Blend mushrooms into smoothies or add them to tofu , chickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.

Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving.

The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health. A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer.

Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish.

Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw. You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat.

Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.

Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.

EVOO can be used in a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.

Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs.

Pulses, which include beans, lentils, peas, and chickpeas , are high in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals.

Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.

Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response. Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast.

Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish. National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources.

Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. J Food Sci. Published online May 3. Wang L, Tao L, Hoa L, Stanley TH, et al.

A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: a randomized controlled trial. J Nutr. Published online Oct Food Data Central. Avocados, raw, California.

Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: A brief overview. Published online Jul 2. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis.

Food Funct. Berries, NFS. Sorrenti V, Ali S, Mancin L, Davinelli S, et al. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Published online Jun Martin MA, Goya L, Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults.

Cocoa, dry powder, unsweetened. Magnesium in diet. Agagunduz D, Sahin TO, Yilmaz B, Ekenci FD, et al. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Evid Based Complement Alternat Med.

Published online Apr Connolly EL, Sim M, Travica N, Marx W, et al. Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.

Front Pharmacol. eCollection Broccoli, raw. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Published online Mar 4. Kim KH, Li C, Wang S, Song X. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology.

They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. 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? Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries.

Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water.

Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma.

Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress.

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss.

Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels.

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content.

However, not all compounds on the antioxidants list are affected in the same way by cooking. For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group.

Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene. For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery.

When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects.

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Blueberries may be small, but they pack a nutritious punch. Full of vitamins and minerals, blueberries are also rich in anthocyanins, which, we mentioned, act as powerful antioxidants.

Blueberries are labeled a superfood for a reason, and boast a number of health benefits that may include improving brain function, maintaining strong bones, and lowering risk for heart disease.

A study published in the The American Journal of Clinical Nutrition found that eating 1 cup of blueberries daily for six months reduced the risk of heart disease by 12 to 15 percent.

Note that the U. Highbush Blueberry Council funded this study, so the results may be skewed in their favor. Here are the nutrition facts for 1 cup g of blueberries, per the U.

Department of Agriculture USDA :. Like other dark, leafy vegetables, broccoli is a nutritional powerhouse. Broccoli is rich in phenolics, a type of chemical produced by plants to help protect them against oxidative stress, according to a study.

Phenolics are important for human health, too. Because these compounds are high in both antioxidants and anticancer properties, they may protect against disease, inflammation, and allergies, noted a review of research. Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA :.

RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet. Rich in fiber, protein, and unsaturated fats, nuts make a great snack food. But if you had to dub one nut the healthiest at least in terms of how much bang you get for your buck, nutrition-wise , it would be the walnut.

Used in traditional Chinese medicine for brain health walnuts have an uncanny resemblance to the human brain , walnuts help keep brain cells healthy and may play a role in improving memory, according to a study. Like all raw, unsalted nuts, walnuts are heart-healthy thanks to their polyunsaturated and monounsaturated fats, notes Harvard Health Publishing.

And a review cited research that even suggests eating this Mediterranean diet staple in moderation may help you blast belly fat, thereby reducing your risk for type 2 diabetes and heart disease. But what makes walnuts really shine is their high polyphenol content.

These compounds work with antioxidants to prevent oxidative stress, and may help with inflammation, weight control, and the prevention of diseases such as cancer, as one study detailed.

Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA :. A relative of the beetroot, spinach is a low-calorie veggie loaded with nutrients that may promote bone, eye, and hair health. Because lutein also functions as an antioxidant, spinach may also improve heart health and decrease the risk of cancer, the study found.

Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA :. RELATED: 10 Healthy Foods That Contain Iron. To reap the health benefits, aim for more colorful spuds, like sweet potatoes or purple potatoes; just like any other fruit and veggie as noted earlier, a more colorful potato means a higher concentration of antioxidants.

Studies have shown that the antioxidants in potatoes may help lower blood pressure , the risk of heart disease, cancer, and neurodegenerative diseases. Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA :. RELATED: All the Health Benefits of Sweet Potatoes for People With Diabetes.

