February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial. The American Journal of Clinical Nutrition. June 1, Blueberries, Raw.

Department of Agriculture. April 1, Hwang JH, Lim SB. Antioxidant and Anticancer Activities of Broccoli By-Products From Different Cultivars and Maturity Stages at Harvest.

Preventive Nutrition and Food Science. March Kumar N, Goel N. Phenolic Acids: Natural Versatile Molecules With Promising Therapeutic Applications. Biotechnology Reports.

December Broccoli, Raw. October 30, Bi D, Zhao Y, Jiang R, et al. Phytochemistry, Bioactivity and Potential Impact on Health of Juglans: the Original Plant of Walnut. Natural Product Communication s. June Health Benefits of Walnuts. Harvard Health Publishing. November 3, de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF.

Nuts and Human Health Outcomes: A Systematic Review. Sánchez-González C, Ciudad CJ, Noé V, Izquierdo-Pulido M. Health Benefits of Walnut Polyphenols: An Exploration Beyond Their Lipid Profile.

Critical Reviews in Food Science and Nutrition. November 2, Nuts, Walnuts, English. Buscemi S, Corleo D, Di Pace F, et al. The Effect of Lutein on Eye and Extra-Eye Health.

September Spinach, Raw. Zaheer K, Akhtar MH. Potato Production, Usage, and Nutrition — A Review. Reygaert WC. Green Tea Catechins: Their Use in Treating and Preventing Infectious Diseases. BioMed Research International.

Beverages, Tea, Green, Brewed, Regular. Miller K, Feucht W, Schmid M. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview.

July 2, Paquette M, Medina Larqué AS, Weisnagel SJ, et al. Strawberry and Cranberry Polyphenols Improve Insulin Sensitivity in Insulin-Resistant, Non-Diabetic Adults: A Parallel, Double-Blind, Controlled and Randomised Clinical Trial.

British Journal of Nutrition. February 28, Strawberries, Raw. Ganesan K, Xu B. Polyphenol-Rich Dry Common Beans Phaseolus Vulgaris L.

and Their Health Benefits. International Journal of Molecular Sciences. November Beans, Kidney, Red, Mature Seeds, Canned, Drained Solids, Rinsed in Tap Water.

March 19, Journal of Neuroscience. Delve into the ocean's bounty with fatty fish like salmon and mackerel. Omega-3 fatty acids not only support heart health but also bring antioxidant benefits to the table. Elevate your culinary creations with antioxidant-rich spices like turmeric, cinnamon, and oregano.

These flavorful additions not only enhance taste but also contribute to your well-being. Unlock the nutritional treasures within nuts — almonds, walnuts, and pistachios. Packed with antioxidants, these crunchy delights make for a wholesome snack.

Embark on a fruity adventure with apples, grapes, and oranges. Nature's candy is not only delicious but also a rich source of antioxidants. Spice up your meals with colorful peppers, bringing a capsicum kick to the table. Beyond the heat, peppers offer a range of antioxidants for your health.

Delight in the goodness of legumes like beans and lentils, providing a triple threat of fiber, protein, and antioxidants. These plant-based wonders contribute to a balanced diet. Discover the wholesome goodness of whole grains — quinoa, brown rice, and oats.

These dietary staples not only offer sustenance but also pack a punch in antioxidants. Raise a glass to red wine, celebrated for its antioxidant-rich compounds like resveratrol. Enjoy moderation while reaping the benefits of this delightful elixir.

Savor the tangy delight of citrus fruits — oranges, lemons, and grapefruits. Loaded with vitamin C, these fruits bolster your immune system with antioxidant prowess. Quench your thirst with antioxidant-rich teas like chamomile and rooibos. Stay hydrated while enjoying the added benefits of these soothing beverages.

Unearth the hidden gem of antioxidant-rich treasures with Birch Chaga, a fungus that thrives on birch trees. Revered for centuries in traditional medicine, Birch Chaga is hailed for its potent antioxidant properties.

Packed with betulinic acid and superoxide dismutase, it not only fends off free radicals but also boasts anti-inflammatory benefits. Whether enjoyed as a tea or included in supplements, Birch Chaga offers a unique addition to your antioxidant arsenal.

Embrace the wisdom of nature as you explore the holistic benefits of this extraordinary elixir. Incorporating Birch Chaga into your routine adds a distinctive touch to your antioxidant journey, highlighting the diversity of nature's offerings.

Indulge in the rich, chocolate-flavored, vegan treat that seamlessly incorporates the antioxidant power of Birch Chaga into your diet.

These truffles not only satisfy your sweet cravings but also offer a luxurious way to boost your body's defense against oxidative stress. Elevate your health experience with these delectable truffles, making wellness a truly delightful affair. Embarking on a journey to embrace a healthier lifestyle involves incorporating foods rich in antioxidants.

Incorporating a handful of berries into your diet can provide a tasty and healthful antioxidant boost. Enjoy them fresh, toss them in a salad, or blend them into a nutritious smoothie. Good news for chocolate lovers! Dark chocolate is a decadent treat and a great source of antioxidants.

