What Are Antioxidants? What are the Most Antioxidant-Rich Foods? Among the top antioxidant-rich foods are many fruits and vegetables that you can grow right in your garden, including: Berries: Blueberries, raspberries, strawberries, gooseberries, currants, and goji berries are all among the most antioxidant-rich foods you can find, and are packed with vitamins A, C, and E.

Cabbage, kale, broccoli, and Brussels sprouts are all perfect examples of brassicas that are particularly rich in antioxidants. Leafy Greens: Kale, spinach, mustard greens, bok choy, Swiss chard, collards, and watercress are all so rich in antioxidants that you often feel healthier just by biting into them!

Root Veggies: Beets, carrots, and even potatoes are all rich in antioxidants, not to mention radishes, celeriac, and turnips. Just take a bite of these tubers and feel your stress and inflammation wash away.

Neurosci Lett. Bizzozero OA, DeJesus G, Callahan K, Pastuszyn A: Elevated protein carbonylation in the brain white matter and gray matter of patients with multiple sclerosis.

Floor E, Wetzel MG: Increased protein oxidation in human substantia nigra pars compacta in comparison with basal ganglia and prefrontal cortex measured with an improved dinitrophenylhydrazine assay.

Yoritaka A, Hattori N, Uchida K, Tanaka M, Stadtman ER, Mizuno Y: Immunohistochemical detection of 4-hydroxynonenal protein adducts in Parkinson disease.

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The Authors acknowledge the Ph. School in Preclinical and Clinical Pharmacology, University of Catania, Catania; the Co. Consortium, Palermo; Regione Siciliana, Assessorato per l'Agricoltura for their generous support.

Department of Experimental and Clinical Pharmacology, University of Catania, Catania, Italy. Institute of Pharmacology, Università Cattolica del Sacro Cuore, Roma, Italy. You can also search for this author in PubMed Google Scholar. Correspondence to Renato Bernardini.

CM contributed to the work with update of data on effects of antioxidants. RB conceived of the study, and participated in its design and coordination. All authors read and approved the final manuscript. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions.

Brambilla, D. et al. Nutr J 7 , 29 Download citation. Received : 15 April Accepted : 30 September Published : 30 September Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative.

Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Introduction The term "free radicals" designates a family of compounds characterized by great reactivity due to the impaired electron in the outer orbital.

Oxidative Stress The body is normally under a dynamic equilibrium between free radical generation and quenching. Antioxidants, The Immune System And Related Disorders The protective function against external pathogens carried out by the immune system is by itself a source of ROS, since activated neutrophils, produce free radicals to a significant extent [ 30 ].

Antioxidants, Cancer And Neurodegenerative Disorders It is well known that the dietary consumption of fruits, vegetables, herbs, or their phytochemical constituents aid in cancer prevention [ 77 — 79 ].

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By Kristi Friesen, Registered Dietitian, Project Open Hand. Categories: Nutrition. July 1, Antioxidants are powerful compounds in our foods that keep our immune systems working strong.

Here are a few: Vitamin C is found in citrus, kiwi, strawberries, bell peppers and broccoli. Vitamin E is contained in almonds, avocados and olive oil. Beta-carotene creates vitamin A, important for vision and bone health. Good sources are carrots, sweet potatoes, kale, chard and papayas.

Lycopene is found in red fruits and vegetables like tomatoes, papaya and watermelon.

New research shows little risk of infection from prostate biopsies. Discrimination at work is linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon?

Some vitamins and minerals — including vitamins C and E and the minerals copper, zinc, and selenium — serve as antioxidants, in addition to other vital roles.

Because free radicals lack a full complement of electrons, they steal electrons from other molecules and damage those molecules in the process.

Antioxidants neutralize free radicals by giving up some of their own electrons. In making this sacrifice, they act as a natural "off" switch for the free radicals. This helps break a chain reaction that can affect other molecules in the cell and other cells in the body.

But it is important to recognize that the term "antioxidant" reflects a chemical property rather than a specific nutritional property. While free radicals are damaging by their very nature, they are an inescapable part of life.

The body generates free radicals in response to environmental insults, such as tobacco smoke, ultraviolet rays, and air pollution, but they are also a natural byproduct of normal processes in cells. When the immune system musters to fight intruders, for example, the oxygen it uses spins off an army of free radicals that destroy viruses, bacteria, and damaged body cells in an oxidative burst.

Some normal production of free radicals also occurs during exercise. This appears to be necessary in order to induce some of the beneficial effects of regular physical activity, such as sensitizing your muscle cells to insulin.

Because free radicals are so pervasive, you need an adequate supply of antioxidants to disarm them. Your body's cells naturally produce some powerful antioxidants, such as alpha lipoic acid and glutathione.

The foods you eat supply other antioxidants, such as vitamins C and E. Plants are full of compounds known as phytochemicals—literally, "plant chemicals"—many of which seem to have antioxidant properties as well. For example, after vitamin C has "quenched" a free radical by donating electrons to it, a phytochemical called hesperetin found in oranges and other citrus fruits restores the vitamin C to its active antioxidant form.

Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as flavanols in cocoa, anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are also antioxidants.

The harmful activities of free radicals are associated with damage to membranes, enzymes, and DNA. The ability of antioxidants to destroy free radicals protects the structural integrity of cells and tissues.

This review focuses on data indicating that the functions of the human immune system depend on the intake of micronutrients, which can act as antioxidants. Recent clinical trials have found that antioxidant supplementation can significantly improve certain immune responses.

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.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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.

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