By Maria Laura Haddad-Garcia. Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines. Reviewed by Dietitian Victoria Seaver, M. Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.

She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell. com team since In This Article View All.

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When it comes to antioxidant fruits, blueberries rank toward the very top. Similar to blackberries, blueberries are loaded with the healthy plant substance called anthocyanin, which gives them that gorgeous blue hue and provides some protection against heart disease. Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels.

Bonus: Frozen blueberries are just as nutritious as fresh when they're out of season. Cranberries aren't just for Thanksgiving. For years, doctors have touted the fact that cranberries prevent harmful bacteria from sticking to the walls of the urinary tract, thus cutting down on the possibility of infections.

Now researchers also point out that cranberries are a high antioxidant food. The little red berries also contain other phytonutrients important for protecting the body against heart disease, cancer, and other conditions such as memory loss. Add the antioxidant-rich fruit to more than sauce by using cranberries in healthy recipes such as a fresh salad or roasted cauliflower.

Bet you didn't know that dark chocolate is full of antioxidants. In this case, studies suggest the cocoa extracted from the cacao tree is rich in plant substances called flavanols that may help to protect the heart.

The natural cocoa polyphenols are even shown to have anti-inflammatory properties. Pecans and other nuts such as almonds and walnuts are well known for fighting free radicals and are packed with vitamin E, which is an antioxidant that can prevent cell damage.

These powerful nuts are even believed to be a natural anti-inflammatory ingredient. Try roasting the antioxidant-rich food to give them more flavor. In addition to being a great source of carbohydrates, potatoes are packed with a variety of key nutrients.

Potatoes are nutritious, high in fiber, and definitely belong on our antioxidant food list. Research by Potatoes USA shows potatoes contain an "assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins. Enjoy your potatoes mashed or baked for a nutritious side.

Long revered as a good source of fiber, prunes are also recognized for their antioxidant properties and helping slow age-related mental and physical problems.

Also high in potassium, vitamin K, and boron which may have bone protective qualities , these dried plums are the perfect antioxidant food to add to your morning cereal or enjoy as a quick snack.

By the way, they're also great for bone health. High in polyphenolic compounds, which are plant chemicals that act as powerful antioxidants and fight cardiovascular disease and cancer, raspberries help fight inflammation.

Use those tart red berries in a summery pie or drop a few in your mocktail. Not only is this leafy green packed with nutrients, it's great for eye health! Concerning antioxidants, spinach is one of the best sources of lutein and zeaxanthin, which can defend the eyes from free radicals.

It's delicious as a base for a healthy salad like this tilapia salad , pictured above. Learn our Test Kitchen's best tips for cooking spinach all the ways for a quick and easy side dish full of antioxidants.

Chan School of Public Health. Panche, A. et al. Mosca, Luciana et al. Yim, Hip Seng et al. Cruz, Ganzalo et al. Xia, Jia-Yue et al. Wong, Chloe et al. Magrone, Thea et al. Bohm, Volker. Georgia, Kelli S. In addition, the tomatoes in this salad will provide lycopene and other cancer-fighting antioxidants.

Photographed for Woman's Day by Dasha Wright. This salad offers a satisfying array of color and crunch. Fresh beets are the star of this dish, with high levels of antioxidants, such as beta-carotene, as well vitamins A and C.

Meanwhile, the walnuts add cancer-fighting antioxidants to the mix—not to mention a nice contrast to the soft slices of sweet oranges. Roasted Veggies. This zesty veggie side is a healthy and delicious complement to any dinner. The carrots and butternut squash have beta-carotene; the Brussels sprouts contain vitamins A and C.

Roasted asparagus offers high levels of glutathione, which helps protect blood vessels, as well as quercetin, a flavonoid that's been shown to help fight cancer and reduce inflammation. Photographed for Woman's Day by Antonis Achilleos.

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Now, look into your pantry…. Any dried beans — black or red? How about pecans or walnuts? If you said yes to any of the above. Best in the Spring. Recipe: Artichoke Cheese Strata Blackberries. Get ready…. blackberry season is coming up soon with the Summer around the corner.

