Antioxidants are special compounds that can help you live a long and healthy life. This means antioxidants have an important role in your health. The problem is, your body is constantly exposed to pesticides, heavy metals in drinking water , air pollutants and countless other toxins.

All of which produce excess free radicals in the body. The more free radicals, the more antioxidants you need to protect yourself. The best source for antioxidants is organic herbs, fruits and veggies.

Herbs are some of the most powerful antioxidants. Here we have the 12 top antioxidant herbs ranked by ORAC scores oxygen radical absorbance capacity , a system developed by the National Institutes of Health to show how well a fruit, veggie or herb disables a free radical.

In fact, it has significantly more antioxidants than other antioxidant superstars like goji berries or acai berries. Sumac bran is a popular spice used in Middle Eastern cuisine due to its tangy, lemon-like flavor. Clove is a common spice made from dried flower buds.

They are prized for their one of a kind sweet and spicy flavors. Studies have found that cloves can boost immune function, promote healthy digestion, and fight inflammation 2. Oregano is a popular herb used to flavor pasta sauces, pizza, roasted vegetables, and countless other dishes.

A considerable amount of evidence also suggests that oregano has potent anti-microbial and anti-inflammatory benefits making the herb a great way to enhance your cooking while boosting your health at the same time 4.

Rosemary is a fragrant evergreen herb often used in Mediterranean cuisine. In addition to its aromatic flavor, rosemary is loaded with antioxidants. Studies have found that rosemary contains several antioxidant compounds including carnosol, carnosic acid, ursolic acid, and rosmarinic acid 5.

All of which add up to an impressive ORAC score. Cinnamon is a spice that transcends cultural norms when it comes to cuisine. You can find it in all types of food around the world ranging from apple pie to aromatic basmati rice. Turmeric, without a doubt, stands as one of the most beneficial natural substances on the planet.

High quality, organic turmeric is rich in a compound called curcumin. Curcumin is a powerful antioxidant that also boasts a long list of health benefits. Add this golden spice to rice dishes, or mix into a superfood smoothie see recipe to help fight temporary inflammation following a tough workout.

Vanilla bean contains compounds like 4-hydroxybenzyl alcohol and 4-hydroxymethoxybenzyl alcohol. Cumin is an aromatic spice made from the powdered seeds of the cumin plant. You may know it from Mexican or Middle Eastern recipes.

Parsley is becoming an increasingly popular herb for both its bright flavor and health benefits when juiced. Like most of the herbs mentioned here, many of the benefits of parsley are due to its antioxidant effects. One study by the Institute of Food Safety and Toxicology , for example, found that adults who consumed parsley had significant reductions of oxidative stress in the body, showing it works well as an antioxidant Basil is a popular herb with a fragrant flavor that brings pesto to life.

It contains two water-soluble flavonoid antioxidants called orientin and viceninare. In addition to their ability to protect your body from free radicals, they have anti-aging, anti-inflammatory, and antibacterial properties The following article examines five herbs and spices that are excellent sources of antioxidants, reviews the major health benefits of antioxidant intake, and offers strategies on how to encourage clients to incorporate more antioxidants into their diets.

Spices Packing a Powerful Antioxidant Punch By definition, antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals.

Examples of well-recognized antioxidants are vitamin C, vitamin E, beta-carotene, and plant-derived polyphenolic compounds such as quercetin in citrus fruits; resveratrol in red grapes; and rosmarinic acid in rosemary, basil, and oregano.

Antioxidants are found in variable amounts in the hundreds of herbs and spices that exist in the plant kingdom. Clove What is it? Native to the islands of Indonesia, clove is derived from the dried flower buds of the evergreen clove tree.

Clove lends its distinctively strong flavor and aroma to ketchup and Worcestershire sauce preparations and historically has been used as a natural numbing agent.

What does it contain? Dried clove is rich in polyphenolic compounds, a large class of plant-based compounds thought to impart antioxidant properties. In , scientists at Miguel Hernández University in Spain reported that clove ranks highest as a natural antioxidant due to its phenol content and demonstrated ability to inhibit several damaging oxidative processes.

