Vegan antioxidant-rich foods -
Fruits like strawberries, blueberries, blackcurrants and cranberries are one of the best dietary sources of vitamins and fiber. Multiple studies, such as one published in the International Journal of Molecular Sciences , have shown how regular consumption of berries can significantly bring down inflammation levels and vastly reduce the risk of developing cardiovascular diseases and certain types of cancer.
These strong health-promoting properties are mostly down to the exceptional levels of antioxidants in these fruits, including phenolic acids, flavonoids and vitamin C.
Although every fruit from this family will benefit our health, some will exhibit stronger antioxidant properties than the others. According to a review published in the Foods journal, blackcurrants and blueberries tend to have the highest concentration of these vital compounds.
Pomegranates are small red fruits packed with crunchy, juicy seeds. Though nowhere near as popular as berries, pomegranates contain a relatively similar level of health-promoting nutrients. According to a review published in the Journal of Food Bioactives , they are a rich source of many different antioxidants, including ellagic acids, gallic acids, anthocyanins, and ellagitannins.
Sweet and juicy, plums are another example of a great antioxidant rich food. As described in an analysis published by the Journal of Agricultural and Food Chemistry , one medium-sized fruit contains nearly 6. Multiple studies included in a review published in Phytotherapy Research demonstrated that regular consumption of plums can lead to better cognitive function, bone density and cardiovascular health.
If you want to top up your antioxidant intake, consider making dark chocolate your next snack of choice. Its main ingredient, cocoa powder, is a rich dietary source of flavonoids like catechin, epicatechin and procyanidins. These are compounds that have been shown to lower inflammation levels, improve cardiovascular health and contribute to better immune responses.
According to a review published in the Oxidative Medicine and Cellular Longevity , cocoa consumption may also have a positive impact on insulin resistance, cognitive function and mood. To get the most benefit, aim for minimally processed chocolate with a high cocoa content. Beetroots are undoubtedly one of the best antioxidant rich foods you can include in your diet.
There are multiple health benefits associated with their consumption. These root vegetables provide a significant amount of nitrates, compounds that have a direct impact on the functioning of our cardiovascular system.
Beetroot juice also contains a high amount of antioxidant and anti-inflammatory polyphenols. These vegetables are particularly abundant in betalains, polyphenols which give them their characteristic purple coloring. According to a review published in the Nutrients journal, regular beetroot and beetroot juice consumption can lead to lower inflammation levels, better cognition, improved blood pressure and a vastly reduced risk of developing several types of cancer.
A review published in Sports Medicine also suggests that there is some evidence that beetroot juice may have a significant impact on the sports performance among athletes.
Green leafy vegetables are the cornerstone of a healthy diet. Kale, spinach, watercress, cabbage or lettuce are not only very low in calories and dietary fats, they also provide a significant amount of fiber, vitamins and minerals.
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.
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Here are 7 fruits and vegetables loaded with antioxidants, plus easy plant-based recipes that are as delicious as they are healthy. Goji berries have gained popularity through their classification as a superfood , nutrient-rich food.
Goji berries contain phenolic acids and flavonoids which include caffeic acid, caffeoylquinic acid, chlorogenic acid, natural compounds that have "very high" antioxidant capacity, according to a report by the Hindawi Journal. Berry fruits, in general, are rich in antioxidant phytochemicals , which "may help fight cancer and heart disease," says Debbie Krivitsky, director of clinical nutrition at the Cardiovascular Disease Prevention Center at Harvard-affiliated Massachusetts General Hospital.
Phytochemicals are abundant in blueberries, in particular, anthocyanins have the greatest impact on overall health, according to a recent report by Oxford Academic. Studies have linked moderate intake of blueberries for its anthocyanins with:. The antioxidants in blueberries have positive impacts on vascular and glucoregulatory or digestive function, according to the same report.
They may also protect against gastrointestinal microflora and contribute to host health. These conditions accelerate aging, and blueberries can help hinder the aging process.
Often medically consumed for urinary tract infections and cardiovascular health, cranberries are high in antioxidants, particularly phytochemicals, just like most berries.
Consumption of cranberry juice improved plasma antioxidant capacity and a decrease in healthy female participants, and a decrease in LDL the bad cholesterol in healthy men, seen in a study reported by Oxford Academia. Artichokes are ranked high on the list of vegetables rich in antioxidants.
The polyphenol plant compounds in artichokes are rich in antioxidants and include two important compounds caffeoylquinic acids and flavonoids — which help fight disease and protect the body against free radicals that cause oxidative stress on the body.
