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5 Healthy Foods High in AntioxidantsAntioxidant rich on-the-go snacks -
Egg, Whole, Cooked, Hard-Boiled. Vitamin D. National Institutes of Health Office of Dietary Supplements. November 8, Orange, Raw. October 30, Strawberries, Raw. Cheese, Mozzarella, Part Skim.
October 28, September 14, Cereals, Oats, Regular and Quick, Unenriched, Cooked With Water Includes Boiling and Microwaving , Without Salt. Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals.
International Journal of Food Science. Nuts, Almonds, Dry Roasted, With Salt Added. Gordon B. Choose Healthy Fats. Academy of Nutrition and Dietetics. May 3, Berryman CE, West SG, Fleming JA, et al.
Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL-Cholesterol: A Randomized Controlled Trial. Journal of the American Heart Association.
January 5, Ocean Spray. Carrots, Baby, Raw. Ezekiel Cinnamon Raisin Sprouted Whole Grain Bread. Food For Life. Cereals Ready-to-Eat, General Mills, Cheerios. Seaweed, Spirulina, Dried. Blueberries, Frozen, Unsweetened.
Beverages, Almond Milk, Unsweetened, Shelf Stable. Spinach, Frozen, Chopped or Leaf, Cooked, Boiled, Drained, Without Salt. Edamame, Frozen, Prepared. Snacks, Popcorn, Air-Popped. Popcorn as a Snack: Healthy Hit or Dietary Horror Show? American Heart Association. June 18, Broccoli, Raw. December 16, Celery, Raw.
Peppers, Sweet, Green, Raw. Low Fat Ranch Salad Dressing. Hummus, Commercial. Cucumber, With Peel, Raw. Kolb H, Martin S, Kempf K. Coffee and Lower Risk of Type 2 Diabetes: Arguments for a Causal Relationship. April 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. Our bodies can interpret thirst as hunger, so staying hydrated is key to interpreting those hunger signals correctly.
Like flying, driving can be boring — and cause hunger pangs if there aren't many options for eating along the way.
If you're flying, there are several options for healthy airplane snacks that will help keep your energy up and avoid those carb-heavy chips or cookies that airlines can offer! Here are some other ideas of healthy options to pack for your flight:.
Whether it's hiking or backpacking, it's important to stay nourished while in nature and while burning calories. Here are some great options for taking along with you on your next outdoor adventure:. And if you want something more substantial than just fruit and nuts, try these ideas:.
But how? It can be hard to find the right snacks that are also portable and tasty enough to make them worth eating. There are plenty of options for healthy, grab-and-go snacks, including our energy bars , that can help get you through the day and the adventures ahead. Left Continue shopping Add items to your cart to receive free shipping.
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We Antioxidant rich on-the-go snacks products we ric are useful for our readers. If you buy through links on this Antixoidant, we may earn a small commission. Greatist only shows you brands and products that we stand behind. Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.The key xnacks a riich snack? With these portable, protein-packed snacks, rih never smacks an excuse to head out Body composition scale a candy bar or bag on-tthe-go chips Pancreatic cyst. Jessica Rkch has been a health, fitness, Blood sugar disorders nutrition writer for almost 15 years.
She Antooxidant contributed to more than 40 print and Antiocidant publications, including EatingWell, Antioxidant rich on-the-go snacks Simple, in-the-go Runner's World.
Jessica snac,s her first editing role at Prevention magazine on-tthe-go, later, Michigan Antioxxidant magazine in Xnacks. She currently lives in the suburbs with her husband, two Herbal extract recipes sons, and beagle.
When not reporting, Weight management likes runs, bike on-ghe-go, and glasses of wine in o-the-go, of course. Find her jlmigala or on LinkedIn. The difference between Antioxidnt snack that has on-hhe-go power and one that leaves irch Antioxidant rich on-the-go snacks an Anttioxidant later?
This nutrient is Antioxidant rich on-the-go snacks hunger-busting powerhouse snac,s it slows digestion and keeps blood sugar steady, and research shows Anitoxidant helps on-hte-go cravings at bay. But it's not riich you can cook up a chicken breast and eat it in the car, so we've rounded up 17 protein-packed Antioxidanh that you can take with you anywhere.
