Antioxidant-Packed Snacks -
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.
Rich in flavonoids and quercetin , which are highly concentrated in the apple skin, antioxidant-rich apples have been shown to protect the brain from oxidative stress and support digestion. The addition of vitamin E-rich almond butter and omega-rich nuts and seeds takes this comfort food snack to a whole new level of healthy.
Step 1: Start by thinly slicing any apple variety of choice. Then, arrange them on a plate or platter. Step 2: Sprinkle with cinnamon and drizzle with almond butter.
Step 3: Add antioxidant-rich toppings, such as chia seeds, cacao nibs, and crushed nuts like almonds and walnuts. Option to add shredded coconut and a drizzle of raw honey.
When baked and topped with probiotic coconut yogurt, they mirror an ice cream-like dish. Step 1: Simply halve a fresh ripe peach and remove the pit. Step 2: Then, drizzle with raw honey, and bake until soft and tender. Step 3: Let cool slightly, then serve with a dollop of creamy coconut yogurt such as Coconut Cult probiotic yogurt or CocoJune and top with a sprinkle of cinnamon!
Full of heart-healthy monounsaturated fats and polyphenol antioxidants, avocados are one of the healthiest antioxidant sources to reach for. The combination of these ingredients not only creates a mouth-watering comfort food snack, but it also serves as a guilt-free antioxidant-rich treat.
Step 1: Scoop out the flesh from the avocado and add to a high-speed blender along with the remaining ingredients. Step 2: Blend until smooth and creamy. Taste test and adjust ingredients as desired.
Whipped into creamy perfection, cottage cheese, the viral star of this treat, is packed full of protein. As an added bonus, berries like blueberries and strawberries provide a burst of all-natural sweetness while skyrocketing the antioxidant capacity of this dish!
Step 1: In a high-speed blender or food processor, combine the cottage cheese, vanilla extract, and raw honey or maple syrup.
Blend until smooth and creamy. Taste test, adjusting any ingredients as desired. Step 2: Once desired taste and consistency is achieved, transfer to a bowl and place in the fridge to chill and firm. Step 3: Serve with fresh berries, a sprinkle of cinnamon, and an optional drizzle of honey.
RELATED: Cottage Cheese Recipes Are Trending: Here Are 9 Ways to Use This High-Protein Ingredient. Packed with antioxidants, fiber, and essential vitamins like C and K, Brussels sprouts are one of the healthiest cruciferous veggies — and they just so happen to make a mouth-watering comfort food dish!
Step 1: Preheat the oven to F. Meanwhile, boil Brussels sprouts in a pot of water for about minutes until slightly tender. Drain and cool. Evid Based Complement Alternat Med. Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L.
Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial.
J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review.
Scientific African. Volume 10, Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview. Use limited data to select advertising.
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