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.

Evid Based Complement Alternat Med. Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial.

J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review.

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One thing these fruits have in common is that they contain anthocyanin, a phenolic compound that's responsible for the colors red, purple, and blue in fruits and vegetables. Besides being used as natural colorants, fruits containing anthocyanin have been used to treat various diseases.

The water-soluble pigments reduce the risk for diabetes, cancer, and inflammation, as well as cardiovascular disease by minimizing levels of bad cholesterol and increasing good cholesterol.

Vegetables like kale and spinach contain a whole host of important nutrients. The leafy greens are packed with vitamins C and E, which act as antioxidants.

According to Harvard's School of Public Health , kale contains carotenoids including beta-carotene, which is converted into vitamin A—a nutrient that helps prevent cognitive decline and maintains skin health.

Kale is a cruciferous vegetable, like broccoli and cabbage, which also contain carotenoids. Another dark leafy green that is antioxidant and nutrient dense is spinach. The vegetable contains vitamin E, a fat-soluble vitamin that acts as an antioxidant by reducing damaging free radicals.

It also improves immune function and reduces the risk of clots in heart arteries. Experts also approve of dark chocolate as a source of antioxidants.

Additionally, dark chocolate has been known to improve heart health due to its flavonoid content, which acts as an antioxidant, McDonald says. Flavonoids are a group of natural substances that are found in fruits, vegetables, grains, flowers, tea, and wine.

They have anti-oxidative, anti-inflammatory, and anti-carcinogenic properties that may reduce the risk of cancer and Alzheimer's disease. It is important to note that dark chocolate should be enjoyed in moderation. The legumes contain phenolic compounds, which act as antioxidants by counteracting harmful free radicals.

It's important to note that in a study conducted by the National Library of Medicine, beans with colored coats red, cream, black, pink, and brown were found to be more efficient antioxidants than those with completely white coats.

Consuming foods rich in vitamin C—which McDonald says naturally contains antioxidants—is essential for your overall health. One way to pack your diet with vitamin C is by consuming beets. The beautiful, dark purple root vegetable is one Harbstreet says contains powerful antioxidants that can neutralize free radicals.

Beyond possessing antioxidants, vitamin C is valuable in preventing colds and some chronic diseases. One of the easiest ways to maintain a diet rich in antioxidants is to eat foods rich in color, such as orange vegetables like sweet potatoes and carrots.

The foods and beverages you consume have a direct impact on your health, which is why it's important to enjoy a diet loaded with nutrient-rich foods. A quick search will tell you that one of the easiest ways to promote heart health , reduce inflammation , and minimize the risk of diseases like Alzheimer's and cancer is to incorporate antioxidants into your diet.

On the bright side, antioxidant nutrients—which are found in vitamins C and E, beta-carotene, and selenium—can protect your body from these harmful reactions. One way to get antioxidants is to consume foods that have them naturally. Cara Harbstreet, MS RD LD of Street Smart Nutrition says you can do this by maintaining a colorful diet rich with plant-based whole foods , such as fruits and vegetables.

According to Lesley McDonalds, MA, RDN, LD, a registered dietitian and instructor at the University of Alabama , "blueberries are among the fruits with the highest level of antioxidants. One thing these fruits have in common is that they contain anthocyanin, a phenolic compound that's responsible for the colors red, purple, and blue in fruits and vegetables.

Besides being used as natural colorants, fruits containing anthocyanin have been used to treat various diseases. The water-soluble pigments reduce the risk for diabetes, cancer, and inflammation, as well as cardiovascular disease by minimizing levels of bad cholesterol and increasing good cholesterol.

Vegetables like kale and spinach contain a whole host of important nutrients. The leafy greens are packed with vitamins C and E, which act as antioxidants. According to Harvard's School of Public Health , kale contains carotenoids including beta-carotene, which is converted into vitamin A—a nutrient that helps prevent cognitive decline and maintains skin health.

Kale is a cruciferous vegetable, like broccoli and cabbage, which also contain carotenoids. Another dark leafy green that is antioxidant and nutrient dense is spinach.

The vegetable contains vitamin E, a fat-soluble vitamin that acts as an antioxidant by reducing damaging free radicals. It also improves immune function and reduces the risk of clots in heart arteries. Experts also approve of dark chocolate as a source of antioxidants. Additionally, dark chocolate has been known to improve heart health due to its flavonoid content, which acts as an antioxidant, McDonald says.

Flavonoids are a group of natural substances that are found in fruits, vegetables, grains, flowers, tea, and wine. They have anti-oxidative, anti-inflammatory, and anti-carcinogenic properties that may reduce the risk of cancer and Alzheimer's disease.

It is important to note that dark chocolate should be enjoyed in moderation. The legumes contain phenolic compounds, which act as antioxidants by counteracting harmful free radicals. It's important to note that in a study conducted by the National Library of Medicine, beans with colored coats red, cream, black, pink, and brown were found to be more efficient antioxidants than those with completely white coats.

Consuming foods rich in vitamin C—which McDonald says naturally contains antioxidants—is essential for your overall health.

One way to pack your diet with vitamin C is by consuming beets. The beautiful, dark purple root vegetable is one Harbstreet says contains powerful antioxidants that can neutralize free radicals.

Beyond possessing antioxidants, vitamin C is valuable in preventing colds and some chronic diseases. One of the easiest ways to maintain a diet rich in antioxidants is to eat foods rich in color, such as orange vegetables like sweet potatoes and carrots.

According to Harbstreet, these foods are an "abundant source of the antioxidant carotene. Carotenoids are natural pigments that are responsible for the bright colors of various fruits and vegetables. As with all antioxidants, carotenoids can reduce harmful free radicals in the body.

When consumed, carotenoids are broken down into vitamin A, which is critical to maintaining a healthy immune system. According to McDonald, yellow and green bell peppers possess essential antioxidants.

The colorful vegetables contain vitamin C which—beyond containing antioxidants—is essential for collagen production, a protein in connective tissue that runs throughout the body. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review.

Evid Based Complement Alternat Med. Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA.

Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial.

J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review.

Scientific African. Volume 10, Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance.

Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Betty Gold is the former senior digital food editor at Real Simple.

Betty Gold. Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Learn More. Fact checked by Haley is a Wisconsin-based creative freelancer and recent graduate. Our Fact-Checking Process.

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