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They may also protect against gastrointestinal microflora and contribute to host health. These conditions accelerate aging, and blueberries can help hinder the aging process.
Often medically consumed for urinary tract infections and cardiovascular health, cranberries are high in antioxidants, particularly phytochemicals, just like most berries. Consumption of cranberry juice improved plasma antioxidant capacity and a decrease in healthy female participants, and a decrease in LDL the bad cholesterol in healthy men, seen in a study reported by Oxford Academia.
Artichokes are ranked high on the list of vegetables rich in antioxidants. The polyphenol plant compounds in artichokes are rich in antioxidants and include two important compounds caffeoylquinic acids and flavonoids — which help fight disease and protect the body against free radicals that cause oxidative stress on the body.
More specifically, the type of artichoke called "Violet de Provence" contains the highest content of total phenolsaccording to a review by the Journal of Food Science.
Blackberries are considered one of the most antioxidant-rich fruits due to their high levels of phenolic compounds that include ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins, and cyanidins, as well as various types of flavonoids, according to a study.
Researchers categorized blackberries as "nutraceutical," substances that have mental health benefits and protect the body against chronic diseases.
Plums contain antioxidants and antiallergic propertieswhich have been linked to improved cognitive function, bone health parameters, and cardiovascular risk factors, according to a report.
In addition, the most active antioxidant in plums is a specific type of polyphenol called anthocyanins which has been linked to reducing risks of heart disease and certain cancers, according to a study.
You can't go wrong with eating leafy green vegetables: They're full of fiber, vitamins, minerals, and loaded with antioxidants, specifically, phenolic compounds, flavonoids, and carotenoids-antioxidants which make spinach, watercress, kale, and other leafy greens a powerhouse food, helping the body fight illness.
Antioxidants help fight diseases by protecting the body against free radicals and damage caused by oxidative stress. Load up on these 7 antioxidant-rich foods to boost your overall health. For more great health advice, check out The Beet's Health and Nutrition articles.
Hailey Welch Published: March 21, Vegan Artichoke Recipes Spinach Artichoke Dip Spinach Artichoke Pizza Lemon, Basil, and Artichoke Pasta.
Share on Facebook Pin it! Share on Twitter Print this page. Citations: Free Radicals, Antioxidants and Functional Foods: Impact on Human HealthGoji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of ActionFill up on phytochemicalsRecent Research on the Health Benefits of Blueberries and Their AnthocyaninsCranberries and Their Bioactive Constituents in Human HealthPolyphenol Compounds in Artichoke Plant Tissues and VarietiesSurvey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in NanjingA Systematic Review on the Health Effects of Plums Prunus domestica and Prunus salicinaContribution of Individual Polyphenolics to Total Antioxidant Capacity of Plums.
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: Vegan antioxidant-rich foods| The Top 7 Antioxidant-Rich Foods You Should Stock Up On | Berries are a true nutritional powerhouse. Walnut's Appetite control formula fats can help improve dryness and Vegan antioxidant-rich foods, and antjoxidant-rich is essential antoxidant-rich maintaining proper oil production, which can Nitric oxide boosters keep skin antiozidant-rich smoother and clearer. 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. Studies have linked moderate intake of blueberries for its anthocyanins with:. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory. |
| A guide to antioxidant foods | You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Sometimes inflammation can become a painful problem. 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. 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. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. Tomato products, canned, sauce. |
| Antioxidants for Vegan Diets | Orange vegetables. This delicious green leafy vegetable also helps balance sebum production your body's natural oil. For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon. Free radicals are the compounds which can attach to the cells to damage them. Try to choose unblanched and unroasted varieties whenever possible, since nutrients can be lost during processing Chan School of Public Health. |
| Where to find antioxidants | Water soluble antioxidants work in the watery areas of the body. Vitamin E, the major fat-soluble antioxidant, is found in fatty foods such as avocados, nuts, seeds , vegetable oils, and, to a lesser extent, leafy green vegetables 1. Fat-soluble antioxidants work in the fatty areas of the body including subcutaneous fat, cell membranes, the brain, and other tissues that contain fat. Selenium and manganese are two additional essential nutrients that play a role in how antioxidants work 1. Many antioxidants are not essential nutrients including: 2. These are general categories of antioxidant compounds with many more specific compounds in each category. For example, curcuminoids found in turmeric are a type of polyphenol. There are compounds in the body called free radicals, which can cause damage if levels become too high 1. The body has mechanisms