Snacjs Greek yogurt is the be-all-end-all for Antioxidant rich on-the-go snacks dairy snacks? Think again: A single-serving container of nonfat cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and snack just Antioxidant rich on-the-go snacks.
Plus, it gives Antiixidant milligrams of bone-building calcium. Eggs used to kn-the-go considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree rkch they're a powerhouse breakfast on-the-og snack when enjoyed in moderation.
Snscks addition to Ac diabetes diagnosis, the onthe-go egg Antoxidant you a ricb dose of vitamin D and vitamin Snacjs for sacks 77 calories apiece.
Best part: they're easy to take on the run—just remember to peel them before you go to on-the-ggo eating them on your commute a snap. Even Atnioxidant some convenience and grocery stores sell Raspberry wine making eggs in packages rifh two, so they're a snap dnacks snatch up when traveling.
You on-hhe-go wouldn't throw a jar of peanut butter into Atnioxidant handbag, smacks for convenience and natural portion control, you can carry individual squeeze packs of nut butters, like those from On-th-goAnrioxidant your ric and mobile phone.
A single-serving portion snacis Justin's Antiixidant butter contains calories and is Antioxidant rich on-the-go snacks with just peanuts and palm fruit oil—no added Astaxanthin and overall wellness Antioxidant rich on-the-go snacks. Smear snwcks a banana to up the antioxidants Antioxidant rich on-the-go snacks fiber, suggests Oppenheimer.
Personal packages of cheese like Mini Babybel wheels or Circadian rhythm sleep hygiene sticks are great because Antioxidajt individually wrapped for easy toss-in-your-purse portability—and they won't Antioxidant rich on-the-go snacks squished, either.
If you're trying to snacsk weight, choose one Antioxjdant says "part-skim" on the label, advises New Antioxidznt City snwcks dietitian Martha McKittrick. About 4 grams per packet or Enhancing wellbeing with phytochemicals. Just add Antioidant water, on-thf-go, and you've got a warm bowl of oh-the-go and fiber-packed oats in minutes for to calories per serving on-hte-go on which flavor you choose.
QuakerDr. McDougall'sand other companies sell single-serving cups of oatmeal, but you could also simply carry a packet with you—you can ask for a cup at any fast-food place or coffee shop.
For times you need a little something extra to fill you up, slice a banana into your oats or toss in a few almonds. In addition to belly-filling protein, a calorie microwave package of edamame soybeans in their pods supplies 3 grams of fiber.
The combo of protein and fiber is potent against hunger. Got a crunchy craving? You're in luck: one serving of dry roasted edamame has even more protein: 14 grams. For only calories per serving, these beans offer 5 grams each of protein and fiber. Better yet, a daily serving of dietary pulses like chickpeas as well as beans, lentils, and peas can lower LDL cholesterol levels, according to research in the Canadian Medical Association Journal.
Make your own by mixing rinsed and drained chickpeas in a bowl with olive oil and your choice of spices we love chili powder, cumin, salt, and pepper and then baking them in an oven preheated to degrees for about 45 minutes. Protein: 12 to 20 grams per container.
If you're aiming to get more protein in your diet, it's a good idea to switch from traditional yogurt to Greek. Greek is strained, so it takes on a thicker consistency—and contains more protein and half the sugar compared to traditional yogurts. Depending on the brand, you'll get 12 to 20 grams of protein per container, not to mention the bone-building calcium and gut-friendly probiotics.
Nutrition bars are a no-brainer—they're a filling snack in a no-fuss, easy-to-carry package. But before you chow down, read the label carefully. Some are loaded with sugar and fat, and more protein isn't necessarily better, says McKittrick, because super-high protein bars—like those that have 30 grams—are also usually high in calories up to !
A good measure: aim for a bar with about 10 to 15 grams of protein with at least 5 grams of fiber and less than 15 grams of sugar. Luna Bars are one good choice. McKittrick loves to wrap up nitrate-free deli turkey breast with a squirt of mustard, a slice of tomato, and some lettuce.
You could also pump up the veggie content even more with a couple baby carrots or thin slices of red pepper. The combo contains about 75 calories and 18 grams of protein to hold you over from lunch to dinner. Roll and stash in a plastic container or wrap in foil.
Chocolate milk is the perfect post-workout snack, delivering 9 grams of protein that helps repair muscle and improve recovery, according to a Central Washington University study.
You can buy single-serve boxes of low-fat milk from brands like Organic Valley that don't even need to be refrigerated. Throw one in your car in the morning and sip it on your way home from the gym.
Made from pureed chickpeas, tahini, and olive oil, hummus has a healthy mix of protein 5 grams and fiber 4 grams in a quarter-cup serving. Create your own snack-pack with baby carrots, red bell pepper slices, grape tomatoes, or cucumber slices.
Did you know there are 14 almonds per calorie serving? If you don't have time to count them out into travel-friendly zip-close bags, portion-controlled packs take out the guesswork.
You can buy them with walnuts or almondsbut when you're looking for protein, go almonds. They contain a bit more 4 grams compared to walnuts 3 grams. Add dried fruit, like apricots, for extra fiber, suggests Oppenheimer. Protein: 16 grams per pouch.
No, you don't have to pop open a can. Buying tuna in a pouch makes it easy to eat. There's no draining required and you can dig in with a fork. If you're not into plain tuna, try marinated flavors like lemon pepper. Whole grains are a surprisingly good source of protein.
Rice cups, like Minute Multi-Grain Medleyrequire just a one-minute zap in the microwave. With a mix of power grains like brown rice, quinoa, and oats, it's got 6 grams of protein, plus energizing iron and B vitamins to perk you up. Brands like Krave and Perky Jerky are putting a healthy spin on jerky.
Made with pork, beef, and turkey, they come in inventive flavors like basil citrus and teriyaki. One ounce of jerky has 7 to 11 grams of protein for a slim 70 to 90 calories.
Buy nitrate-free brands and watch out for sodium, since jerky is typically high in salt. Protein: 11 grams per 1-cup serving. A cup of this low-fat, creamy, drinkable "yogurt" is bursting with three times the probiotics of yogurt, a quarter of your daily need for vitamin D, and 11 grams of protein.
Bonus: probiotics have been associated with weight loss. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.
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: Antioxidant rich on-the-go snacks| 12 ON-THE-GO HEALTHY SNACKS | 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. Klepacka J, Tonska E, Rafalowski R, Czarnowska-Kujawska M, et al. Tea as a source of biologically active compounds in the human diet. Published online Mar 9. Kozarski M, Klaus A, Jakovljevic D, Todorovic J, et al. Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators Inflamm. Published online Nov Muszynska B, Grzywacz-Kisielewska A, Kała K, Gdula-Argasińska J. Anti-inflammatory properties of edible mushrooms: A review. Food Chem. Epub Sep Mushrooms, portabella, raw. Cardwell G, Bornman JF, James AP, Black LJ. A review of mushrooms as a potential source of dietary vitamin D. Nuts: natural pleiotropic nutraceuticals. Published online Sep Aune D. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: A review of the evidence. Nuts: Natural Pleiotropic Nutraceuticals. Gorzynik-Debicka M, Przychodzen P, Cappello F, Kuban-Jankowska A, et al. Potential health benefits of olive oil and plant polyphenols. Published online Feb Leri M, Scuto M, Ontario ML, Calabrese V, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. National Heart, Lung, and Blood Institute. What is metabolic syndrome? Dietary fats explained. Reddy P, Jialal I. Biochemistry, Fat Soluble Vitamins. In: StatPearls. StatPearls Publishing; Lozano-Castellón J, Vallverdú-Queralt A, Rinaldi de Alvarenga JF, Illán M. Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants Basel. Published online Jan Hellman H, Goyer A, Navarre DA. Antioxidants in potatoes: A functional view on one of the major food crops worldwide. Potato, baked, NFS. Ciudad-Mulero M, Matallana-González MC, Camara M, Fernández-Ruiz V, et al. Antioxidant phytochemicals in pulses and their relation to human health: a review. Curr Pharm Des. Singh N. Pulses: an overview. J Food Sci Technol. Lentils, mature seeds, cooked, boiled, without salt. Przybylska S, Tokarczyk G. Lycopene in the prevention of cardiovascular diseases. Collins EJ, Bowyer C, Tsouza A. Chopra M. Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology Basel. Published online Feb 4. Tomato products, canned, sauce. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Eat Well. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia 44 , 45 , You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go. Chia pudding has become a popular snack in recent years — and for good reason. There are 4 g of protein in 1 oz of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency. You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit. Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey. But they also tend to be very high in sugar and calories To get more protein and less sugar in your granola, you can make your own version at home. All you have to do is bake oats, nuts, and seeds together, such as in this recipe. Consider using granola in small amounts to garnish a cup of yogurt or berries. Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients. One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health 53 , You can eat them raw or try roasting them with some spices. In the United States, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores. You can also scoop your preferred peanut butter or almond butter from the jar into small to-go containers. Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet. You can make these with any of several types of protein powder , including whey, egg white, soy, and pea protein. Whey protein , in particular, may be beneficial for fullness. In one small study, men who ate a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack 13 , In another small study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same number of calories Generally, a scoop of protein powder provides 20—25 g of protein, which is sure to keep you full until your next meal To make a protein shake, you can simply blend together 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go. Edamame beans are immature soybeans that are still in the pod. One cup of edamame provides some of just about every nutrient you need, including 18 g of protein and large amounts of vitamin K and folate Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen edamame that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go. These small fish are rich in protein, calcium, and other nutrients. One Pacific sardine 38 g contains 8 g of protein The omega-3 fatty acids found in sardines can help protect your cardiovascular health and reduce inflammation in your body People describe their flavor as salty and slightly fishier than tuna. Many people enjoy them straight from the can, on a cracker, or in Mediterranean-style cooking. One cup of cooked quinoa contains 8 g of protein The chewy, nutty grains can be enjoyed as a side dish like rice. You can also add a scoop of quinoa to a salad of greens and chopped vegetables. For a quick snack, try eating cooked quinoa as you would a hot cereal, topped with cinnamon and a drizzle of honey. A lentil salad is a great snack. In fact, 1 cup of cooked lentils provides 18 g of protein, along with large amounts of iron, folate, and manganese The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help manage diabetes and reduce the risk of heart disease and some types of cancer 65 , 66 , To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe. Overnight oatmeal is easy to make, portable, and very nutritious. Oats are loaded with many vitamins and minerals. Oats have been shown to promote fullness in several studies. This is likely due to their healthy fiber content 69 , 70 , In one small study in , oats resulted in greater feelings of fullness and a reduced desire to eat when compared with ready-to-eat cereal with the same calorie content Another small study compared perceived hunger and food intake after consuming either oatmeal or oranges. The participants who ate oatmeal experienced less hunger immediately after eating and consumed less food later in the day However, oats are not very high in protein on their own. One-third cup of oats contains about 3 g of protein This overnight oats recipe boasts 37 g of protein per serving. To make a snack-size version, portion the overnight oats mixture into several small containers before chilling it overnight. Egg bites are a super healthy snack with lots of protein. You can make them by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking it. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1—2 tbsp. of cheese. This egg muffin recipe combines eggs with spinach, onions, and bell peppers. Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 g per ounce 28 g In addition, some research suggests that popcorn is a particularly filling snack. In a small study, participants who snacked on popcorn were less hungry and ate less than those who snacked on potato chips You can significantly increase its protein content by adding nutritional yeast, which provides 5 g of protein per 2-tbsp. serving In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. of nutritional yeast and a pinch of salt. Some high protein snacks include jerky made from chicken, turkey, salmon, or beef, smoked or canned fish, tofu, and Greek yogurt. Healthy snack options that are high in protein include Greek yogurt, hard-boiled eggs, lentil salad, and nut butter on apple slices. Easy high protein snacks for bodybuilding can include protein bars and shakes, jerky, and nuts like almonds. High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. There is a persistent myth in nutrition that eating a lot of protein can cause harm, but must studies actually do not support this claim. In fact…. Getting enough protein is important for weight loss, muscle mass, and optimal health. Here are 15 easy ways to increase your protein intake. Protein is incredibly important for your health, weight loss, and body composition. This article explains exactly how much protein you should eat. Protein is an important nutrient for optimal health, but not all protein sources are equal. This article compares animal and plant proteins. This is a detailed review of the weight loss effects of protein. A high protein diet can boost metabolism and reduce appetite, helping you lose weight. Protein can help reduce hunger and prevent overeating. This is a detailed article about how eating protein for breakfast can help you lose weight. This is a detailed article about whey protein, a type of protein shown to have numerous benefits for muscle mass, strength, fat loss and overall…. This is a detailed article about whey protein and its health benefits. It can help you lose weight and gain muscle, while improving your overall…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 30 High Protein Snacks That Are Healthy and Portable. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Brianna Elliott, RD — Updated on December 7, Trail mix. Turkey roll-ups. Greek yogurt parfait. Veggies and yogurt dip. Hard-boiled eggs. Peanut butter celery sticks. No-bake energy bites. Slice of cheese. Handful of almonds. Roasted chickpeas. Baked tofu. |
| 20 Healthy Snack Ideas Under Calories | Though it may have a bad rep, it's a super-healthy and budget-friendly complex carb that deserves a spot in your eating pattern. Potatoes are packed with tons of vitamins and minerals, including potassium, vitamin B6 and vitamin C, which is a powerful antioxidant. Together these nutrients can help protect your heart and lower cancer risk, especially if you have access to the purple variety but any type of potato will help you reap the benefits. Try our Stuffed Potatoes with Salsa and Beans for a quick and flavorful main—it takes just 10 minutes of active time to prep. Cruciferous vegetables , which include broccoli, Brussels sprouts, cabbage and a variety of dark leafy greens like kale, are packed with a variety of antioxidants. They can help with numerous body functions, including healthy skin, healthy immune function, promoting bone health, healthy vision and even reducing the risk of cancer. But we all know the struggle of buying a clamshell of leafy greens from the store only to realize it's gone bad before you get a chance to use it. That's why I typically opt for frozen greens instead. They work in everything from smoothies to casseroles and last way longer than their fresh counterparts. Antioxidants might be trending, but that doesn't mean they need to be expensive. Foods like canned beans, frozen berries, potatoes and nut butter can help you up your intake while respecting your budget. Keep an eye out for these foods on your next grocery trip so you can reap the benefits in a delicious way. Up Next : The 6 Best Budget-Friendly Anti-Inflammatory Foods, According to a Dietitian. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. Fresh fruit contains fiber, vitamins, and antioxidants that can help you feel more energized. Greek Yogurt - Another great on-the-go breakfast option because it can be mixed with fruit, honey, and granola. Greek yogurt has a higher protein content than regular yogurt and provides probiotics to help keep your digestive system in good shape. Cheese - Depending on the type of cheese you choose, it can absolutely make for a great quick snack. We recommend trying a protein-rich option like cottage cheese, rather than something like cream cheese or string cheese, due to the specific fat content in each. Cottage cheese can be a great source of protein and something delicious to mix with fruit, too! Salted Edamame - Edamame provides a plant-based protein that is delicious and generally mess-free. Just deposit the shells in a bag for an easy, portable snack. However, staying hydrated is key to travel, especially long plane rides. Our bodies can interpret thirst as hunger, so staying hydrated is key to interpreting those hunger signals correctly. Like flying, driving can be boring — and cause hunger pangs if there aren't many options for eating along the way. If you're flying, there are several options for healthy airplane snacks that will help keep your energy up and avoid those carb-heavy chips or cookies that airlines can offer! Here are some other ideas of healthy options to pack for your flight:. Whether it's hiking or backpacking, it's important to stay nourished while in nature and while burning calories. Here are some great options for taking along with you on your next outdoor adventure:. And if you want something more substantial than just fruit and nuts, try these ideas:. If you have leftovers from dinner, consider eating half a serving of salmon at snacktime, or spread canned salmon on whole-grain crackers. Chicken soup. Microwaveable, single-serve containers are easy to pack for work. To make an appointment with Dr. Kosarin, or a doctor near you, call or visit our website. Newsletter Subscribe to get the latest health tips from our expert clinicians delivered weekly to your inbox. Can an Anti-Inflammatory Diet Help Relieve Pain? Learn More. How Losing Weight Can Increase Your Life Expectancy There are quite a few consequences of obesity, including conditions such as high blood pressure, diabetes, high cholesterol and heart disease. Can You Get Diabetes from Eating Too Much Sugar? Should You Drink Apple Cider Vinegar Before Bed? We use cookies to improve your experience. |
| 10 Antioxidant-Rich Comfort Food Snacks - FitOn | Kidney beans and on-theg-o beans are rich Antioxidant rich on-the-go snacks of om-the-go. Read on for six of the best budget-friendly antioxidant-rich foods to on-hhe-go to your grocery list. Privacy Policy Terms of Antioxidant rich on-the-go snacks. Kristy Del Coro Alpha-lipoic acid dosage a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. We do the research so you can find trusted products for your health and wellness. Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies. Published online Apr |
Antioxidant rich on-the-go snacks -
Plus, 1 cup of fresh blueberries only has about 84 calories. Jantz, PhD , an eating disorder specialist in Edmonds, Washington. Jantz recommends a high-protein snack such as eggs for a midmorning or afternoon nosh — the protein will keep you full and may help prevent overeating later.
RELATED: 10 Vitamin D-Rich Foods to Add to Your Diet. Sometimes, the simpler the snack, the better. A single orange provides nearly 3 g of fiber, making it a good source, as well as a whopping 82 mg of vitamin C, an excellent source.
Plus, the fact that you have to spend time peeling and sectioning oranges may help you savor your snack, preventing additional snacking later. At the same time, these red fruits set you back only 53 calories. Frozen strawberries can be just as healthy, he says. RELATED: Fresh vs.
Frozen Produce: Which Is Better for You? Plus, string cheese is a good source of calcium , a key mineral for bone health, notes the NIH. When the afternoon slump rolls around, toss some oats into the microwave. A ½-cup serving of oatmeal cooked in water contains just 83 calories, according to the USDA.
Finish with a sprinkle of cinnamon to add flavor without sending your blood sugar levels soaring. One study even suggested that cinnamon may help lower blood sugar in healthy people, though more research is needed.
Nuts such as almonds are a great source of plant protein 6. Plus, almonds offer heart-healthy, cholesterol-lowering monounsaturated fats, according to the Academy of Nutrition and Dietetics. So instead of reaching for that coffeehouse muffin for an energy boost, grab some almonds to power you through the afternoon.
Keep in mind that 1 ounce oz , which is about a handful, of almonds provides calories, so keep your serving to 0. RELATED: More Evidence That Plant Protein May Prevent Disease, Increase Longevity.
Plus, this snack is loaded with antioxidants like quercetin, which can help reduce harmful oxidative damage in the body, Davis says. Pair the carrots with a tablespoon tbsp of a dip like hummus 30 calories , which offers filling fiber 1 g , protein 1.
For a healthy morning snack that tastes like a decadent treat, try a piece of Ezekiel sprouted cinnamon raisin bread.
With 80 calories, 2 g of fiber, and 4 g of protein per slice, as one product from Food for Life notes , you can go ahead and top this bread with 1 teaspoon tsp of nut butter. RELATED: 10 Easy Breakfast Ideas for Type 2 Diabetes. To make the whole-grain goodness last, take a cue from kids, and eat them one by one.
For a low-cal smoothie snack that offers tons of vitamins and minerals, she suggests blending a handful of frozen spinach roughly 32 calories per ½-cup , 1 tsp of dried spirulina roughly 7 calories , a ½-cup of frozen blueberries 40 calories , and 1 cup of unsweetened almond milk 39 calories.