How can clients use it? Due to its pungent aroma, many clients may be unsure how to subtly incorporate clove in cooking. But according to Sheth, clients can use ground clove wherever they add cinnamon or ginger.

For example, stir ground clove into applesauce, stewed pears, or oatmeal. Clove is also a pleasant addition to muffins, cookies, whole grain pancakes, and sweet breads. Oregano What is it? Within its green, oval-shaped leaves, oregano is rich in phytochemicals such as thymol and rosmarinic acid, along with humalogs from the antioxidant vitamin E.

Studies have shown oregano to have the highest total antioxidant capacity and phenolic content when compared with thyme, sage, rosemary, mint, and sweet basil.

In addition, oregano may increase brain antioxidant activity and total antioxidant status. With a little creative thinking, clients can use oregano for far more than pizza and spaghetti sauce. Sheth recommends a sprinkle of oregano to enliven sandwiches eg, grilled cheese as well as casseroles and salad dressings.

Want a unique twist on scrambled eggs? Instead of adding cheese, mix in some vegetables such as mushrooms and Swiss chard with a healthful dash of oregano.

Ginger What is it? Dried, ground ginger comes from the root of the perennial herb Zingiber officinale. After the plant reaches its 2- to 4-ft growth potential, the leaves die and the thick roots are dug up for consumption. Ginger contains several compounds that are thought to provide health benefits.

Among them is gingerol, a relative of capsaicin found in chili peppers, which lends the root its characteristic spiciness. Historically, ginger has been used to treat everything from the common cold to motion sickness and gastrointestinal ailments. Cell cultures and animal studies show that ginger may protect tissues and organs against oxidative damage and prevent cancer development and growth.

Suggest clients consider ground ginger when they want to add a gentle spice to their foods. Sheth recommends clients add it to fruit smoothies, cereals, or yogurt and sprinkle it on toast to make a quick and easy gingerbread toast. Ground ginger instantly adds an Asian flair to sautéed vegetables, salad dressings, and marinades.

Encourage clients to sprinkle ground ginger on sweet potatoes for an antioxidant-packed side dish. Cinnamon What is it? Cinnamon, considered one of the first known spices, is the dried inner bark of various evergreen trees within the genus Cinnamomum.

When harvested, the tree bark is stripped and allowed to dry in the sun where it forms its characteristic curls known as quills. Antioxidant components of cinnamon, such as cinnamaldehyde, identified in cell cultures and animal studies, suggest cinnamon may act as an antioxidant in humans.

A recent study comparing the antioxidant potential of several plants, including cinnamon, spinach, chard, Jerusalem artichoke, and red cabbage, found that extracts of cinnamon had the most potent antioxidant effects.

Cinnamon is incredibly versatile, says Atlanta-based dietitian Marisa Moore, MBA, RD, LD. When counseling clients who prefer something sweet, Moore recommends using cinnamon for extra flavor and a sense of sweetness without adding actual sugar.

Moore says cinnamon is an excellent addition to savory dishes as well, such as quinoa, whole wheat couscous, or barley salad. Turmeric What is it?

Like ginger, dried turmeric originates from the root of the plant Curcuma longa. Noted for its bright yellow color, turmeric gives curry powder its distinctive hue and is used to add color and flavor to prepared mustard, pickles, relish, chutneys, and rice dishes.

Historical Uses of Herbs and Spices The use of herbs and spices for medicinal, culinary, and other functional purposes has persisted through multiple centuries and in regions around the world.

Fragrant herbs and spices such as cinnamon, anise, and cumin often were integral ingredients in the embalming process. The Romans considered the scent of cinnamon sacred and, therefore, burned it at funeral ceremonies.

Chinese courtiers of the third century BC are said to have carried cloves in their mouths to ensure sweet-smelling breath when they addressed the emperor. India boasts a long history of using spices like cardamom and turmeric to alleviate numerous conditions such as urinary tract ailments and jaundice.

Ayurvedic wisdom suggests chewing clove and cardamom after meals to increase the flow of saliva and enhance digestion.

