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. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease.

Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R.

Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables. Dark chocolate.

Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

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Feb 14, Written By Ryan Raman. Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It.

Oxidative Stress: Your FAQs Answered. Your 5-Minute Read on Fighting Brain Fog. What Is Carbon 60 C60? Your FAQs Answered. Is Carbon 60 C60 Good for You? Read this next.

READ MORE. Understanding and Managing Chronic Inflammation. Medically reviewed by Stella Bard, MD. Antioxidants in general help improve endothelial health, and vitamin E is particularly good.

OK, this is kind of a cheater because it's technically a category and not a food. But did you really want to read through separate explanations of anthocyanins and quercetin and catechins and all the other slightly different antioxidants?

Probably not, especially considering that the mechanism is mostly similar in all of those cases. So "antioxidants" get a catch-all. Antioxidants help reduce blood pressure because Antioxidant-rich foods include brightly-colored fruits and vegetables think more pomegranates and carrots, less iceberg lettuce , coffee, tea, and spices.

As a bonus, most of those fruits and vegetables will probably also be rich in fiber, and some studies one , two have shown that fiber may also have a blood pressure-lowering effect. Sulfur is a precursor to the master antioxidant glutathione , and according to this study at least, glutathione seems to be important for regulating blood pressure.

Beets fall into the "antioxidant-rich" vegetable category above. Nitrates can be converted to nitric oxide, which is a vasodilator — basically, it helps open up blood vessels a little bit, which reduces blood pressure.

Think of pumping the same amount of liquid through a garden hose vs. a huge firetruck hose: in the firetruck hose, the pressure is going to be lower because the tube is bigger.

Beet juice increases nitric oxide metabolites, and a meta-analysis of randomized clinical trials found that beet juice reduced blood pressure. This review agreed that vegetable sources of nitrate, like beets, are helpful for hypertension.

On the other hand, this study found no effect in people who were already getting treatment for hypertension. And the effect may be smaller in older people. So beets or beet juice may be more of a results-may-vary strategy.

Also, since this is a Paleo site, we have to slip this in here: there are plenty of studies claiming that a high-fat diet causes hypertension. That may be true, if the fats happen to be lousy fats and if the high-fat diet is also high-carb.

saturated fat. So the moral of the story is: cook some salmon with garlic butter with a side of roasted beets and walnuts and dig in! Your email address will not be published.

However these studies were of short duration 6 months or less with a small number of participants less than One larger randomized controlled trial followed 70 post-menopausal Swedish women with obesity for two years, who were placed on either a Paleo diet or a Nordic Nutrition Recommendations NNR diet.

It included lean meats, fish, eggs, vegetables, fruits, berries, nuts, avocado, and olive oil. Both groups significantly decreased fat mass and weight circumference at 6 and 24 months, with the Paleo diet producing greater fat loss at 6 months but not at 24 months.

Triglyceride levels decreased more significantly with the Paleo diet at 6 and 24 months than the NNR diet. The Paleo diet includes nutrient-dense whole fresh foods and encourages participants to steer away from highly processed foods containing added salt, sugar, and unhealthy fats.

However, the omission of whole grains, dairy, and legumes could lead to suboptimal intake of important nutrients. The restrictive nature of the diet may also make it difficult for people to adhere to such a diet in the long run. More high-quality studies including randomized controlled trials with follow-up of greater than one year that compare the Paleo diet with other weight-reducing diets are needed to show a direct health benefit of the Paleo diet.

Strong recommendations for the Paleo diet for weight loss cannot be made at this time. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is It? The following is a summary of foods generally permitted on the diet: Allowed: Fresh lean meats, fish, shellfish, eggs , nuts , seeds, fruits, vegetables, olive oil, coconut oil , and small amounts of honey.

Certain root vegetables like sweet potatoes and cassava may be allowed in moderation because of their high nutrient content. Not Allowed: Whole grains , cereals, refined grains and sugars, dairy products, white potatoes, legumes peanuts, beans, lentils , alcohol, coffee, salt, refined vegetable oils such as canola, and most processed foods in general.

Calorie counting and portion sizes are not emphasized. References Chang ML, Nowell A. Evolutionary Anthropology: Issues, News, and Reviews. Tarantino G, Citro V, Finelli C. Hype or reality: should patients with metabolic syndrome-related NAFLD be on the hunter-gatherer Paleo diet to decrease morbidity.

Liver Dis. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. At the same time, you may consume saturated fat and protein far above recommended levels due to eating so much meat.

This can cause an increased risk of kidney and heart disease and certain cancers. In tropical habitats, people ate a variety of plant and animal foods. We need carbohydrates, especially complex carbohydrates.

Whole grains, fruits and vegetables are important fuels for brain and muscle function. But most of us can and should eat fewer refined carbs like desserts, chips, and sugary drinks. All of these add unnecessary ingredients and calories without the benefit of fiber, protein, vitamins, and minerals.

Highly processed foods are often fortified just to appear healthy on nutrition labels. If dairy intake is significantly limited and not replaced with other calcium food sources, calcium supplements and vitamin D may be needed.

Paleo diet advocates often say dairy promotes inflammation. However, some research shows the opposite: low-fat dairy intake decreases inflammatory markers in the blood. A paleo eating plan that is high in fiber, potassium and antioxidants while being low in simple carbohydrates, sodium and sugar can be a healthy eating plan.

It emphasizes local, sustainable, organic, and non-GMO foods and grass-fed meat options. It discourages foods that are highly processed or have artificial ingredients and colorings.

A paleo eating plan rich in fruits and vegetables could help you achieve most nutrient requirements. It may kick-start weight loss and, at least in the short-term, improve blood sugar and lipid profiles.

In terms of overall health, the paleo diet is high in saturated fats due to the increased intake of protein from animal food sources. Over time, people following the diet could see increases in cholesterol, particularly the less healthy cholesterol.

This could increase the risk of heart disease. Not getting enough calcium increases the risk of osteoporosis, rickets, and bone fractures.

Continued low carbohydrate intake may lead to an overuse of fat for energy, or ketosis. Use the paleo diet as the starting point for a healthy eating plan. Add beans, lentils, nuts, whole grains, and low-fat or nonfat dairy or other calcium sources such as dark leafy greens, tofu, and soy or almond milk.

Carefully choose lean protein sources, focusing on quality over quantity. Plate balance is the key. Some resources for finding that balance are available at ChooseMyPlate. gov , the DASH dietary approaches to stop hypertension eating plan , or by talking to a registered dietitian.