Antioxidants provide our bodies with protection from unstable molecules known as free radicals that damage cells. Antioxidants can be found naturally in fruits and vegetables, whole grains, nuts and seeds as well as spices like herbs.
Antioxidant content varies across foods depending on their growing conditions and manufacturing processes; our findings reveal that fresh berries possess significantly greater antioxidant capacity than their processed counterparts.
Leafy Green Vegetables
Green leafy vegetables are packed with nutrition and low in calories. Not only do they fight cancer-fighting compounds, but also provide essential vitamins and minerals such as calcium, magnesium, potassium, phosphorus and vitamin C – ideal for salads or smoothies or lightly cooked in dishes like soups and sautes – cooking can reduce some antioxidant levels like Vitamin C but can increase absorption of other essential vitamins.
Spinach provides iron, folic acid and vitamin K while kale provides plenty of antioxidants like flavonoids, carotenoids and lutein that may help prevent eye diseases. Other dark leafy greens like mustard greens, dandelion greens, turnip greens and bok choy contain disease-fighting vitamins and minerals like vitamins C, A and K folate iron as well as dietary nitrates for optimal health.
Fruits
Fruits such as berries and oranges contain antioxidants to combat the oxidative stress caused by excess free radicals that damage cells and increase your risk for chronic diseases. Consuming various plant foods could help lower this risk by providing different antioxidants with complementary phytochemicals working synergistically together.
Fruits are an excellent source of vitamin C and other antioxidants, making them an excellent addition to salads, smoothies or refreshing berry compotes for dessert. Berries rank highest when it comes to antioxidant content followed by cranberries and apples.
Triphala, Amalaki, Arjuna from India and Goshuyu-tou, a traditional Kampo medicine from Japan containing dried Goji berries were the top antioxidant-rich products among dried fruits; grain products had the highest concentration of antioxidants with Buckwheat, Millet and Barley flours being among them.
Nuts
Nuts are an excellent source of antioxidants such as vitamins E and K, healthy fats and protein. Nuts make an easy addition to breakfast toast or smoothies/salads!
Consuming nuts may help lower cholesterol and triglyceride levels while simultaneously decreasing inflammation and increasing production of the anti-inflammatory molecule adiponectin.
Nut milks and bars have become increasingly popular as people look for plant-based dairy alternatives. If possible, select unsweetened varieties to limit any additional sugar. Nuts contain high calorie counts so should only be eaten sparingly.
Seeds
Seeds provide essential healthy fats, fiber and protein as well as several key vitamins and minerals – not to mention antioxidants! Try including seeds like chia, flaxseeds, sunflower, pumpkin and sesame in various dishes or as snacks!
Sunflower seeds provide essential minerals, like zinc and magnesium, that contribute to heart health, as well as being high in phosphorus and potassium content. Flaxseeds also offer many antioxidant-rich components.
Add seeds to salads, pasta dishes, avocado toast and oatmeal as an ingredient or topping, or use them in soups as a garnish. Just beware when adding too many seeds as this could add unnecessary calories, fat and sodium – aim to consume an ounce or less per day for optimal benefits.
Spices
Herbs and spices are great ways to add both flavor and antioxidants to food, with rosemary having the highest average concentration of antioxidants, followed by thyme and clove. Rosemary pairs especially well with strong flavors such as tomatoes, onions and garlic – try using it in salad dressing, stewed pears and baked goods!
Cloves contain more antioxidants than any other spice and are an integral component of Indian flavors such as chai and garam marsala. Ground cloves add warmth and sweetness to oatmeal, applesauce and baked goods.
These spices contain phenolic phytochemicals such as rosmarinic acid found in thyme and oregano, eugenol found in clove and allspice, and gallic acid found in rosemary and sage which work to inhibit NF-kB transcription factors that govern inflammation responses.