These are just a handful of examples of the versatile uses of herbs and spices throughout history. Reducing Deadly Carcinogens and Disease Risk Today herbs and spices are perhaps best known for their unique aromas and flavors they impart to food. Researchers are just beginning to understand their potential as disease-fighting sources of antioxidants, yet the available studies on the subject are intriguing.

One particular hot topic on the research forefront is the role herbs and spices may play in reducing the formation of harmful carcinogens formed when cooking meat. For example, in the May issue of the American Journal of Clinical Nutrition , Zhaoping and colleagues reported that adding a polyphenol-rich spice mixture notably containing rosmarinic acid from oregano to hamburger meat before cooking reduced the formation and absorption of malondialdehyde, a naturally occurring by-product of lipid peroxidation thought to cause changes to DNA and promote cancer.

A similar study by Smith and colleagues of Kansas State University, published in the issue of the Journal of Food Science, drew parallel conclusions regarding the power of antioxidant herbs and spices to reduce harmful meat by-products.

The findings suggested that commonly available, spice-containing marinades can be effective inhibitors of heterocyclic amine HCA formation and lessen exposure to some of the carcinogens formed during grilling.

The National Cancer Institute NCI defines HCAs as chemicals formed when muscle meat, such as beef, pork, poultry, and even fish, is cooked using high-temperature methods such as pan frying or grilling directly over an open flame.

More specifically, HCAs are formed when amino acids, sugars, and creatinine react at high temperatures. The potential for antioxidant herbs and spices to reduce or prevent the formation of HCAs during the cooking of meat at high temperatures is important because epidemiologic studies have found that high consumption of well-done, fried, or barbecued meats, which are the only foods that contain significant amounts of HCAs, is associated with a higher risk of cancer of the colon, pancreas, and prostate.

The power of antioxidant herbs and spices to inhibit the formation of HCAs during the cooking of meat was further demonstrated by the Puangsombat and Smith study reported in the March issue of the Journal of Food Science , showing that constituents of rosemary extract—rosmarinic acid, camasol, and carnosic acid—may behave synergistically to inhibit the formation of HCAs.

The same researchers later supplemented their previous studies involving rosemary and analyzed HCA formation in the presence of five Asian spices: turmeric, cumin, coriander, and lesser-known galangal and fingerrot.

The HCA levels in fried beef patties containing the Asian spices were compared with fried beef patties containing rosemary. Puangsombat and colleagues reported in the October issue of the Journal of Food Science that all five of the Asian spices significantly decreased HCA formation; however, only turmeric and fingerroot were found to be as effective as rosemary in reducing its development.

In addition to inhibiting the formation of potentially carcinogenic by-products, antioxidant herbs and spices may prove beneficial in the prevention and treatment of other diseases. Extracts of cinnamon and clove have been shown to potentially treat diseases such as hyperlipidemia and diabetes, according to an animal study by Jin and Cho published in the July issue of Food and Chemical Toxocology.

When compared with ground pepper, rosemary, and ginger, the spices cinnamon and clove demonstrated the strongest antiglycation and antioxidant activity as well as the strongest inhibition of activity against LDL oxidation. Participants had the lowest increase in body weight and the strongest antioxidant activity following five weeks on a high-cholesterol diet.

These findings suggest constituents of cinnamon and clove may lower the risk of developing atherosclerosis and diabetes. Bioavailability of Antioxidants Determining the level of antioxidants various herbs and spices contain, as well as how well our bodies absorb these antioxidants during digestion, is yet another area of ongoing scientific investigation.

Daly and colleagues addressed this subject in the June issue of Plant Foods for Human Nutrition. Their study analyzed the content of carotenoids—naturally occurring plant pigments with antioxidant properties, such as beta-carotene, beta-cryptoxanthin, and lutein and zeaxanthin—in the herbs basil, coriander, dill, mint, parsley, rosemary, sage, and tarragon.

Daly and colleagues also studied the bioavailability of the carotenoids in these herbs, which they defined as the amount of carotenoids transferred to micelles after digestion when compared with the original amount present in the food.

