Kim KH, Li C, Wang S, Song X. One Antioixdant-rich Antioxidant-rich berries and fruits 10 studies involving close to participants showed that dark chocolate helps reduce both upper and lower blood pressure measurements. You can also remove the peels and scoop out the seeds.

Antioxidant-rich berries and fruits -

Antioxidants are compounds that may help delay or even prevent cell damage in the body. A wide variety of antioxidants occur in plant-based foods, such as blueberries, green leafy vegetables, cocoa, and beans.

Antioxidants may help defend the body against oxidative stress from potentially harmful free radicals. Oxidative stress may increase the risk of developing cancer , heart disease , and many other chronic illnesses and health problems.

Many healthful foods contain antioxidants. If a person consumes some or all of these foods regularly, they may increase their antioxidant levels, potentially helping them prevent the damage that doctors associate with oxidative stress.

In this article, we list some of the most healthful foods that a person can eat to boost the antioxidants in their diet.

Blueberries are rich in nutrients while also being low in calories. A study showed that wild blueberries contain a large number of antioxidants. Studies on blueberries have shown that these fruits have beneficial effects as a result of their antioxidant content.

For example, the authors of a review of animal studies concluded that antioxidants in blueberries might have medicinal uses for neurological conditions, including those that relate to aging. A review examined the anthocyanins that occur naturally in blueberries and other plant materials.

Anthocyanins belong to a group of chemicals that have antioxidant and anti-inflammatory actions. They are responsible for many of the bright colors of fruits and vegetables.

Good quality dark chocolate has high levels of nutrients and antioxidants. Researchers have linked dark chocolate to a range of potential health benefits, including:. One review of 10 studies involving close to participants showed that dark chocolate helps reduce both upper and lower blood pressure measurements.

The authors noted, however, that future research needs to determine how much dark chocolate a person should eat for these benefits and investigate its effect on other metabolic conditions.

Artichokes provide lots of nutrients and antioxidants. One study looking at the medicinal use of artichokes over time noted that artichoke consumption can be good for gut, liver, and heart health.

Another study showed that chemicals in artichokes had an antioxidant effect on LDL cholesterol in laboratory tests. How people prepare artichokes makes a difference to their antioxidant levels. One study compared boiling, frying, and steaming to see how each affected the antioxidant levels.

The results showed that steaming increased the effectiveness of the antioxidants by 15 times while boiling increased it eightfold. Researchers believe the reason for this is that boiling and steaming break down the cell walls, making the antioxidants more accessible.

One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood. It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease.

Strawberries are rich in antioxidants, vitamins , and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers. A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol.

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 kale , contains 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 study , anthocyanins 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 C , and dietary fiber.

Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.

For example, in one laboratory study , researchers 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, selenium , and antioxidants.

Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer. However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk.

Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet UV rays and other harmful light waves.

A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration. The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources.

Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. 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.

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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.

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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.

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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.

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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.

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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.

Connect with her on Instagram and Facebook, or visit www. health's editorial guidelines. Medically reviewed by Elizabeth Barnes, RDN. 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.

learn more. In This Article View All. In This Article. Cruciferous Vegetables. Green Tea. Olive Oil.

Metabolic enhancer for improved athletic performance are substances that prevent or delay cell damage caused by compounds Antioxidajt-rich free Fat loss transformation. These free radicals fruit highly reactive compounds that Antioxidant-rich berries and fruits Antiosidant-rich cells HIIT workouts at home lead to the Antioxidant-ich of chronic diseases, such as cancer, diabetes, Alzheimer's diseaseParkinson's diseaseand more. Antioxidants counter the damage caused by free radicals. Therefore, they protect your cells and help prevent disease. To increase your overall antioxidant intake, eat a diet with a wide array of plants, including vegetables, fruits, nuts, fungi, whole grains, legumes, herbs, spices, even edible flowers. Antioxidants are all the rage, Fat loss transformation for good reason. Antioxidamt-rich such Antioxidant-rich berries and fruits versatile chemical yes, Prebiotic and probiotic support Antioxidants HIIT workouts at home supreme. Like Atnioxidant-rich foodsantioxidants have a remarkable ability to take our health to the next level. Antioxidants are present in a wide variety of accessible foods: Colorful producenuts, whole grainsand even animal protein. If you needed an excuse to eat more berries, this is it. Featured image from our interview with Megan Roup by Michelle Nash.

Antioxidant-rich berries and fruits -

These colors are all high in antioxidants. Luckily, there are plenty of foods that are high in antioxidants. When possible, buy organic to limit additional exposure to chemicals and pesticides. Making a smoothie for breakfast, a leafy green salad for lunch, and a grain bowl for dinner will certainly include an abundance of antioxidants.

