Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra.

That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions.

Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants.

Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman. Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It. Oxidative Stress: Your FAQs Answered. Your 5-Minute Read on Fighting Brain Fog. What Is Carbon 60 C60? Your FAQs Answered. Is Carbon 60 C60 Good for You?

Read this next. READ MORE. Understanding and Managing Chronic Inflammation. Medically reviewed by Stella Bard, MD. In addition to the controlled amount of free radicals produced through cellular metabolism, these nasty molecules are also found in virtually all dangerous chemicals, including those found in the foods, cleaning products, and environmental pollutants we come in contact with everyday.

Free radicals are also synthesized by the neutrophils as a natural part of the immune response to destroy bacteria and virus-infected cells prior to their proliferation. With the rampant rates of autoimmune disorders in the United States however, experts project that many people are likely producing excess free radicals without even knowing it, due to chronic inflammation or a malfunctioning immune system.

Now with antioxidants defined, there is hopefully more clarity as to why it is so important to obtain these substances in the diet. Antioxidants are helpful to quench the electron needs of damaging free radicals.

The major recognized dietary antioxidants are vitamin C, vitamin E, selenium and carotenoids, although recent research has implied that other polyphenols such as flavonoids also have significant antioxidant capacity.

These substances are generally found in fruits, vegetables and specific spices, as well as certain sprouted nuts, grains and legumes. Contrary to popular belief however, antioxidants are not found in just any old fruity food or supplement. Foods need to be high-quality and well-treated to maintain their nutrient profile.

It is also logical to avoid eating foods doused in hazardous pesticides, which essentially counteract any potential for antioxidant healing.

Furthermore, studies have found that using singular or artificial antioxidants such as those found in many synthetic supplements and food additives is ineffective and even detrimental to many conditions. Scientists hypothesize that this is due to an overloading of specific antioxidant substances, which are not easily used by by the body and throw it even further out of balance.

Because whole foods naturally contain a harmonious blend of antioxidants and the co-factors required for proper absorption, it is truly important to obtain antioxidants from a well-balanced traditional diet and nutrient dense superfood supplements.

Here at Radiant Life, we do extensive product research and rigorous testing, adhering to our core principles to bring you the purest, nutrient-dense foods available. Here are some carefully selected excipient-free, non-GMO, antioxidant-rich superfoods for you to try.

Click on the images below to learn more about each one. Find this post and other natural living tips on Monday Mania. Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being by Andrew Weil.

The Primal Blueprint by Mark Sisson. Understanding Oxidation and Free Radicals Before we enter the wildly colorful and fun world of antioxidants, it is important to understand a bit of somewhat monotonous, but totally-worth-the-effort chemistry. An Aha! Moment with Antioxidants The body has innate mechanisms designed to mediate the effects of such oxidative stress.

On the Search for Antioxidants Now with antioxidants defined, there is hopefully more clarity as to why it is so important to obtain these substances in the diet.

Astaxanthin 2.

A person can eat red cabbage as part of a salad or as a cooked vegetable. Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.

For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube. A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors.

However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.

Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.

Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet.

Purple and red grape varieties contain vitamin C, selenium , and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer.

However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees.

Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration.

The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources. Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. Betalains may help prevent colon cancer and digestive issues.

Beets are also a source of dietary fiber, iron, folate , and potassium. These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.

However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants. It is a popular health food and hardy winter vegetable, common in many northern regions.

Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue. Several orange vegetables contain vitamin A and other nutrients.

These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables.

Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. There are many common foods that people can eat to increase the number of antioxidants that they consume. The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.

However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants. They also need to determine how effective each is in disease prevention.

Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process. Exactly what impact do they have on the…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate.

It is also rich in antioxidants and some minerals. Antioxidants are mostly found in plant foods. They are natural molecules that help neutralize harmful free radicals in our bodies.

Free radicals are…. Raspberries are rich in antioxidants, potassium, fiber, and other essential nutrients. Learn more about their benefits and get some tips on how to….

What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medically reviewed by Katherine Marengo LDN, R. Blueberries Dark chocolate Artichokes Pecans Strawberries Red cabbage Raspberries Beans Purple or red grapes Spinach Beets Kale Orange vegetables Summary Antioxidants are compounds that may help delay or even prevent cell damage in the body.

How to include them : When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat plain for a snack. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

How to include it : Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines. Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals chemicals made by plants that have a positive effect on your health.

They also add fiber into the diet. How to include them : Try varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein.

They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. How to include them : Add a handful to oatmeal or yogurt or have as a snack.

But remember they are calorically dense, so limit to a small handful. Try the various types of nut butters such as peanut technically a legume , almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads. Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.

How to include it : Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing. Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients.

They have been shown to lower cholesterol and protect against heart disease and diabetes. How to include them : Try having a bowl of oatmeal for breakfast.

Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These "good bacteria" can protect the body from other, more harmful bacteria.

How to include it : Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit.

Look for yogurts that have "live active cultures" such as Lactobacillus , L. acidophilus , L. bulgaricus , and S. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.

How to include them : Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.

Studies show they can help reduce the risk of heart disease. How to include them : Add to salads, soups, and casseroles.

Make a chili or a bean- based spread such as hummus. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. How to include them : Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili.

Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.