Antioxidants play an essential role in disease prevention by neutralizing harmful free radicals that damage body cells. Foods rich in antioxidants include fruits, vegetables and whole grain products as well as nuts, seeds and herbs.
Artichokes contain many beneficial phytochemicals like phenolic acids and isothiocyanates, as well as the protective compound lycopene which helps ward off cancer and cardiovascular diseases.
Fruits
Antioxidants are essential in protecting cells against free-radical damage that can lead to chronic conditions like atherosclerosis, cancer, heart disease and Alzheimer’s. Sources of antioxidants in food include fruits, vegetables, nuts and whole grains – while some herbs and spices such as thyme, rosemary and cloves contain protective qualities as well. Coffee and cocoa drinks may provide some additional antioxidant protection depending on their cocoa content.
Berman suggests eating a wide array of colorful fruits and veggies to get all of the necessary vitamins and nutrients, including antioxidants like the lycopene found in tomatoes that is made more available after cooking; artichokes contain higher concentrations of the antioxidant ellagic acid when heated, according to research published by Journal of Agricultural and Food Chemistry; other cruciferous vegetables like broccoli, cabbage and Brussels sprouts also offer an abundance of antioxidants especially when cooked.
Vegetables
Vegetables contain antioxidants to combat oxidative stress and maintain cell health on a cellular level. Antioxidants found in vegetables include vitamins C, beta carotene, E and K vitamins as well as folate as well as the phytochemicals lutein and zeaxanthin – all powerful tools against free radical damage and keep us looking our best!
Berries rank high for antioxidant content, with blueberries, blackberries, strawberries, cranberries and raspberries providing the greatest benefit. One cup of berries daily can help meet your daily recommended allowance of antioxidants.
Root vegetables such as beets, carrots, sweet potatoes and radishes provide excellent sources of antioxidants – use them to add some nutrition and antioxidants to salads, side dishes and soups!
Dark leafy greens like arugula, spinach, kale and Swiss chard can help increase your antioxidant levels. Try them in salads, omelets, smoothies or garden side dishes; cooking can help absorb certain antioxidants like lycopene from tomatoes or carotenes from orange or yellow vegetables better while pairing nutrients such as beta-carotene in pumpkin and carrots with fat to make absorption simpler for your body.
Nuts and Seeds
Nuts and seeds are an excellent source of antioxidants. Although botanical definitions distinguish them, dietary guidelines consider all edible seeds (other than legumes and drupes) edible as nuts, as they have similar nutrient profiles and health benefits (investigated). Therefore, future research should study nuts and seeds jointly.
Seeds are packed with antioxidants and provide heart-healthy fats, fiber, protein and essential vitamins and minerals that add texture and flavor to meals and snacks alike.
When purchasing nuts and seeds, opt for ones that are unsalted or lightly salted, dry roasted, raw or unsalted in order to preserve their essential vitamins. Avoid purchasing packaged nuts that have been salted and/or roasted before being labeled “toasted.” When purchasing raw nuts, choose those stored in airtight containers at room temperature; ensure proper handling as improper handling may lead to spoilage; for best results purchase from local grocers with outstanding customer service and storage conditions – this way, they’re more likely stored safely when purchasing raw nuts from local grocers with strong quality control measures in order to guarantee safe storage conditions while purchasing from local grocers with quality control guarantees the safe storage and handling conditions of stored nuts while purchasing from such sources can help guarantee this guaranteeing.
Oatmeal
Oatmeal contains antioxidants which help lower cholesterol and enhance insulin sensitivity, while its soluble fiber promotes healthy digestion by slowing food through your digestive tract.
Oats are an excellent source of beta-glucan, an ingredient linked to lower cholesterol levels, as well as Vitamin E’s antioxidant benefits. One half cup serving provides 389 kilocalories and 11% of your recommended daily value of fiber as well as protein and other B vitamins.
Oatmeal can be customized to your taste preferences with various ingredients, from adding fresh berries or nuts, chia seeds or other healthful additions, such as nuts or caffeic acid (ferulic acid) and caffeic acid (p-coumaric acid) which have free-radical scavenging capabilities and may help reduce oxidative stress and inflammation in the body, according to research published in “Food Chemistry” journal 2004.
