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.

However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees.

Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration.

The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources. Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains.

Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate , and potassium.

These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.

However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants.

It is a popular health food and hardy winter vegetable, common in many northern regions. Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue.

Several orange vegetables contain vitamin A and other nutrients. These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:.

There is limited evidence to suggest how best to serve orange vegetables. Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. There are many common foods that people can eat to increase the number of antioxidants that they consume.

The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals. However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants.

They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.

Exactly what impact do they have on the…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate. It is also rich in antioxidants and some minerals. Antioxidants are mostly found in plant foods.

They are natural molecules that help neutralize harmful free radicals in our bodies. Free radicals are…. Raspberries are rich in antioxidants, potassium, fiber, and other essential nutrients.

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Blueberries Dark chocolate Artichokes Pecans Strawberries Red cabbage Raspberries Beans Purple or red grapes Spinach Beets Kale Orange vegetables Summary Antioxidants are compounds that may help delay or even prevent cell damage in the body.

Share on Pinterest. Dark chocolate. Red cabbage. Share on Pinterest Research has shown that pinto beans could help in suppressing certain types of cancer. Purple or red grapes. It measures the antioxidant capacity of different foods. While strawberries are high in ORAC units, french fries are much lower.

Although we generate our own antioxidants, we also need to consume them. Our cells naturally produce powerful antioxidants—such as glutathione —but the foods we eat supply other antioxidants like vitamin C and E.

Between what the body produces and what nature provides, we get the best of both worlds. The benefits of eating antioxidants or fruits high in antioxidants, specifically , speak for themselves. We need them to optimize our wellbeing. Plus, they can potentially ward off certain diseases.

Research is underway, but antioxidants might be able to mitigate the risk of developing cancer. Regardless, we do know that consuming foods high in vitamin C, vitamin E, and beta carotene can support the growth of healthy cells. Antioxidant supplements are commonly considered healthy.

However, they can be problematic when taken in excess. They may decrease exercise benefits and increase your risk of certain cancers and birth defects. There are hundreds possibly, thousands of different substances that can act as antioxidants.

The most familiar are vitamin C, beta carotene, lutein, selenium, and manganese. These come in the form of food and supplements—bell peppers, grapes, oranges, avocados, walnuts, Brazil nuts, etc. These substances are joined by other well-known compounds in the wellness world.

Coenzyme Q10, flavonoids, polyphenols, glutathione, and more. Glutathione, in particular, is the most powerful and important antioxidant our body produces. When you think about building your breakfast, lunch, and dinner, try to choose the rainbow. These colors are all high in antioxidants.

Luckily, there are plenty of foods that are high in antioxidants. When possible, buy organic to limit additional exposure to chemicals and pesticides. Making a smoothie for breakfast, a leafy green salad for lunch, and a grain bowl for dinner will certainly include an abundance of antioxidants.

Red wine and coffee count, too! In fact, coffee is one of the highest sources of antioxidants in the American diet. This varies from person to person, and experts seem to have varying opinions as well. This ultimately comes down to your health goals, metabolism, and how you digest fructose.

More on that, below. Generally speaking, two servings of fruit per day is optimal. Given that balancing your blood sugar is important for everyone!

According to Levels , start with small portions of fruit. That way, you can see how your body reacts. Berries tend to work well for people. Which is great, as berries are one of our favorite high-antioxidant foods.

Starchy, high-sugar fruits bananas and dates may cause a blood sugar spike. Pair fruit with fat and protein like nut butters or full-fat plain yogurt and fiber chia seeds or flaxseeds. These foods can blunt a blood sugar spike. There are numerous choices for antioxidant-rich foods, but these are the top 17 fruits that are high in antioxidants.

Fun fact: artichokes contain more antioxidants than any other vegetable! Is there anything better than in-season asparagus? They make an easy main course and are endlessly customizable.

Just one cup of baked sweet potatoes with the skin supplies you with more than twice the recommended amount of beta-carotene. Beta-carotene supports us in everything from vision to our immune system to keeping our skin healthy and glowing.

Several studies suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables. Toss them into salads or stew them into oatmeal. As you probably know, broccoli is a powerhouse veggie, particularly when it comes to antioxidants.

