Antioxidants are molecules that fight free radicals – dangerous molecules which damage cells – by neutralizing them, and helping protect against disease and aging. They may even help stave off memory loss!
Foods rich in antioxidants include flavonoids (found in foods such as tea, apples, berries and kale), carotenes (such as carrots and spinach), vitamin C, selenium and some whole grains.
Some foods, like tomatoes, can provide more antioxidants when cooked while other items such as berries can be more easily absorbed if eaten raw.
Fruits
Fruits and vegetables contain antioxidants to combat free radicals that cause oxidative stress, increasing your risk for heart disease, cancer, diabetes and other chronic illnesses. Antioxidant-rich foods include berries, dark chocolate, tomatoes, leafy greens and whole grains – foods which provide vital protection.
Berries are packed with vitamin C and other vital nutrients, and just one cup of blueberries every day will provide you with an antioxidant boost.
Plums are an excellent source of vitamin A, fiber and potassium – not to mention an abundance of antioxidant ellagic acid!
Prunes rank 11th on the Antioxidant Food Table and are rich in plant chemicals that help prevent free radical damage such as phenolic acids and flavonoids. Plus, their soluble fiber content aids your body’s absorption of these antioxidants!
Vegetables
Dietary sources of antioxidants provide an easy way to ensure that you’re getting enough for proper functioning of the body. A diet rich in fruits, vegetables and grains offers many of these antioxidants – like vitamin C (which does not accumulate), E, carotenoids and selenium.
Berries such as blueberries, cranberries, raspberries, strawberries and blackberries rank highly on the antioxidant-rich fruits list; one cup daily will provide all of their benefits.
Brassica vegetables such as kale and collard greens are an excellent source of antioxidants, rich in calcium, fiber, vitamins A, K and E.
Root vegetables such as beets, carrots and radishes are rich sources of antioxidants. Try them either cooked or raw for maximum nutrition!
Nuts & Seeds
Nuts and seeds provide a wealth of essential vitamins, minerals, phytochemicals and heart-healthy fats, along with plant proteins. Their exact nutrient composition varies significantly depending on which nuts or seeds are consumed.
Seeds contain all the elements required for new plants to form, including an embryo that will develop into nuts or seeds in their future form, stored food for growth and protection from environmental factors. They’re often eaten whole, ground up into powder or added into smoothies and soups as snacks or sauces.
Beans and lentils are packed with antioxidants, making them easy to incorporate into meals like chili, soups or hummus. Herbs and spices like cloves cinnamon oregano thyme rosemary parsley sage provide even more antioxidant-rich flavors to add some depth of flavour when cooking any dish* Please keep in mind that preparation and cooking methods can alter levels of some antioxidants; lycopene from tomatoes for instance is absorbed more readily during this process.
Spices
Antioxidants are chemicals present in foods that help to ward off disease by acting as the body’s defense against oxidative stress, which is the source of atherosclerosis, cancer and other serious ailments.
Plant-derived antioxidants, known as polyphenolic bioflavonoids, include compounds like resveratrol, quercetin and anthocyanins (found in blueberries, lingonberries, red grapes and dark berries), as well as compounds such as resveratrol. Such antioxidants provide protection for heart and artery health as well as improved immunity.
Other powerful antioxidants include chlorophyll, which detoxifies the body while protecting DNA from damage and aiding natural cancer prevention. It’s found in foods such as spirulina, leafy green vegetables and certain powdered green juices; cooking methods also impact its content; for instance frying and roasting produce less antioxidants than boiling or steaming methods do; products in “Herbal/Traditional Plant Medicine” or “Vitamin and Dietary Supplements” categories often boast greater levels of antioxidants but are classified differently than typical foods.