Basil and coriander contained the highest levels of the carotenoids beta-carotene and beta-cryptoxanthin as well as lutein and zeaxanthin.

Counseling Patients Armed with the latest research on antioxidants in foods and herbs and spices, dietitians will want to encourage clients to boost their intake of these disease-fighting nutrients.

The following strategies can help. RDs should continue to encourage patients to consume antioxidant-rich foods, including fresh fruits, vegetables, herbs, spices, berries, and whole grains, as part of a healthful diet.

However, further scientific research is needed for RDs to make clinical recommendations to patients regarding the protective health effects of specific herbs and spices related to disease prevention.

Whatever you like, the key is to consume a variety, just as we recommend with fruits and vegetables. While dietitians may not have ample evidence to recommend herbs and spices to provide specific health benefits, they can recommend them as healthful substitutions for ingredients such as salt, fat, and sugar.

Experts agree that seasoning food with herbs and spices not only enhances the flavor and aroma of food but also prevents negative health risks. Moore encourages dietitians to become familiar with the culinary uses and antioxidant content of various herbs and spices, as this is an area of opportunity for them to educate patients.

But for the convenience factor, dried herbs and spices are perfectly fine. Oregano displayed the highest antioxidant content of all the herbs tested in both dry and fresh forms.

The researchers concluded that processed herbs contribute significant amounts of antioxidant compounds to the diet. The use of the antioxidant-rich herbs and spices discussed in this article is an accessible and convenient strategy for patients to achieve such an increase in their daily diets.

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Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens.

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. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.

Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.

Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements.

Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries.

Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water.

Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma.

Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress.

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss.

Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels. Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water.

For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content. However, not all compounds on the antioxidants list are affected in the same way by cooking.

It has been mentioned in the Bible and well documented for its healing abilities. Together these compounds fight bacteria, balance hormones, improve liver function along with blood pressure and all types of metabolic conditions. This plant has been used for over years in traditional practices as a flavouring herb and a healing agent.

A popular choice among ancient Greeks as Hippocrates himself used it as an antiseptic. Native to Mediterranean area rosemary was extensively used as a culinary and medicinal herb by the ancient Greeks and Romans.

From there, its popularity spread east to China and west to rest of Europe. With ORAC value of , this herb packs plenty of antioxidant punch. Rosemary is loaded with numerous phytonutrients which pair as highly reactive antioxidants like caffeic acid, carnosic acid, chlorogenic acid, oleanolic acid, rosmarinic acid, ursolic acid, pinene, camphor, carnosol, eugenol, luteolin and their derivatives.

Rosemary shown effective against bacteria, including antibiotic-resistant kind, by weakening and damaging their external walls. Polyphenols like carnosic and rosmarinic acids attacks tumors through inflammatory and hormonal pathways causing cell death in number of cancers.

This aromatic herb is a cross between watermint and spearmint which has thousand year history of flavour and medicinal properties. The dried variety significantly bolsters antioxidant count to ORAC value of , harnessing powerful polyphenols packing many wellness benefits.

Strong anti-inflammatory polyphenols within peppermint enhance overall gut health by reducing all types of digestive issues; from the excess gas, upset stomach and cramps to diseases such as IBS.

The herb itself reduces appetite and boosts overall energy increasing weight loss while fighting fatigue. Ingredients like camphor, menthol and carvacrol slow down growth of harmful bacteria while enhancing immune response.

With over species, this evergreen herb belongs to the mint family Lamiacea, with an extensive tradition of culinary, medicinal and symbolic uses.

From ancient Egyptians, ancient Greeks and Romans to Middle Aged European, thyme represented strength and purification; signified courage in warrior rituals, used spiritual transitions of the dead, and warded off bad spirits and nightmares.

Thymol is the main ingredient of thyme shown great versatility in lowering inflammation and naturally protecting against respiratory infections including bronchitis. Curcumin is a mighty free radical scavenger showing great ability in decreasing inflammation causing pathways all over the body.

Curcumin needs a bit of help black pepper getting into blood stream but once inside, can easily cross numerous organ walls like blood-brain barrier BBB.