Broccoli supports eye health by containing lutein, zeaxanthin, and beta-carotene. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable—including strawberries, spinach, broccoli, red grapes, etc. One cup of whole cranberries has an 8, total antioxidant capacity.

Beyond your traditional Thanksgiving sauce, cranberries are delightful when boiled with orange juice, vanilla, and cinnamon. You can also use them in mocktails and cocktails. The deeper the color, the more antioxidants the berry contains. Along with other antioxidants, raspberries also contain vitamin C.

Add raspberries to your favorite yogurt bowl. Packed with vitamins, fiber, and high levels of polyphenols, strawberries are among the top 20 fruits in antioxidant capacity.

They are also a good source of manganese and potassium. Try freeze-dried strawberries in these strawberry coconut energy bites or toss fresh strawberries into a light yet hearty salad.

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Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 14 Most Nutrient-Dense Vegetables.

Medically reviewed by Amy Richter, RD , Nutrition — By Rachael Ajmera, MS, RD — Updated on January 9, Spinach Carrots Broccoli Garlic Brussels sprouts Kale Green peas Swiss chard Beets Asparagus Red cabbage Sweet potatoes Collard greens Cauliflower While all vegetables are nutritious, some are more nutritious than others.

Brussels sprouts. Green peas. Swiss chard. Red cabbage. Sweet potatoes. Collard greens. The bottom line. Just one thing Try this today: Smoothies , wraps, and sandwiches are all easy ways to squeeze more vegetables into your daily diet. Was this helpful? How we reviewed this article: Sources.

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Jan 9, Written By Rachael Ajmera, MS, RD. Feb 23, Written By Rachael Ajmera, MS, RD. Share this article. Read this next. The 10 Healthiest Winter Vegetables. By Jillian Kubala, MS, RD. The 13 Healthiest Root Vegetables. By Rachael Ajmera, MS, RD.

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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Read this next. READ MORE. Understanding and Managing Chronic Inflammation. Medically reviewed by Stella Bard, MD. Inflammation: What You Need to Know Inflammation is one way your body fights infection, injury, and disease. Your doctor can perform… READ MORE. Everything You Should Know About Oxidative Stress.

Medically reviewed by Timothy J. 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. Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence. Front Pharmacol.

eCollection Broccoli, raw. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Published online Mar 4. Kim KH, Li C, Wang S, Song X. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology.

Klepacka J, Tonska E, Rafalowski R, Czarnowska-Kujawska M, et al. Tea as a source of biologically active compounds in the human diet. Published online Mar 9. Kozarski M, Klaus A, Jakovljevic D, Todorovic J, et al.

Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications.

Mediators Inflamm. Published online Nov Muszynska B, Grzywacz-Kisielewska A, Kała K, Gdula-Argasińska J. Anti-inflammatory properties of edible mushrooms: A review.

Food Chem. Epub Sep Mushrooms, portabella, raw. Cardwell G, Bornman JF, James AP, Black LJ.

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.

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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. The 30 Healthiest Foods to Eat Every Day. They're a source of vitamin C and other antioxidants, as well as all-important fiber.

Wondering how to get more of this aromatic? Roast off a bunch of cloves in olive oil and store in a mason jar in the fridge; roasting brings out umami notes that bring big taste to everything from toast to entrées.

Also, don't be shy and add at least a couple cloves to dishes where you're not following a recipe. And try cooking whole or minced garlic cloves right in the pot with rice or grains—it'll provide seasoning and become soft enough to eat. Carrots are full of phytochemicals, such as beta-carotene, that your body converts to vitamin A, which helps with vision — especially at night.

Studies also associate consumption of carotenoid-containing foods, like carrots, with a decreased risk of breast cancer. Carrots contain vitamins K and C, as well as potassium. The fiber contents of carrots can also help you meet your daily fiber needs. When it comes to flavor and texture, carrots can add crunch, flavor and vibrant color to your meals and snacks.

Add shredded or sautéed carrots to marinara sauce or enjoy these root veggies raw, shredded in salads, or blended in a healthy smoothie.

RELATED: Easy Recipes That Involve Carrots. Another benefit of broccoli is that it also contains the phytochemical sulforaphane , which may help prevent against various types of cancer. In addition, it's filled with other powerful antioxidants like lutein, beta-carotene and zeaxanthin, which may decrease the risk for age-related macular degeneration and support overall eye health.

