Antioxidants are natural compounds found in food that reduce oxidation of other molecules in your body and may lower your risk of atherosclerosis and certain cancers.
Diets rich in fresh fruit, vegetables and nuts provide the most antioxidant-rich food sources; however, the actual antioxidant value may depend on specific cooking methods and storage conditions.
Walnuts
Walnuts contain an assortment of healthy fats, vitamin E and other antioxidants that may improve brain function in older adults while slowing mental decline as we age. Walnuts may even reduce your risk for Alzheimer’s by decreasing oxidative stress levels in your system.
Walnut oil is an excellent source of omega-3 fatty acids and antioxidants that protect skin against damage while speeding wound healing times and treating conditions like psoriasis, eczema, and acne.
A 19 week randomized crossover trial conducted with 21 generally healthy, postmenopausal women over 50 years found that chronic walnut intake led to an increase in plasma antioxidant capacity and decrease in biomarkers of oxidative stress – possibly as a result of the presence of ellagitannins found within walnuts.
Berries
Berry-rich foods offer heart-healthy fiber as well as vitamin C boost. By blending fresh berries with yogurt and almond milk for an enticing smoothie recipe that provides heart benefits!
Antioxidants are powerful disease-fighting compounds that protect cells against oxidation – an naturally occurring process which damages cells and leads to diseases. Antioxidants can be found abundantly in fruits, vegetables, whole grains, nuts and herbs.
Antioxidants can be found in many plant-based sources, such as berries, cherries, tomatoes and dark chocolate; but you can also get them from other food sources like orange juice and its pulp; applesauce; jellies; and jellies containing vitamin C-rich apple peels can help ward off colds while decreasing cancer risks and cholesterol levels.
Vegetables
According to two human studies, eating foods rich in antioxidants may help protect cells and their components against damage by oxygen radicals. These studies measured the antioxidant capacity of foods using an assay known as ORAC.
Most vegetables, particularly those with dark colors, contain antioxidants in abundance, making them a source of fiber and minerals like potassium and iron. Beets contain an antioxidant called kaempferol which has been demonstrated to both reduce chronic inflammation as well as suppress cancer cell growth in test tubes and animals.
Antioxidant Food Table ranks kale, spinach and Swiss chard vegetables with the highest mean antioxidant values as excellent sources of manganese and phenolic acids. Consider incorporating them into your daily meals via salad.
Fruits
Antioxidants are natural substances found in food that help the body protect itself against free radicals that damage cells and increase risk for chronic diseases. Eating plenty of antioxidant-rich fruits and vegetables, nuts, and dark chocolate will be good for your overall health.
Plant-based categories with the highest antioxidant values such as berries, fruit juices, coffee and cocoa have the highest average antioxidant values; 5 to 33 times greater on average than animal based categories and mixed foods. Although the antioxidant levels can differ drastically between products and have much lower average values.
This study’s results will be used to establish an online database of antioxidants found in food that will facilitate nutritional epidemiologic and intervention studies. This database will be hosted by the University of Oslo website for easy accessibility.
Spices
Spices and herbs contain antioxidants to ward off free radical damage caused by unstable molecules produced when atoms lose or gain electrons, helping prevent diseases like heart disease, high blood pressure and cancer.
Foods contain antioxidants in different amounts depending on how they’re prepared; for instance, cooked tomatoes tend to provide more lycopene than raw.
Antioxidants found in food include vitamins C and E as well as minerals such as selenium and manganese. Other substances known as phytochemicals also act as antioxidants and may contribute to good health; examples include phenolic acids, flavonoids, carotenoids and polyphenols; known examples include vitamins C and E as well as the flavonoids found in berries.