As a second most expensive spice in the world, vanilla has several species but originally comes from Vanilla genus within Orchidaceae plant family. This popular flavouring of numerous desserts comes from Vanilla bean pods which were first discovered in Mexico region by Spanish conquistadors in early s.

Since then Vanilla orchid has been moved and grown in other tropical countries. Vanilla bean contains over active compounds, vanillin being its chief ingredient. The rich antioxidants reduce inflammation all over the body improving conditions like arthritis, damaged liver, blood pressure and cholesterol levels.

The rejuvenation properties of vanilla bean protect cells from free radicals damage including sporadic mutations or cancers. Be aware that vanilla bean and extract are not the same products. These synthetic extracts are much cheeper but do not possess the health benefits of the real vanilla bean.

Native to Mediterranean, Sage has one of the longest histories as a culinary, folklore-spiritual and medicinal herb. From ancient Egyptians, Romans to middle age Euro-Asia, this evergreen perennial used to ward off evil spirits, preserve food and treat many conditions within nervous, circulatory, respiratory, digestive, metabolic and endocrine systems.

Sage shown to improve cases of depression and memory loss. Sage is a common cosmetic ingredient which combats the signs of aging by protecting against sun damage, inflamed skin or infection. These powerful superfoods that once believed as majestic and mystical healers display powers through potent phytonutrients which protect our cells and genetic materials against numerous mutations, diseases and pathogens.

Antioxidant rich diet comes from natural foods which enhance culinary flavours while boosting health and wellness. First Name:. Email Address:. Leave this field empty if you're human:. Previous Next. Free Radicals Our body is amazingly complex.

With inflammation. We all experienced physical symptoms of acute inflammation through the 5 cardinal signs: [6] redness rubor , increase in heat calor , swelling tumor , pain dolor , and loss of function function laesa.

Antioxidant Power Antioxidants are compounds that inhibit or stop oxidation. For example, compounds classified as antioxidants can be: [3,4,7] plant colour pigment chemicals like carotenoids and flavonoids, vitamins A group, C, E , minerals like selenium, small proteins like glutathione, large protein based enzymes like catalase CAT and superoxide dismutase SOD , [9] and, even some fats like omega-3 have been shown to lower free radicals while increasing activity of CAT, SOD and others.

Cloves — antioxidant powerhouse Native to Moluccas islands of Indonesia cloves have been used as fragrance and spice for over years. Oregano — the ancient herb This plant has been used for over years in traditional practices as a flavouring herb and a healing agent.

Dried Peppermint — scent of freshness This aromatic herb is a cross between watermint and spearmint which has thousand year history of flavour and medicinal properties.

Thyme — strength and purity With over species, this evergreen herb belongs to the mint family Lamiacea, with an extensive tradition of culinary, medicinal and symbolic uses. Vanilla Bean — pricy and delicious As a second most expensive spice in the world, vanilla has several species but originally comes from Vanilla genus within Orchidaceae plant family.

Sage — a true bulletproof Native to Mediterranean, Sage has one of the longest histories as a culinary, folklore-spiritual and medicinal herb. Final Thoughts Chronic inflammation has been deemed as a major factor of all modern day diseases. First Name: Last Name: Email Address:. Connect with us on Social We love helping customers reach their goals!

Share This Story, Choose Your Platform! By dyablonsky T March 27th, Ingredients 1 Comment. Strawberries are sweet, versatile, and rich in vitamin C. They also contain a lot of the antioxidant anthocyanin , which gives them their red color.

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of LDL bad cholesterol and raising HDL good cholesterol.

Learn about the health benefits of strawberries. Artichokes are a great source of dietary fiber, minerals, and antioxidants.

They are especially rich in an antioxidant known as chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease.

That said, the antioxidant content of artichokes can vary depending on how they are prepared. Learn about the health benefits of artichokes.

Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.

Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed. Learn about the health benefits of goji berries.

Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers. Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress.

This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.

Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.

That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth. That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed.

Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits.

For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats.

Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra.

That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions.

Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.

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