How to Cook It: Roasted Balsamic Strawberry Sauce Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make a low-calorie strawberry balsamic sauce. This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today!

Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Rodriguez-Amaya DB. Natural Food Pigments and Colorants. Current Opinion in Food Science. February Harvard T. Antioxidant Supplements: What You Need to Know. National Center for Complementary and Integrative Health.

July Panche AN, Diwan AD, Chandra SR. Flavonoids: An Overview. Journal of Nutritional Science. December 29, Viña J, Borras C, Abdelaziz KM, et al. The Free Radical Theory of Aging Revisited: The Cell Signaling Disruption Theory of Aging.

September 10, Gladyshev VN. The Free Radical Theory of Aging Is Dead. Long Live the Damage Theory! February 1, Daily Value on the New Nutrition and Supplement Facts Labels. Food and Drug Administration. February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial.

The American Journal of Clinical Nutrition. June 1, Blueberries, Raw. Department of Agriculture. April 1, Hwang JH, Lim SB. Antioxidant and Anticancer Activities of Broccoli By-Products From Different Cultivars and Maturity Stages at Harvest.

Preventive Nutrition and Food Science. March Kumar N, Goel N. Phenolic Acids: Natural Versatile Molecules With Promising Therapeutic Applications. Biotechnology Reports. December Broccoli, Raw. October 30, Bi D, Zhao Y, Jiang R, et al. Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut.

Natural Product Communication s. June Health Benefits of Walnuts. Harvard Health Publishing. November 3, de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Sánchez-González C, Ciudad CJ, Noé V, Izquierdo-Pulido M.

Health Benefits of Walnut Polyphenols: An Exploration Beyond Their Lipid Profile. Critical Reviews in Food Science and Nutrition.

November 2, Nuts, Walnuts, English. Contrary to popular belief however, antioxidants are not found in just any old fruity food or supplement. Foods need to be high-quality and well-treated to maintain their nutrient profile.

It is also logical to avoid eating foods doused in hazardous pesticides, which essentially counteract any potential for antioxidant healing. Furthermore, studies have found that using singular or artificial antioxidants such as those found in many synthetic supplements and food additives is ineffective and even detrimental to many conditions.

Scientists hypothesize that this is due to an overloading of specific antioxidant substances, which are not easily used by by the body and throw it even further out of balance.

Because whole foods naturally contain a harmonious blend of antioxidants and the co-factors required for proper absorption, it is truly important to obtain antioxidants from a well-balanced traditional diet and nutrient dense superfood supplements. Here at Radiant Life, we do extensive product research and rigorous testing, adhering to our core principles to bring you the purest, nutrient-dense foods available.

Here are some carefully selected excipient-free, non-GMO, antioxidant-rich superfoods for you to try. Click on the images below to learn more about each one. Find this post and other natural living tips on Monday Mania. Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being by Andrew Weil.

The Primal Blueprint by Mark Sisson. Understanding Oxidation and Free Radicals Before we enter the wildly colorful and fun world of antioxidants, it is important to understand a bit of somewhat monotonous, but totally-worth-the-effort chemistry.

An Aha! Moment with Antioxidants The body has innate mechanisms designed to mediate the effects of such oxidative stress. On the Search for Antioxidants Now with antioxidants defined, there is hopefully more clarity as to why it is so important to obtain these substances in the diet.

But the good news is that there is a solution to oxidative stress. And it requires the consumption of—you guessed it— antioxidants! One way to ensure you are getting enough antioxidants in your diet is to consume a variety of delicious fruits.

Below are six of the best antioxidant-rich fruits that can help you ward off oxidative stress and inflammation. Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. And rightfully so! These remarkable berries contain up to 9 millimoles of antioxidants in a single 3.

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.

The accumulation of free radicals and cellular impairment has been linked to the pathogenesis of many major chronic illnesses. The body has innate mechanisms designed to mediate the effects of such oxidative stress. These include physical barriers that contain free radicals at sites of production, enzymes with the ability to neutralize reactive substances, intricate stress responses that program cell destruction if damages are too great and reparative systems which work to revitalize various "injured" components of the cells.

The body also relies on the balanced intake of certain dietary substances that have the ability to donate electrons to the free radicals, thus satisfying and balancing them to halt the disastrous chain reactions before too much irreversible destruction is done.

These substances are what we commonly refer to as antioxidants. In our modern environment, the war with free radicals is particularly challenging. Not only are many of our foods nutrient bereft, highly processed and consequently antioxidant deficient, but our environment is wrought with free radical producing toxins.