It contains a higher cocoa content than regular chocolate, which is packed with flavonoids and polyphenols. Studies suggest dark chocolate can help lower blood pressure, improve heart health, and boost mood [ 4 ]. Enjoy it in moderation due to its high-calorie content.

They are high in antioxidants such as Vitamin E and selenium. Almonds, for instance, are packed with Vitamin E, which aids in protecting cell membranes from damage. Similarly, flaxseeds are rich in lignans, a group of antioxidants with numerous health benefits, including reducing the risk of certain cancers.

Chia seeds have chlorogenic acid, caffeic acid, myricetin, quercetin , and kaempferol, which are thought to provide protective effects for the heart and liver, as well as anti-aging and anti-carcinogenic properties [ 5 ].

Sprinkle them on your salads, incorporate them into your baking, or enjoy them as a crunchy snack. Green tea is a beverage known worldwide for its health benefits, much of which is attributed to its high antioxidant content. Green tea has been linked to a reduced risk of heart disease, and certain cancers, and improved brain function.

Spinach is a leafy green vegetable loaded with antioxidants, including lutein and zeaxanthin, essential for eye health. Spinach is a versatile ingredient enjoyed raw in salads, sauteed, added to soups, or blended into green smoothies. It is also high in dietary fiber, enhancing its health benefits.

You can consume beetroot raw, roasted, juiced, or pickled. Black and red beans are high in antioxidants. Besides antioxidants, beans are also high in protein and fiber, making them a great addition to a healthy diet.

While artichokes may not be a popular food choice, their high antioxidant content makes them a valuable addition to any diet. They are also high in fiber, contributing to improved digestion. They can be steamed, boiled, roasted, or grilled and used in salads, dips, and other dishes.

Boosting your antioxidant intake can be simpler than you might think, with a few easy changes to your daily eating habits. Here are some tips:. In conclusion, incorporating antioxidant-rich foods into your daily diet is an effective and natural way to enhance your overall health.

The eight foods highlighted in this article are packed with various antioxidants that can protect against numerous diseases, promote skin health, boost cognitive function, and more. With these tips in mind, you can make dietary choices that will boost your antioxidant intake and help pave the way to optimal health.

Wild blueberries are often considered to have the highest antioxidant content among fruits. However, a diet rich in various antioxidant-packed foods like fruits, vegetables, nuts, seeds, and green tea, is often recommended for daily antioxidant intake.

Several beverages are rich in antioxidants, including green tea and herbal teas, known for their high catechin content.

In addition, green tea supports immune function and protects brain health. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium.

However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.

Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin D , particularly when exposed to ultraviolet UV light.

Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes. Blend mushrooms into smoothies or add them to tofu , chickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.

Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.

A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer.

Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw.

You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.

Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.

EVOO can be used in a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.

Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs. Pulses, which include beans, lentils, peas, and chickpeas , are high in antioxidants, including polyphenols and flavonoids.

These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals. Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack.

Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.

Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response. Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast.

Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish. National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al.

Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources. Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health.

Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. J Food Sci. Published online May 3. Wang L, Tao L, Hoa L, Stanley TH, et al. A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: a randomized controlled trial.

J Nutr. Published online Oct Food Data Central. Avocados, raw, California. Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: A brief overview.

Published online Jul 2. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis. Food Funct. Berries, NFS. Sorrenti V, Ali S, Mancin L, Davinelli S, et al. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Published online Jun Martin MA, Goya L, Pascual-Teresa S.

Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Cocoa, dry powder, unsweetened. Magnesium in diet. Agagunduz D, Sahin TO, Yilmaz B, Ekenci FD, et al. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer.

Evid Based Complement Alternat Med. Published online Apr Connolly EL, Sim M, Travica N, Marx W, et al. 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. Coppari, Sophia et al.

Extract Result in Improved Wound Healing Efficacy. Burton-Freeman, Britt M. Ali, Rashida et al. 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.

There are many unavoidable realities of life, and stress is one of them. But not just any kind of stress—oxidative stress! This form of stress arises when too many highly unstable molecules, called free radicals, bombard your cells.

The body normally produces these molecules in small quantities as a byproduct of metabolism. But, in your day-to-day life, you might often be exposed to excessive amounts of toxins, air pollution, pesticides and sunlight that increase free radical production. Couple these environmental factors with a poor diet, alcohol, smoking, excessive exercise, poor sleep and certain medications, and free radical formation increases even more.

Pictured Recipe: Bircher Muesli. When left unchecked, free radicals can damage your cells and DNA. As a result, long-term oxidative stress can lead to chronic inflammation and disease.

But the good news is that there is a solution to oxidative stress. And it requires the consumption of—you guessed it— antioxidants! One way to ensure you are getting enough antioxidants in your diet is to consume a variety of delicious fruits. Below are six of the best antioxidant-rich fruits that can help you ward off oxidative stress and inflammation.

Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. And rightfully so! These remarkable berries contain up to 9 millimoles of antioxidants in a single 3. But where does this tiny fruit store such a large amount of antioxidants?

The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins.

A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning. What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal?

Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants. A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease.

Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer. These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3.

These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health. In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress.