Powerful antioxidant 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. According to the Harvard T. Chan School of Public Health , antioxidants only became well-known and highly sought-after by the general population in the s.
This was when researchers started to understand that the early stages of artery-clogging atherosclerosis, cancer, vision loss, and a host of other chronic conditions were closely correlated with free radical damage and oxidative stress—aka the very things that antioxidants help to prevent.
To understand antioxidants, it helps to know a bit about free radicals. Antioxidants are vitamins and other nutrients found in plant-based foods like fruits, vegetables, legumes, and whole grains that prevent or slow damage to cells in your body caused by these free radicals.
Keep in mind that antioxidants aren't substances themselves—rather, the term "antioxidant" refers to a chemical property exhibited by hundreds of different and non-interchangeable substances. Many of these we're highly familiar with, like vitamin C , vitamin E, selenium, and beta-carotene.
Others are less familiar: polyphenols, flavonoids, lipoic acid, glutathione, and so on. Most antioxidants occur naturally; they exist in foods to inhibit oxidation and protect against toxins in the local environment.
So if you're looking to up your antioxidant intake, you're in good shape—and luckily, there are plenty of delicious ingredients options for you to choose from. Here are the top antioxidant-rich foods, according to registered dietitians. FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls.
Kidney beans and other beans are rich sources of antioxidants. Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer. Believe it or not, artichoke hearts are one of the most antioxidant-rich vegetables, full of polyphenols like chlorogenic acid also found in coffee which may help the body better metabolize glucose and blood lipids.
Pecans are rich in the antioxidant vitamin E and have been shown to help lower levels of LDL bad cholesterol in the body, improving heart health. Pecans are also high in monounsaturated fat and contain a decent amount of fiber , making them one of the healthiest nuts you can eat.
She recommends topping air-popped popcorn with sea salt, rosemary, and thyme. According to Silberman, pumpkin seeds are a great source of protein, fiber, and antioxidants like vitamin E and carotenoids.
For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.
Food Nutr Res. doi: Meng S, Cao J, Feng Q, Peng J, Hu Y. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review.
Evid Based Complement Alternat Med. Randomized placebo-controlled trials, which can provide the strongest evidence, offer little support that taking vitamin C, vitamin E, beta-carotene, or other single antioxidants provides substantial protection against heart disease, cancer, or other chronic conditions.
The results of the largest trials have been mostly negative. A modest effect of vitamin E has been found in some studies but more research is needed. A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.
Lung function was tested using spirometric parameters: higher parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function. The study found that higher serum levels of alpha-tocopherol were associated with higher spirometric parameters and that high serum levels of gamma-tocopherol were associated with lower spirometric parameters.
Though the study was observational in nature, it confirmed the mechanistic pathway of alpha- and gamma-tocopherol in mice studies. When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements.
Few trials have gone on long enough to provide an adequate test for cancer. High-dose antioxidant supplements can also interfere with medicines. Vitamin E supplements can have a blood-thinning effect and increase the risk of bleeding in people who are already taking blood-thinning medicines.
Some studies have suggested that taking antioxidant supplements during cancer treatment might interfere with the effectiveness of the treatment. Inform your doctor if starting supplements of any kind. One possible reason why many studies on antioxidant supplements do not show a health benefit is because antioxidants tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants.
For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity.
Polyphenols also have many other chemical properties besides their ability to serve as antioxidants. There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.
Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects.
For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol.
Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes.
The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease.
At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.
It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.
Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity.
Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome. In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress.
In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years.
The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements.
MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.
Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.
However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.
However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.
It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying.
It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.
The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death.
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Strawberries are rich in antioxidants, vitaminsand minerals. Strawberries owe their red color PPowerful anthocyanins, which have antioxidant powers. Antiozidant review showed that taking anthocyanin Pwoerful reduced Memory improvement exercises for adults levels of Powrrful cholesterol in participants with high Powerful antioxidant foods.
By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight. Red cabbage, like strawberries and red kalecontains anthocyanins.
In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation. According to one studyanthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage.
A person can eat red cabbage as part of a salad or as a cooked vegetable. Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin Cand dietary fiber.
Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells. For example, in one laboratory studyresearchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.
A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. However, most of the research on raspberries has involved experiments in test tubes.
Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease. Beans are an excellent source of protein and dietary fiber.
Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.
Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes.
However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet. Purple and red grape varieties contain vitamin C, seleniumand 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, folateand potassium. These substances may help with suppressing inflammation.
One review noted that betalains show promise for reducing free radicals and helping prevent cancer. However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants.
It is a popular health food and hardy winter vegetable, common in many northern regions. Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables.
They are responsible for the color of these foods, from vibrant red to blue. Several orange vegetables contain vitamin A and other nutrients.
These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables. Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad.
There are many common foods that people can eat to increase the number of antioxidants that they consume. The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.
However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants. They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.
Exactly what impact do they have on the…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate. It is also rich in antioxidants and some minerals. Antioxidants are mostly found in plant foods. They are natural molecules that help neutralize harmful free radicals in our bodies.
Free radicals are…. Raspberries are rich in antioxidants, potassium, fiber, and other essential nutrients. Learn more about their benefits and get some tips on how to…. What are micronutrients?
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Medical News Today. Health Conditions Health Products Discover Tools Connect. A guide to antioxidant foods. Medically reviewed by Katherine Marengo LDN, R. Blueberries Dark chocolate Artichokes Pecans Strawberries Red cabbage Raspberries Beans Purple or red grapes Spinach Beets Kale Orange vegetables Summary Antioxidants are compounds that may help delay or even prevent cell damage in the body.
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: Powerful antioxidant foods| The Top 12 Foods High in Antioxidants | Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. Medically reviewed by Stella Bard, MD. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Lycopene has been shown to help protect against heart disease and some forms of cancer. Develop and improve services. Singh N. |
| High-Antioxidant Foods, Herbs & Supplements: Why You Need More | Over time, free radicals can cause cell damage and contribute to the development of chronic disease. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. September The Journal of nutrition. December A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Natural Food Pigments and Colorants. |
| The Top 7 Antioxidant-Rich Foods You Should Stock Up On | International Journal of Molecular Sciences. Executive Health Program. Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Medically reviewed by Stella Bard, MD. Reviewed on: February 25, |
| The Best Antioxidant Foods That Will Make Your Skin Glow - MYSA | Spinach is a green, Powerful antioxidant foods vegetable full of vitamins, minerals, and Powerflu. The oPwerful revealed that these fiods may Powerful antioxidant foods oxidative stress and inflammation that promote the development of diseases like cancer. A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. These substances may help to suppress inflammation. Int J Mol Sci. |
| Antioxidants - Better Health Channel | Haley is a Wisconsin-based creative freelancer and recent graduate. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. This content does not have an English version. Some experts believe that the best way to get antioxidants is by eating a variety of fruits and vegetables of different colors. Lung function was tested using spirometric parameters: higher parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function. Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. |
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