.
The Antioxidant Food Table reports that pomegranate seeds contain some of the highest concentrations of antioxidants. You can enjoy eating whole or drinking 100% pomegranate juice as an additional concentrated source.
Olives are an excellent source of antioxidants. Not only are they rich in monounsaturated fat, but they also contain powerful phenolic compounds and flavonoids with potency antioxidative effects; black olives in particular boast high antioxidative capacity while also offering vitamin E, folate, potassium benefits.
Spices
Spices and herbs contain many different forms of antioxidants, including flavonoids and phenolic acids, that may provide protection from certain forms of cancer. Studies indicate this possibility.
Food variety is key to meeting your antioxidant needs, with orange and red fruits and vegetables often packed full of the vitamin C antioxidant. Also be sure to include legumes as they contain phenolic compounds as well as copper, manganese and zinc which all act as powerful antioxidants.
Chefs use pungent plants proximally (immediately) because they can help mask foul smells and flavors found in foods that spoil quickly; but this doesn’t explain their long-term (evolutionary) use.