What sets green tea apart from other teas is the high number of catechins, a type of phytochemical that acts as a powerful antioxidant. These catechins are known to be antimicrobial agents, and research, including the aforementioned study, has shown they have the ability to potentially help treat and prevent infectious diseases.

Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA :. Sweet and sumptuous, strawberries are a crown jewel of the berry world. Like blueberries, strawberries get their vivid red color from anthocyanins, granting them superfood status.

Studies have shown strawberries may reduce inflammation and decrease blood pressure, which in turn could help prevent heart disease , according to a research review.

Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA :. RELATED: The 8 Best Fruits for a Diabetes-Friendly Diet. In fact, beans have almost the same amount of protein found in meat, according to a study. While beans have a reputation of causing digestive discomfort in some people, that usually subsides with regular consumption — and the numerous health benefits from these high nutrient nuggets also make up for it.

Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA :. Whole oats are hives of antioxidant activity, which may help reduce chronic inflammation linked to heart disease and diabetes, according to the Harvard T.

Oats are also a good food for those trying to lose weight. The high levels of soluble fiber in oats allows them to readily absorb water, which helps slow digestion and makes you feel more full, notes Harvard. RELATED: The Complete Guide to Oats.

Yes, you finally have an excuse to eat chocolate on the daily — dark chocolate , that is. The flavonoids in cacao beans, from which chocolate is produced, act as antioxidants that may play a role in cancer prevention , heart health, and weight loss, according to a study.

Consumed in small amounts around 1 ounce per day , dark chocolate with a minimum of 70 percent cacao may have other added health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported another study.

Here are the nutritional facts for 1 ounce Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. These delicious tacos come together quickly with all the convenience of a sheet pan dinner.

Place asparagus on the prepared baking sheet and drizzle with olive oil. Gently toss to evenly coat and season with salt and pepper. Arrange asparagus on one side of the baking sheet. Place salmon on the other side of the baking sheet and sprinkle evenly with taco seasoning.

Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections.

Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side. To assemble tacos, place a tortilla on a clean surface and top with ¼ cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce if using , yogurt, and onion if using.

Serve warm. Avocado is a key component to a modern-day brunch staple, avocado toast, and contains a bevy of nutrients worth celebrating. According to the U. Department of Agriculture USDA , ½ an avocado provides 29 milligrams mg of magnesium, or about 7 percent of the DV.

Magnesium plays a role in regulating blood pressure and blood sugar , and magnesium deficiency is associated with a higher risk for type 2 diabetes, according to the NIH. Avocado also provides fiber 6. An advisory published by the American Heart Association noted that replacing saturated fat from sources such as butter with the fats found in foods such as avocado can help reduce the risk for heart disease.

RELATED: The Best and Worst Fats for Heart Health. Exotic fruits have long been revered as superfoods for their nutritional content and medicinal properties. Research shows that pomegranates , for example, may bolster heart health , and make a good candidate for dietary supplements that could prevent cardiovascular disease, according to one article.

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status. While all differ in nutritional value, blackberries, cranberries the fresh, not dried, variety , strawberries , and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals, notes one study.

RELATED: 11 High-Fiber Foods to Add to Your Diet. Named after the cross-like appearance of their petals, per the Academy of Nutrition and Dietetics , cruciferous vegetables are heralded for health benefits such as lowering the risk of cancer and preventing heart attacks and stroke.

Broccoli , Brussels sprouts, bok choy, cauliflower, cabbage, and maca a Peruvian plant popular in North America as an energy booster, per research are all types of cruciferous veggies that are full of fiber.

Not only is fiber good for you, but it makes you feel full longer, which could help with weight loss, according to the American Society for Nutrition. More studies in humans are needed, though.

Unlike many animal products high in saturated fats, such as red meat and processed meats, that can raise the risk of heart disease , fish is full of protein and rich in healthy fats. Omega-3 fatty acids — namely the type you get from seafood including fish — are particularly beneficial to our bodies, notes the NIH.

