Eat foods rich in antioxidants to reduce oxidative stress in the body and, thus, help lower risks associated with chronic diseases like heart disease and cancer. Antioxidants are abundantly found in fruits, vegetables and nuts.
Cooked foods provide more efficient absorption of certain antioxidants, like tomatoes. Herbs and spices like sage, rosemary, oregano and thyme also contain high concentrations of antioxidants.
Walnuts
Walnuts (Juglans regia) are an excellent source of omega-3 fatty acids and antioxidants, along with anti-inflammatory nutrients and prebiotic properties which promote the growth of beneficial gut bacteria.
Walnut consumption reduces pro-inflammatory secondary deoxycholic, bile and lithocholic acids derived by microbes while simultaneously increasing Roseburia and Faecalibacterium populations, which ferment insoluble fiber into short-chain fatty acids that suppress inflammation. Animal studies have also demonstrated how walnuts improve gut microbiomes and decrease carcinogen-induced colon cancer development.
Add walnuts to salads or use them as healthy nut butters, keeping in mind that cooking nuts at high temperatures reduces their antioxidant levels; raw or lightly toasted is best.
Berries
Blueberries and raspberries contain powerful antioxidants like vitamin C and anthocyanins that can help prevent atherosclerosis while increasing immune function. You can enjoy eating these berries raw, or create an attractive berry compote for desserts and salads alike.
Antioxidants first gained widespread recognition when scientists realized the link between free radicals and atherosclerosis, cancer and other illnesses and free radical-rich foods and supplements. Food and supplement manufacturers quickly responded by offering numerous food products with added antioxidants as a defense mechanism against these destructive molecules.
Legumes such as beans and lentils provide essential phenolic compounds and the antioxidant minerals copper, manganese and zinc. Enjoy them alongside whole grains in chili or soup dishes or added into salads or hummus recipes!
Leafy Greens
Leafy greens are one of the richest sources of antioxidants, known for their cancer-fighting properties and rich in folate, calcium and vitamins A-K-C. A staple at any grocery store and often cooked or eaten raw or raw in soups or salads – leafy greens play an integral part in gut healing diets by activating T-bet gene that instructs precursor cells in intestinal lining to produce innate lymphoid cells that seal tight junctions within intestinal walls.
Spinach is an easy-to-add leafy green to smoothies and soups, offering mild flavor with just one leaf. Available year-round, more hardy leafy greens like kale typically become available during wintertime.
Red Peppers
Red peppers contain high concentrations of antioxidant carotenoids such as lutein and zeaxanthin, both known to help prevent age-related vision loss and other eye conditions. Furthermore, peppers boast vitamin C to strengthen immunity systems and aid with cell repair processes.
Green leafy vegetables contain numerous essential vitamins A and K as well as carotenoids, making them an excellent source of nourishment. Pair your plate with olive or canola oils to help your body absorb all those important vitamins.
UPMC registered dietitians can help you incorporate more antioxidant-rich foods into your diet. Contact us for more information or an appointment, and don’t forget that Nutrition Services is part of HealthLink – so get healthy tips sent right to your phone!
Artichokes
Artichokes (Cynara scolymus) have long been revered medicinal plants due to their antioxidant, hepatoprotective, and bile-enhancing properties. Artichoke liquid extracts have proven particularly helpful against nonalcoholic fatty liver disease which leads to hepatocellular damage that progresses toward cirrhosis or even cancer [132].
Artichoke stem, leaf, outer bracts, and receptacle extracts possess antibacterial effects including cell wall disruption, interference with microbial enzyme activity interference and growth inhibition. They also exhibit antifungal activities through modulation of fungal enzyme activity as well as changes to fungal membrane integrity.
Add artichokes to your diet to benefit from their vitamin C content, which may aid the absorption of other essential minerals like iron and zinc. Artichokes also boast high potassium and magnesium concentrations essential for maintaining strong bones and muscles.