Great for smoothies , atop Greek yogurt—or just grab a handful for a quick snack. I like fresh, wild blueberries on top of piping hot oatmeal. Brewed coffee. Hello Summer! Recipe: Farmers Market Sweet Corn and Herbs. Recipe: Roasted Pumpkin and Kale Spaghetti.

Recipes: Krispy Kale Chips and Lean Green Machine Smoothie. Peaches are a must on any Summer menu because frankly there are few things better than biting into a ripe, juicy peach.

I encourage you to try grilling them. Recipe: Grilled Peaches, Almonds, Arugula and Blue Cheese Salad. This stone fruit is loaded with phytochemical antioxidants.

Sweet and juicy, strawberries are also bursting with Vitamin C, manganese and fiber. Recipe: Citrus berry bowls. Spinach is a must in my kitchen. Fresh, frozen, whatever. Cooked tomatoes are packed with lycopene, a powerful antioxidant. This festive salad features colorful greens, fruit and cheese tossed with a light and zesty dressing.

The light and refreshing vinaigrette in this side salad offsets the tangy funk of Gorgonzola and sweetness from the raisins and pears. Even better, this salad celebrates fall and has beautiful colors. Feel free to get creative with this salad: Add chicken to make it meal-worthy, choose a different nut or swap Bosc pears for your favorite variety.

Be sure to wait to dress this salad until ready to serve or the greens will wilt. A quick blender vinaigrette does double duty as dressing for this strawberry spinach salad and, with the addition of ketchup and strawberry preserves, as a barbecue sauce for the tenders.

Raw beets and turnips, you ask? Oh, yes! They're quite delicious and crunchy as long as you use small ones and slice them thin. An inexpensive mandoline makes this a quick and easy salad. Use the leftover vinaigrette to dress up simple grilled chicken, steak or shrimp.

The combination of sweet berries, crunchy almonds and salty cheese in this spinach salad really can't be beaten. Pan-fried bites of the Greek cheese halloumi are a delicious stand-in for croutons. A simple shallot vinaigrette is made right in the same bowl as the salad, so this stunning summer salad is quick and easy to prep too.

Orange segments, toasted walnuts and tangy goat cheese brighten up this simple salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad. To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving.

To make it a complete meal, top with grilled chicken or shrimp. This salad formula will never let you down: toss leafy greens with fruit, cheese, nuts and a simple vinaigrette. If you can't find watercress, try substituting arugula, baby spinach or baby kale.

Sweet strawberries, salty feta and crunchy walnuts jazz up a simple spinach salad. The balsamic vinaigrette is incredibly easy; fresh shallots add more zip than you'll find in any commercial dressing.

Sweet peaches and raspberries stud the peppery watercress to make this savory fruit salad recipe gorgeous. But what makes it so delicious is the crisp bacon coated in the delightfully sticky-sweet maple-port wine glaze.

Wheat berries give this healthy grain-salad recipe a toothsome bite. The chopped kale can be swapped for any dark leafy green, such as spinach or chard, if desired. This fruity green salad with chicken offers an explosion of flavors in each bite. The taste of sweet strawberries, peppery arugula and tangy feta cheese is enhanced by the intense balsamic vinaigrette dressing.

This pretty spinach salad couldn't be easier to make: just whisk together a simple vinaigrette in a serving bowl, then toss it with spinach, goat cheese and hazelnuts.

Feel free to swap in your favorite nut for the hazelnuts--this simple salad would also be lovely with pecans, walnuts or almonds.

The key is the combo of sweet fruit, tangy vinegar, creamy and salty cheese and crunchy nuts. Serve with grilled chicken or your favorite protein for a healthy dinner that comes together in a snap. This easy holiday salad gets its flavor from a sweet citrus dressing that's infused into the kale by massaging the greens and the dressing together with your hands.

We like a mix of kale for this recipe, but any type of kale will work. Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup! Use limited data to select advertising. Create profiles for personalised advertising.

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