These types, eicosapentaenoic acid EPA and docosahexaenoic acid DHA , are used more efficiently than the third type of omega-3, alpha-linolenic acid ALA , which comes from plant sources such as flaxseed and nuts , research has shown.

RELATED: Prescription Omega-3 Fatty Acid Medication Lowers Risk for Heart Attack, Stroke. They may be pungent some even bring us to tears , but allium vegetables — chives, onions, garlic , leeks, and the like­­ — deliver potent health benefits that contribute to their superfood status.

Once used to ward off the evil eye, garlic also has antibacterial and antiviral properties, according to research. Studies have found allium vegetables may play a role in preventing cancer, and garlic in particular may benefit people living with diabetes, high cholesterol, and high blood pressure, according to a meta-analysis.

For centuries, mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity.

Researchers have long studied the antibacterial, antioxidant, and anti-inflammatory properties of mushrooms, and mycotherapy — the use of mushrooms as medicine — is used as a complementary treatment for breast cancer. A review found mushrooms to have some anticancer effects, but the authors noted that this is based on only a couple of studies, and more robust clinical research is necessary.

RELATED: Will Drinking Mushroom Tea Make You Healthier? Wellness gurus tout different superpowers for each nut — almonds for heart health, cashews for cognition, Brazil nuts for cancer — but all are a great source fat, fiber, and protein ones encased in sugar or salt are on the less healthy side , notes the Harvard T.

Seeds like flaxseeds, chia seeds , and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals. While nuts are high in fat, they also keep you feeling full longer, and research has linked nuts to a lower risk of weight gain and obesity.

Generally, the darker the color of a vegetable, the more nutrients it contains, says Wolfram. Dark, leafy greens like arugula, kale , collard greens, spinach, lettuce, and Swiss chard get their vibrant colors from chlorophyll, which keeps plants healthy, and the dietary fiber found in dark greens can decrease the risk of colorectal cancer, according to the American Institute for Cancer Research.

Carotenoids, another type of plant pigment, also act as antioxidants and are associated with lower cancer incidence, according to one review.

RELATED: The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical. Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa — as more nutritious than modern crops. Simply choose whole over refined grains.

Compared with white rice , for example, brown rice provides more nutrients and fiber, according to the Harvard T. Also, barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package, notes the Harvard school , and are packed with fiber, antioxidants, and vitamins.

Brown rice specifically has a variety of phenolic acids with antioxidant properties that may help prevent conditions like type 2 diabetes, cancer, and heart disease, per one study.

Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit , oranges, lemons, and limes is also low in calories and high in water.

RELATED: 8 Best Fruits for People With Diabetes. Kimchi , kombucha , kefir , miso, sauerkraut, and yogurt are all fermented or preserved foods that are rich in probiotics. Research from suggested that probiotics may contribute to a healthy gut microbiome and play a role in disease prevention.

Probiotics are found in supplements but also foods, many of them fermented. Consuming yogurt with live bacteria may improve microbiota diversity, according to the Harvard T.

Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention , heart health, and weight loss, according to research.

A 1- or 2-oz serving of dark chocolate with a minimum of 70 percent cacao a day may have other health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported one small study. RELATED: 8 Healthy Reasons to Eat Dark Chocolate.

Sweet potatoes have long been on the superfoods list, and for good reason. Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter.

Nutritious, easy to grow, and with an exceptionally long life span some can last months, if stored properly , root vegetables are packed with healthy carbs and starches that provide energy, according to the Harvard T.

One review suggested that this root veggie may contribute to preventing diabetes , obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.

As a bonus, root veggies including sweet potatoes are also gluten-free , making a great dietary alternative for those who are gluten intolerant or have celiac disease. As far as superfoods go, the beans and legume family possess the power of plant-based protein.

Chickpeas, edamame , lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to one study.

Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack, per Harvard Health Publishing. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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That said, the antioxidant content of artichokes can vary depending on how they are prepared. Learn about the health benefits of artichokes. Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.

Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed.

Learn about the health benefits of goji berries. Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.

Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.

Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content.

It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers. That said, the volume of antioxidants in red cabbage varies depending on how you cook it.

Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. 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.