Antioxidant-rich foods provide crucial protection to cells and body tissues from oxidative damage, with berries (blueberries, cranberries, blackberries and strawberries) serving as key sources.
Some antioxidants are best absorbed when consumed via cooking; for instance, cooked tomatoes offer more lycopene than their raw counterparts. Carotene-rich vegetables (carrots, red peppers and kale) provide additional sources of antioxidants in cooked form.
Leafy Green Vegetables
Antioxidants found in food provide protection from free radical damage that leads to disease, aging and illness. Leafy green vegetables like spinach and kale contain many vitamins and minerals in addition to being packed full of antioxidants.
Add spinach to salads, soups and egg dishes for an antioxidant and Vitamin A boost. Kale is another popular leafy green veggie that packs a nutritional punch.
Leafy greens are an excellent natural source of folate, the sister compound to the fortified vitamin folic acid found in many prenatal vitamins. Folate has been shown to protect against heart disease and certain birth defects while dark green vegetables such as endive and bok choy are rich sources of the antioxidant kaempferol which has been demonstrated in test-tube studies to reduce inflammation and inhibit cancer cell proliferation.
Fruits
Studies indicate that diets high in antioxidants from fruits, berries, leafy greens and nuts could help protect against chronic diseases and may also delay the aging process.
Antioxidants such as flavonoids and phenolic acids are abundantly found in plant foods such as fruit, vegetables, whole grains, legumes and more. Their anti-free radical properties could potentially reverse some of the damage done by free radicals that lead to many health conditions.
The highest mean antioxidant contents were seen in dried amla (Indian gooseberry) as well as products made with wild dog rose, zereshk (red sour berries from Iran), fresh crowberries and black currants, and wild bilberries. Clove was the leader among herbs; followed by peppermint, allspice cinnamon oregano thyme basil and sage.
Nuts
Antioxidants can be found in fruits, vegetables, whole grains, nuts, legumes, herbs and spices as well as some fungi. Antioxidants work by neutralizing free radicals within our bodies, protecting us against oxidative stress while decreasing risk for chronic illnesses like cardiovascular disease and cancer.
Nuts provide protein, healthy fats and an abundance of antioxidant phytochemicals – essential nutrients that have been demonstrated through human studies to improve lipid profiles, enhance endothelial function and decrease inflammation.
Move over pecans! Walnuts now hold the title for highest antioxidant content among nuts. One cup of hulled walnuts provides over twice the amount of top-grade antioxidants as one cup of top-grade walnuts! Add them to salads or trail mixes; or sprinkle some onto salads! Sunflower seeds also boast high levels of antioxidants while being an excellent source of vitamin E, selenium and healthy fats.
Legumes
Consuming plenty of antioxidants is proven to lower oxidative stress and risk for chronic disease, making food rich in antioxidants an invaluable way to achieve optimal health. Eating a variety of healthy foods will provide many of these antioxidants needed for achieving maximum wellness.
Pinto, black and kidney beans contain one of the highest concentrations of antioxidants per calorie consumed and are an affordable source of protein, fiber and calcium. Furthermore, beans contain an exclusive antioxidant known as kaempferol which may help protect against heart disease, cancer and inflammatory conditions.
Spices and herbs with high mean antioxidant values include cloves, allspice, cinnamon, oregano, thyme and rosemary – providing delicious ways to add flavor without adding additional sugars. Please refer to the Antioxidant Food Table for further analysis on spices and herbs.
Spices
Studies have demonstrated that spices and culinary herbs contain natural phenolic antioxidants which can effectively inhibit lipid peroxidation, reduce platelet aggregation and prevent carcinogenic activities.[2]
Turmeric, an integral ingredient in curry dishes, provides anti-inflammatory curcumin. Both fresh and dried thyme have antioxidant values comparable to rosemary; both varieties make up Herbes de Provence spices (try adding them to chicken or vegetable soup). A small amount of ground allspice is often included as part of Caribbean jerk marinades as it reduces oxidation of fatty acids during high-heat cooking while inhibiting rancidity for extended cheese shelf-life.
