Antioxidants are phytochemicals found primarily in plant foods like fruits, vegetables, nuts and whole grains that work to protect cells against free radical damage caused by unstable molecules called free radicals that damage them and promote diseases such as heart disease, cancer, diabetes and high blood pressure.
We analyzed over 200 food products to identify those containing the highest antioxidant concentration. Berry, coffee and dark chocolate products top our list.
Walnuts
Walnuts (Juglans regia) contain polyphenolic compounds known as ellagitannins that reduce oxidative stress and inflammation by activating Nrf2 signaling, along with omega-3 fatty acids and tocotrienols which may provide protection from coronary heart disease.
Walnuts can help to promote the diversity and abundance of beneficial gut microbes. These microbes convert ellagic acid (EA) from walnut into anti-inflammatory urolithins; EA also inhibits HDAC activity while stimulating gene expression for apoptosis, cell growth and anticancer activities.
This superfood is chock-full of alpha-linolenic acid, an omega-3 fatty acid, as well as vitamin C to support immune function. Enjoy these walnuts on salads or side dishes; incorporate them into baked goods; or sprinkle on fruit desserts! A recent study demonstrated that adding 1.5 ounces of walnuts per week to one’s diet led to greater numbers of good bacteria residing in their digestive tract compared with those who didn’t do this; this led to reduced rates of colon cancer and depression!
Berries
Berries such as blueberries and pomegranates provide antioxidant protection to combat inflammation caused by excess free radicals that damage cells and DNA, potentially leading to chronic diseases. Antioxidants from plant foods like blueberries help counteract this inflammation.
These antioxidants come from the phenolic compounds found in berries, such as anthocyanins, flavonols, and hydroxybenzoic acids. Berries are well known to offer anti-inflammatory, antihypertensive, and antihyperglycemic benefits as well.
Antioxidant Food Table researches berries with high total polyphenol contents that can be consumed fresh as well as juices, concentrate beverages and jams/purees. Cranberries, Goji Berries and Blackcurrants boasting the highest total polyphenol contents are among those evaluated in our table.
Nuts and seeds are an excellent source of antioxidants. Their value depends upon both type and usage; walnuts with their protective pellicle have greater value than those without one; cooking and drying can alter total polyphenol content as well.
Red Peppers
Peppers in this category provide an abundance of vitamin C and antioxidant phytochemicals, in addition to potassium, folic acid and fiber. Plus they’re delicious additions to salads, side dishes and main meals!
Vegetables range in hue from green, through yellow, orange and red; red being their peak. All four colors offer health advantages: these colorful vegetables contain low calories while being filled with vitamin A and C as well as potassium and folic acid – plus beta-carotene can even be converted to vitamin A in our bodies!
Red peppers contain the carotenoids lutein and zeaxanthin that are beneficial for eye health, potentially decreasing macular degeneration and cataract risk. Furthermore, these foods contain vitamin E which protects cells against damage; eating such foods regularly may lower your risk of cardiovascular disease as well as some cancers.
Artichokes
Antioxidants found in plant foods help neutralize free radical damage by providing vitamin C, carotenoids and phytochemicals such as flavonoids, isothiocyanates and phenolic acids to protect cells against free radical damage. Antioxidant-rich food sources could lower your risk of heart disease, cancer and other chronic illnesses.
The present research sought to compare total phenolic content and antioxidant activities between two local genotype artichoke varieties – Sakiz and Bayrampasa from Cynara cardunculus L.). Both raw and cooked samples were utilized in this experiment and results indicated that cooking increases antioxidant capacity more so than raw counterparts.
Artichokes contain many essential vitamins and minerals, including folates, potassium and phosphorus. Furthermore, this vegetable boasts fiber inulin as well as plant chemicals with anti-inflammatory properties like phenolic compounds and coumarins. Furthermore, their high antioxidant capacity makes artichokes a good source of magnesium, helping heart rhythm disorders as well as improving sleep.