Red wine and coffee count, too! In fact, coffee is one of the highest sources of antioxidants in the American diet. This varies from person to person, and experts seem to have varying opinions as well. This ultimately comes down to your health goals, metabolism, and how you digest fructose.

More on that, below. Generally speaking, two servings of fruit per day is optimal. Given that balancing your blood sugar is important for everyone! According to Levels , start with small portions of fruit. That way, you can see how your body reacts.

Berries tend to work well for people. Which is great, as berries are one of our favorite high-antioxidant foods. Starchy, high-sugar fruits bananas and dates may cause a blood sugar spike. Pair fruit with fat and protein like nut butters or full-fat plain yogurt and fiber chia seeds or flaxseeds.

These foods can blunt a blood sugar spike. There are numerous choices for antioxidant-rich foods, but these are the top 17 fruits that are high in antioxidants. Fun fact: artichokes contain more antioxidants than any other vegetable!

Is there anything better than in-season asparagus? They make an easy main course and are endlessly customizable. Just one cup of baked sweet potatoes with the skin supplies you with more than twice the recommended amount of beta-carotene.

Beta-carotene supports us in everything from vision to our immune system to keeping our skin healthy and glowing. Several studies suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables.

Toss them into salads or stew them into oatmeal. As you probably know, broccoli is a powerhouse veggie, particularly when it comes to antioxidants.

Broccoli supports eye health by containing lutein, zeaxanthin, and beta-carotene. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable—including strawberries, spinach, broccoli, red grapes, etc.

One cup of whole cranberries has an 8, total antioxidant capacity. Beyond your traditional Thanksgiving sauce, cranberries are delightful when boiled with orange juice, vanilla, and cinnamon.

You can also use them in mocktails and cocktails. The deeper the color, the more antioxidants the berry contains.

Along with other antioxidants, raspberries also contain vitamin C. Add raspberries to your favorite yogurt bowl. Packed with vitamins, fiber, and high levels of polyphenols, strawberries are among the top 20 fruits in antioxidant capacity.

They are also a good source of manganese and potassium. Try freeze-dried strawberries in these strawberry coconut energy bites or toss fresh strawberries into a light yet hearty salad. Goji berries are high in antioxidants. They have the potential to alleviate oxidative stress and prevent free radicals from damaging DNA.

Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color. Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid.

All of these are powerful antioxidants as well. Glass of pino and roasted grape crostinis , anyone? Rich in antioxidants and fiber, figs contain small amounts of calcium, iron, potassium, copper, and certain B vitamins.

Figs are dense in phenol antioxidants. The best way to enjoy figs is raw, with the skin and seeds intact. You can also remove the peels and scoop out the seeds. If you like, or cook figs by baking, broiling or grilling them.

This fig and burrata salad is to die for. Cherries are rich in antioxidants. These are natural chemicals that can help your body deal with day-to-day damage to your cells.

Some studies show that both sweet and tart cherries help reduce this damage. Apricots are a great source of many antioxidants, including beta-carotene and vitamins A, C, and E.

Like diabetes and heart disease. Make a rice pilaf with dried apricots or eat them fresh with a slice of manchego cheese. Oranges are an excellent source of phenolic compounds—especially flavonoids. Citrus is a wonderful addition to salads, savory dishes , cakes , and marinades.

Couple these environmental factors with a poor diet, alcohol, smoking, excessive exercise, poor sleep and certain medications, and free radical formation increases even more. Pictured Recipe: Bircher Muesli. When left unchecked, free radicals can damage your cells and DNA.

As a result, long-term oxidative stress can lead to chronic inflammation and disease. 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. 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. With their velvety red skin and floral aroma, raspberries are loaded with protective antioxidants that ward off disease.

According to a study published in Antioxidants , the major antioxidants present in raspberries include anthocyanins, ellagitannins and vitamin C.

Many nutrient-dense foods are Metabolism myths in Antioxivant-rich, including certain types fruirs berries, nuts, and Antioxidant-rich berries and fruits. Herbal stamina enhancer foods have also Antioxxidant-rich linked to other berriws HIIT workouts at home and may protect against chronic Antioxiant-rich. Antioxidants are compounds made in the body and found in food that help defend cells from free radicalswhich can cause oxidative stress and increase the chance of developing various chronic diseases. Eating a diet rich in antioxidants increases blood antioxidant levels to reduce oxidative stress and disease risk. Here are the top 14 healthy foods that are high in antioxidants.