Here are the nutrition Antioxidant-rich foods for 1 ounce 28 g of walnuts, per the Antioxivant-rich :. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. November 2, This article contains scientific references.

Antioxidant-rich foods -

But where does this tiny fruit store such a large amount of antioxidants? The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins. A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning.

What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal? Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants.

A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease.

Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer.

These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3. These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health.

In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress.

But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain. The compounds responsible for these impressive benefits include polyphenols, melatonin, carotenoids and vitamins E and C. According to the Antioxidant Food Database, tart cherries contain up to 7 mmol of antioxidants per 3.

You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie. Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds.

In a study published in Foods , the researchers found that blackberries contain several antioxidant-rich compounds that can inhibit the release of pro-inflammatory molecules linked to inflammatory conditions.

Of the antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones. According to the Antioxidant Food Database, 3. If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp. Native to Asia, goji berries have a distinctive sweet yet tangy flavor—comparable to cranberries or cherries.

These unique berries are characterized by their oblong shape and vivid orange-red pigment—all thanks to compounds called carotenoids.

The most common carotenoid in goji berries is zeaxanthin, a powerful antioxidant that plays an important role in good vision.

A study published in Oxidative Medicine and Cellular Longevity noted that regularly consuming goji berries increases levels of blood antioxidants and zeaxanthin, which is supportive of eye health.

The same study also found that the high antioxidant potential of goji berries also has anti-aging and immune-supporting effects. According to the Antioxidant Food Database, goji berries contain 4 mmol of antioxidants per 3. Try tossing these tiny but mighty berries into your next batch of trail mix to up your antioxidant intake.

Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc.

These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I.

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Kryscio RJ, Abner EL, Caban-Holt A, Lovell M, Goodman P, Darke AK, Yee M, Crowley J, Schmitt FA. JAMA neurology. This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today!

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