Antioxidants serve as the body’s “cleanup crew.” They detect and neutralize free radicals that contribute to oxidative stress – which has been linked to heart disease, cancer and other chronic illnesses.
While leafy greens and berries often garner the most press for their antioxidant-rich qualities, many other foods provide healthy amounts of these essential nutrients as well.
Walnuts
One serving of walnuts provides an abundance of antioxidants, omega-3 fats, fiber and protein. Walnuts also contain phenolic acids which have been proven to lower both cholesterol and blood pressure levels. Furthermore, according to a 2022 study walnut consumption increases beneficial bacteria in your gut as well as improving how your body handles sugars; helping decrease your risk for type 2 diabetes.
A 19-week randomized trial in generally healthy men and women revealed that those who consumed five servings of walnuts per week experienced less belly fat than their counterparts who did not consume walnuts. Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fat that has been proven to decrease LDL cholesterol while raising HDL. You can enjoy walnuts on top of oatmeal or yogurt for breakfast, in salad at lunch, or sprinkled over your protein dish for dinner – they even make an amazing crunchy snack! Stuffed into dates or just as crunchy snack on their own!
Berries
According to a new study published in “Foods,” diets high in antioxidants may help protect against heart disease and reduce high blood pressure, according to research published by “Foods.” Antioxidants are natural compounds that protect cells against damage caused by oxidation – the process by which molecules break down naturally – including vitamins C and E, beta-carotene, chlorophyll, flavonoids and flavonoid antioxidants.
Berries are among the most beloved antioxidant foods, thanks to their juicy sweetness and versatile use in dishes like pies, parfaits, cobblers and ice cream treats. Furthermore, berries provide important fiber and nutritional support against disease; one cup provides all of your daily required antioxidants (half-cup contains around 40 calories).
Red Peppers
Red peppers provide an abundance of quercetin, vitamin C and phytochemicals – not to mention phytochemicals like carotenoids like lycopene and zeaxanthin – making them one of the highest vegetable sources of beta-carotene antioxidants (which convert into retinol in your body, supporting eye health and vision), potassium and K1 (phylloquinone).
Dried and fresh herbs provide an abundance of phytochemicals such as flavonoids and phenolic acids, such as clove, peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary, saffron and estragon are rich sources of these phytochemicals, with clove delivering the highest mean antioxidant value, followed by peppermint allspice allspice cinnamon allspice allspice allspice allspice allspice cinnamon oregano oregano oregano thyme thyme thyme sage rosemary saffron and estragon. Herbs also supply vitamins A& C along with folate(Vit B9); with adequate vitamin C intake helping prevent conditions such as scurvy; they also supply iron.
Artichokes
Artichokes (Cynara scolymus) rank seventh on the USDA’s list of antioxidant-rich foods, providing 20% of your recommended daily value of vitamins C (antibacterial agent, healthy blood cells), K, Thiamin Riboflavin Folate Folic Acid Riboflavin Folate Thiamine Riboflavin Thiamine Folate Riboflavin Folate as well as B complex vitamins for cell growth and resistance to infection. One medium artichoke provides 20% RDV.
Artichokes contain not only antioxidants but also inulin, which acts as a prebiotic that boosts beneficial bacteria in your digestive system. They also contain silymarin, an anti-liver damage flavonoid that may lower risk associated with alcohol or nonalcoholic fatty liver disease by increasing bile flow. Artichokes may help lower cholesterol levels and prevent atherosclerosis through phytochemical cynarin; studies on mice indicate anti-inflammatory properties of artichoke leaf extracts from ethanolic artichoke leaf extracts while its phenolic acid compounds (cynarin, isocynate, and choline) protect against oxidative stress in brain regions of interest [14].
