Antioxidants are naturally-occurring chemicals that help defend cells against free radical damage caused by free radicals, which is linked with aging and many diseases. Antioxidants can be found in vegetables, fruits, nuts, seeds, fungi and whole grains as well as herbs and spices.
Include antioxidant-rich foods at every meal and snack – including snacks and drinks! For instance, oatmeal, smoothies or garden salads with fresh berries and greens make delicious antioxidant-rich options for every meal or snack.
Leafy Green Vegetables
Leavey green vegetables are chock-full of antioxidants and essential nutrients, including spinach, kale, collards, turnip greens, Swiss chard, bok choy and mustard greens – these veggies boast vitamins A, C, K & E; folate; calcium magnesium potassium as well as iron content.
Leafy greens can help increase your consumption of the antioxidants lutein, vitamin K (phylloquinone), and kaempferol, all associated with reduced risk for cognitive decline as you age according to a 2018 study.
Eat dark leafy greens raw as salad ingredients or cook them to add them to soups, stir-fries or other dishes such as pasta dishes. Microgreens add extra nutrition; they’re rich in carotenoids and vitamin A along with folate, potassium, iron and zinc which provide extra vitamins.
Fruits
Fruits and nuts contain antioxidants which may help lower risk for heart disease, cancer and type 2 diabetes. Their color indicates their antioxidant content with orange and red hues being the highest sources of vitamin C; walnuts and pecans also offer significant amounts of these powerful vitamins; lentils contain both phenolic compounds as well as copper which provides additional protection. Spices such as cinnamon nutmeg thyme provide additional sources of these essential minerals.
Dried fruit typically offers more antioxidants than its fresh counterpart, though portion sizes should still be restricted due to higher calories. Prunes are another fruit choice rich in flavonoids and carotenoids – and provide vitamin A, potassium, fiber and folate. Add prunes into meals or mix into granola!
Nuts
Nuts such as walnuts (Juglans regia), hazelnuts (Corylus avellana), almonds (Prunus dulcis), cashews (Anacardium occidentale) and pistachios (Pistacia vera) provide many health advantages including anti-aging, cancer fighting and heart health. Their polyphenols and tocopherols reduce oxidative stress which is known to lead to disease development.
Nuts provide protein, fiber, phytochemicals such as phenolic acids and isothiocyanates, vitamin E, folic acid potassium and phytosterols – not to mention an abundance of phytosterols – as well as protein. When selecting nuts as part of a balanced diet it has been linked to reduced risk of heart disease and reduced cholesterol, obesity prevention and protection from diabetes as well. Nuts can be added into salads stir-fries or used as an unsweetened, unsalted spread like nut butter or eaten as snacks; among their antioxidant content are a-tocopherol phenolic acids flavonoids and phytosterols – providing abundant benefits!
Seeds
Antioxidants found in seeds — such as sesame, walnuts and pumpkin seeds — could play an integral part in protecting against heart disease. Furthermore, some research indicates they could even protect against certain forms of cancer.
Beets contain antioxidant pigments called betalains that may help alleviate digestive disorders and colon cancer symptoms. Furthermore, they’re an excellent source of fiber, potassium and iron – three nutrients essential to overall good health.
Analysis of berries, fruits and vegetables revealed that most samples had high antioxidant concentrations; those with the lowest values included some berry jams.
Spices
Spices, herbs and other plant-based foods contain antioxidants which protect cells in your body from damage caused by oxidation, while simultaneously decreasing your risk for chronic illnesses like cancer, diabetes and cardiovascular disease.
Cloves, peppermint, allspice, cinnamon, oregano and thyme are among the highest antioxidant-rich dried spices available, making them great candidates for use as marinades, soup seasoning or in an herb rub for poultry.
Leafy green vegetables are rich in antioxidants and essential vitamins A and C, potassium, folate and magnesium. Beans boast an abundance of phenolic compounds; lentils and chickpeas offer antioxidant minerals like copper manganese selenium that are great additions to chili soups and curries as well as lemon hummus recipes.