to maintain a good balance of free radicals, but stresses on the body can result in increased levels 1. The body fights free radicals by using antioxidants that it produces, and those that come from food 1. Antioxidants work by neutralizing free radicals, so the free radicals can no longer cause damage to cells or DNA 1. Damaging free radicals exist in both watery and fatty parts of the body. Therefore, we need antioxidants to work in both these areas. Apart from the few antioxidants that are essential nutrients, there are no set intake levels for antioxidants 3. Recommended intakes for vitamin C, in adults over age 19, are: 3. The upper limit of vitamin C for adults is mg per day 3. This means that consistently consuming vitamin C up to, or over, this amount could result in harm. Always speak to your doctor before starting any supplements. More is not always better and getting nutrients from food first, if possible, is often a good approach. Recommended intakes for vitamin E, in men and women over age 19, are: 3. The upper limit for vitamin E in adults is mg per day 3. This upper limit is specifically for intake from supplements and fortified foods combined not from vitamin E naturally occurring in foods. Plant-based foods generally contain higher levels of antioxidants compared to animal-based foods 4. Generally, foods with vibrant colors or stronger pigments often have higher antioxidant concentrations. For example, red onions contain more antioxidants compared to white onions. Leafy greens that are darker in color, like spinach, have more antioxidants compared to a lighter leafy green such as iceberg lettuce. So, one way to increase antioxidant intake is to focus on selecting foods that are brighter in color or more pigmented. Coffee, espresso, tea leaves, tea leaf powders, and dark chocolate, are rich in antioxidants 4. Tomato-based sauce, basil pesto, sundried tomatoes, and mustard paste, are a few other foods with high antioxidant capacity 4. Including a variety of foods in your diet can enhance your total antioxidant intake. Foods lower in antioxidants can still be a nutritious and valuable part of your diet as well. The highest concentrations of antioxidants are found in plant-based foods, specifically certain herbs and spices 4. So, even though there may be high levels of antioxidant compounds, the total amount you get could still be low. The antioxidant content of different foods, even within the same food group, is highly variable 4. One study quantified the amount of antioxidants in over food samples from around the world. They grouped foods into categories and reported the average antioxidant concentration of these food groups 4. Overall, plant-based food groups spices and herbs, berries, chocolate, nuts and seeds , fruit , and vegetables had the highest average antioxidant concentrations 4. Animal-based foods consistently had the lowest antioxidant concentrations, with eggs being the lowest; followed by fish and seafood, dairy products, poultry and meat all coming in at the bottom of the list 4. Average antioxidant concentrations for food groups can easily be skewed by one or two items with very high or low antioxidant amounts. For example, chocolates and sweets is one category of foods high on the list for having the most antioxidants 4. Also, some of the highest antioxidant food items were dried 4. Without water to dilute the antioxidants, it makes sense that dried foods ex. dried herbs and spices, dried fruit would be more concentrated in antioxidants. Antioxidant supplements are everywhere. For the health-conscious vegan, it may be tempting to increase antioxidant intake by supplementing. However, antioxidant supplements are unhelpful at best, and harmful at worst 1 , 5 , 6 , 7 , 8. There are many reasons for this including:. Whenever possible, try meeting nutrient needs through food first. Antioxidants protect cells from damaging free radicals, which is beneficial for overall health. Beans come in a variety of shapes, sizes and flavors, but they all are packed with fiber, protein, nutrients and antioxidants. Some research suggests that the type of antioxidants in beans might reduce cancer risk and promote longevity. With recipes like our Easy Vegetarian Chili , Classic Hummus and Breakfast Beans with a Microwave-Poached Egg , you can enjoy beans in any meal or snack, from breakfast to dinner. You may have heard that an apple a day keeps the doctor away. While that old adage might need some fact-checking, it's well-supported that apples are a super-nutritious food. They're packed with fiber, vitamins and antioxidant compounds of a variety of types. Regularly consuming apples can help protect your heart health, boost your brain health and lower chronic disease risk, from diabetes to cancer. Not to mention, they last for weeks, which is much longer than most other fresh fruits. My favorite way to enjoy apples is sliced with nut butter or cheese, or in our Apple-Pie Baked Oats. Ah, the humble potato. 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. 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| More From The Beet | Kim KH, Antioxisant-rich C, Wang Vegan antioxidant-rich foods, Song X. Angioxidant-rich we reviewed this article: Turbocharge your results. One cup of raw broccoli contains 30 calories, 2. Measure content performance. Long Live the Damage Theory! Medically reviewed by 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. |
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Antioxidant Rich Foods With Every Meal
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