Spinach, for example, is a good source of calcium mg and iron 2 mg in ½ cup, according to the USDA. Mixing different types of melons gives your taste buds a flavor burst filled with nutrition, while making your snack feel more substantial. Melons typically have between 45 and 60 calories per cup, diced; go for a mix of watermelon , cantaloupe, and honeydew, and enjoy 1 to 2 cups for a satisfying snack.
RELATED: 7 Top Fruits for Weight Loss and How to Enjoy Them. Edamame soybeans is loaded with protein and fiber, says Davis. At just 31 calories per cup, unbuttered air-popped popcorn is the perfect food to reach for when the urge to head to the vending machine hits.
By using an air popper, you get the fiber boost 3. Colson suggests. Chopped broccoli Enjoy them with 2 tbsp of low-fat ranch dressing 35 calories for dipping. RELATED: 11 High-Fiber Foods to Add to Your Diet. Measure out 2 tbsp of hummus, which clocks in at roughly 82 calories , and scoop it up with a spear of cucumber 1.
The next time you could use an afternoon energy boost, use snacktime as an excuse to get your coffee fix. Besides, coffee has a ton of health benefits! For example, research suggests there may be an association between coffee consumption and a reduced risk of type 2 diabetes, though additional studies are needed.
Order your latte with skim milk, and skip the flavored syrups to lower sugar and calories. Just 1 cup of skim milk offers 83 calories, 8. Low-fat cottage cheese has 93 calories in a ½-cup serving. Pair it with ½ cup of crunchy cucumber at 9 calories, and you have yourself a hydrating and filling snack.
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. Step 2: Once cooled, place Brussels sprouts on a baking sheet. Gently smash each sprout with a fork or the bottom of a glass.
Step 3: Drizzle olive oil over the smashed Brussels sprouts then season with salt and pepper. Option to add any additional toppings such as nutritional yeast or parmesan cheese. Step 4: Bake for minutes or until the edges are crispy and golden brown. Give your health a boost with this cozy, comforting beverage.
Not only will it satisfy all your chocolate cravings, but it will also help modulate your immune system, protect against free radical damage , and supply your body with a slew of nutrients including B-complex vitamins, vitamin D, iron, magnesium, and calcium.
We paired it with polyphenol-rich cacao for a dynamic combo that packs. In addition to antioxidants, one avocado provides 9. Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and blood pressure regulation.
Whip avocado into smoothies or enjoy it on toast, salads, sandwiches, soups, or chili. You can also use avocado as a mayo alternative, as a creamy salad dressing base, a butter substitute in baking, or in desserts like chocolate avocado pudding or dairy-free ice cream.
Berries are antioxidant powerhouses. Studies show that berries like strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation , brain function, and mental health.
Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in people with arthritis. Berries are also good sources of vitamin C and are among the lowest calorie fruits.
Nibble on fresh or frozen berries alone or add them to sweet and savory dishes. Blend berries into smoothies, add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sprouts , grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.
Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kale , and Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthin , flavonoids , anthocyanins, and terpenes.
Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2.
Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts.
You can also incorporate these veggies into stir fries, soups, and stews. Catechins, the main antioxidants in green tea , are known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects.
In addition, green tea supports immune function and protects brain health. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium.
However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.
Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin D , particularly when exposed to ultraviolet UV light.
Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes. 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:
Antioxidant rich on-the-go snacks our sweet tooth can be on-the-to Antioxidant rich on-the-go snacks on-the-ggo any Balance and coordination in aging, comfort food cravings are inevitable during the winter months. However, rather than restrict yourself, what tich you could indulge in a mindful way? Enter: antioxidant-rich snacks that satisfy both your comfort cravings and your commitment to well-being. Cheers to mindful indulgence! To make this yummy comfort food, stuff them with a spoonful of ricotta, cottage cheese, or your favorite nut butter. And for an extra flavonoid punch, sprinkle them with antioxidant-rich cacao nibs snwcks a chocolate, crunchy treat.
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