Antioxidants help the body neutralize free radicals and can reduce risk factors for heart disease, cancers, aging and other diseases. Antioxidants can be found in plant-based foods such as berries, walnuts and chocolate.
Spices and herbs also boast powerful antioxidant benefits. Incorporating cloves, cinnamon, oregano, and thyme into your meals could reap significant rewards!
Walnuts
Walnuts rank high in antioxidant content compared to other nuts. Furthermore, they’re an excellent source of “good fats” and fiber.
Consuming walnuts regularly is one way to maintain healthy levels of triglycerides and, therefore, may reduce oxidative stress and possibly the risk of heart disease.
Recent research demonstrated how regular walnut consumption can alter gut microbiota to one with anti-cancer effects, thanks to ellagitannins, PUFAs and their immune-modulating capabilities. This effect may be partly mediated by its constituent elements ELLAGITANNINs PUFAs as well as immune modulatory benefits.
Mix them into salads, pestos and other sweet and savory dishes; or serve as an appetizer. Once cool, store in an airtight container; they should keep for approximately one week.
Berries
Berries are an excellent source of antioxidants, from blueberries and cranberries to strawberries and black currants. Pomegranates also offer powerful antioxidant protection; one study demonstrated this by showing they helped lower biomarkers of chronic disease.
Eat berries as snacks or add them to a salad like this Pomegranate, Cranberry & Brie Bruschetta for an easy treat! Dark leafy greens such as arugula, spinach and kale also contain many important antioxidants including carotenoids and Vitamin C.
Orange-colored fruits such as naval oranges, grapefruits and mandarin oranges provide an excellent source of antioxidants that may help protect against eye health issues. Lutein and zeaxanthin antioxidants found in their orange hues may offer protection.
Red Peppers
Red peppers are an excellent source of vitamin C, an anti-oxidant and preventative against conditions like scurvy. Furthermore, they’re loaded with carotenoids and phenolic compounds including quercetin and lutein flavonoids; plus their high bile acid binding capacity may help lower cholesterol levels and reduce heart disease risks.
Add tomatoes to salads, stir-fries, traybakes and soups as an ingredient or add them raw into dips and salads as an ingredient for additional zesty flavour. They make an easy homegrown vegetable to grow; try growing Jeanette/Terrano, Sweet/Robusto Orangela/Terrano or Fascinato/Terrano varieties for optimal flavor!
Artichokes
Artichokes contain high concentrations of antioxidant-rich phenolic compounds with medicinal benefits, including mono- and dicaffeoylquinic acids, caffeic acid, ferulic acid, sequiterpene and cynarin. Furthermore, artichokes provide plenty of minerals and fiber.
Artichokes are excellent sources of vitamin C, folate and dietary fibre. Their soluble fibre can serve as a prebiotic while their volatile compounds have been proven to reduce cholesterol and protect against heart disease.
Note that how you cook artichokes affects their antioxidant content. Research shows that using steaming or boiling has shown to boost their effectiveness compared to frying; likely due to breaking down cell walls which makes antioxidants more accessible and easily absorbed by your body. One study even discovered that steaming increased antioxidant activity 15 times greater than frying!
Leafy Green Vegetables
Green leafy vegetables are an excellent source of antioxidants, such as the flavonoid kaempferol. Additionally, these leafy greens contain high concentrations of vitamins C, K and A as well as folate, carotenoids, lutein and phenolic compounds for added nutritional benefit. Make an effort to include more greens like bok choy, spinach Swiss chard kale microgreens in your daily diet for an increase in antioxidant intake.
Eating fruits, vegetables and whole grains on a daily basis is one effective way to boost antioxidant intake. A large study with 960 Memory and Aging Program participants discovered that those who consumed the highest quantities of antioxidant-rich food had lower risks of cognitive decline.
Cooking some foods can help your body more readily absorb their antioxidants (for instance, heating tomatoes increases how much lycopene your body can absorb). Speak to one of UPMC’s registered dietitians about ways you can incorporate more antioxidant-rich food sources into your meals.