In addition to the controlled amount of free radicals produced through cellular metabolism, these nasty molecules are also found in virtually all dangerous chemicals, including those found in the foods, cleaning products, and environmental pollutants we come in contact with everyday.

Free radicals are also synthesized by the neutrophils as a natural part of the immune response to destroy bacteria and virus-infected cells prior to their proliferation. With the rampant rates of autoimmune disorders in the United States however, experts project that many people are likely producing excess free radicals without even knowing it, due to chronic inflammation or a malfunctioning immune system.

Now with antioxidants defined, there is hopefully more clarity as to why it is so important to obtain these substances in the diet. Antioxidants are helpful to quench the electron needs of damaging free radicals.

The major recognized dietary antioxidants are vitamin C, vitamin E, selenium and carotenoids, although recent research has implied that other polyphenols such as flavonoids also have significant antioxidant capacity. These substances are generally found in fruits, vegetables and specific spices, as well as certain sprouted nuts, grains and legumes.

Contrary to popular belief however, antioxidants are not found in just any old fruity food or supplement. Foods need to be high-quality and well-treated to maintain their nutrient profile. In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes.

Of those 20, lutein and zeaxanthin are the only two macular carotenoids that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity.

Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age.

Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.

Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet.

Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.

At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke.

Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.

Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.

Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid.

Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.

In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes.

For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.

Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods.

Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:.

Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease.

Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea.

Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.

Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk.

Here are 12 of the top sources of antioxidants, how they benefit your health, and simple ways to add them to your diet. In chemistry, a free radical is an atom, molecule, or ion that has at least one unpaired valence electron.

Usually, these unpaired electrons make radicals highly chemically reactive, and can damage cells, causing illness and aging. Free radicals are produced when your body uses oxygen to generate energy.

Apples are also linked to improved outcomes related to diabetes, weight management, bone, lung, and gut health. This is likely due to apple's polyphenols, the antioxidant compounds apples contain.

A research review concluded that when it comes to chronic diseases, an apple a day could indeed keep the doctor away. Enjoy apples alone or paired with nuts, nut butter, or hummus. Add chopped apples to oatmeal or overnight oats, smoothies, garden salads, slaws, and stir fries.

Apples can also be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples. In addition to good fats, avocados are rich in polyphenol antioxidants.

In the study, 45 men and women aged 21—70 with obesity and high LDL cholesterol levels were randomly assigned to one of three diets for five weeks. One of the moderate fat diets included one avocado per day, and the other provided the same amount of fat without avocado.

Only the avocado diet increased blood antioxidant levels and reduced LDL. Researchers concluded that the positive outcomes were due to bioactive compounds found in avocados beyond their fats, including antioxidants.

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.

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.

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Long Live the Damage Theory! February 1, Daily Value on the New Nutrition and Supplement Facts Labels. Food and Drug Administration. February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial.

The American Journal of Clinical Nutrition. June 1, Blueberries, Raw. Department of Agriculture. April 1, Hwang JH, Lim SB. Antioxidant and Anticancer Activities of Broccoli By-Products From Different Cultivars and Maturity Stages at Harvest.

Preventive Nutrition and Food Science. March Kumar N, Goel N. Phenolic Acids: Natural Versatile Molecules With Promising Therapeutic Applications. Biotechnology Reports. December Broccoli, Raw. October 30, Bi D, Zhao Y, Jiang R, et al.

Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut. Natural Product Communication s. June Health Benefits of Walnuts. Harvard Health Publishing. November 3, de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF.

Nuts and Human Health Outcomes: A Systematic Review. Sánchez-González C, Ciudad CJ, Noé V, Izquierdo-Pulido M. Health Benefits of Walnut Polyphenols: An Exploration Beyond Their Lipid Profile. Critical Reviews in Food Science and Nutrition.

November 2, Nuts, Walnuts, English. Buscemi S, Corleo D, Di Pace F, et al. The Effect of Lutein on Eye and Extra-Eye Health. September Spinach, Raw. Zaheer K, Akhtar MH. Potato Production, Usage, and Nutrition — A Review.

Reygaert WC. Green Tea Catechins: Their Use in Treating and Preventing Infectious Diseases. BioMed Research International. Beverages, Tea, Green, Brewed, Regular. 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. July 2, Paquette M, Medina Larqué AS, Weisnagel SJ, et al. Strawberry and Cranberry Polyphenols Improve Insulin Sensitivity in Insulin-Resistant, Non-Diabetic Adults: A Parallel, Double-Blind, Controlled and Randomised Clinical Trial.

British Journal of Nutrition. February 28, Strawberries, Raw. Ganesan K, Xu B.