Eat it raw, grilled or steamed versus boiled to reap even bigger nutritional benefits. RELATED: Low-Carb Vegetables Nutritionists Love. Mushrooms are technically fungi and they come in many varieties that differ in shape, size, taste and color. The most commonly eaten mushrooms include shiitake, portobello, oyster and white mushrooms a.

The benefits of mushrooms are vast. To start, mushrooms are rich in B vitamins niacin, riboflavin, and pantothenic acid , which each have unique role to play in your body including making red blood cells, improving digestion and maintaining healthy skin.

Due to numerous bioactive compounds, consuming mushrooms might also support cognition , heart health and disease prevention. Mushrooms are also the only non-animal food product with bioavailable vitamin D, making them a great option for vegans and vegetarians. Swap 'em in as a replacement for meat, or enjoy them grilled, sautéed or steamed.

RELATED: Best Mushroom Recipes That Are Packed With Natural Flavor. Kale is among the most nutrient-dense foods on the planet. It's packed with a variety of vitamins like A, B6, C and K, plus minerals like potassium, calcium, copper and magnesium that are often lacking in a majority of diets.

The antioxidants found in kale, called glucosinolates , may also help to protect against certain types of cancer. Eating raw kale boasts the highest nutrition, but you might be surprised that steamed kale retains the most antioxidants compared to other cooking methods according to one study.

RELATED: Best Kale Recipes to Try. Turnips, a type of root vegetable, come in a variety of colors from purple to red and green. Both their roots and leaves, also known as "turnip greens," are safe to eat. Rich in fiber and micronutrients — including vitamin C, folate and potassium — turnips have an excellent nutritional profile with health-promoting effects.

Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Try roasting or mashing them as a lower-carb swap for potatoes. Not only are they versatile, but they are excellent sources of vitamins A and C, potassium and fiber.

In addition, bell peppers contain bioactive compounds like phenols, flavonoids and carotenoids that exhibit antioxidant properties to help fight against disease in the body. And if you are looking for a mood-booster, the B6 found in these vibrant peppers may improve stress, anxiety and mood, according to one study.

Bell peppers can be enjoyed grilled, sautéed, in dips, soups or sauces or even in their raw form. Asparagus is a natural diuretic and acts as a prebiotic, feeding healthy gut bacteria. The stalks contain an abundance of vitamins such as B9 also known as folate , vitamin C, vitamin A and vitamin K.

In fact, just half a cup of cooked asparagus, contains micrograms of folate, a nutrient that is vital during pregnancy to prevent neural tube defects.

A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers. Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease.

That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed. Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content.

It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.

That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy.

They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. 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.

It also contains nutrients like vitamin C and potassium. They also contain beta-carotene, an antioxidant that provides them with a vibrant orange color. Your body converts it into vitamin A. A review of 18 studies also found that carrots may also reduce the chance of developing lung cancer.

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane. It may be able to help protect against cancer, as well as decrease inflammation linked to chronic conditions like heart disease.

Garlic is very nutritious while fairly low on calories, and most people usually consume a small amount as an ingredient in cooking. One clove of garlic only has about 4. It contains nutrients such as selenium , vitamin C, vitamin B6, and fiber,. It has also been used as a medicinal plant for millennia.

Its main active compound is allicin, which has been shown to aid blood sugar and heart health. Although further research is needed, test-tube and animal studies also suggest that allicin has powerful cancer-fighting properties.

are a great source of fiber , an important nutrient that supports bowel regularity, heart health, and blood sugar control. Each serving is also packed with folate, magnesium, and potassium, as well as vitamins A, C, and K.

They also contain kaempferol, an antioxidant that may be particularly effective in preventing cell damage. Kaempferol has also been shown to have anti-inflammatory and cancer-fighting properties, which may protect against disease. Only 1 cup 21 g of raw kale is loaded with potassium, calcium, copper, and vitamins A, B, C, and K.

In one small study, eating kale alongside a high carb meal was more effective at preventing blood sugar spikes than eating a high carb meal alone. Consuming Kale as a powder made from dried leaves or drinking its juice has been found in various studies to support decreasing blood pressure, cholesterol, and blood sugar levels.

That said, more research is needed to confirm these findings regarding kale juice specifically. Peas are a starchy vegetable , which means they have more carbs and calories than non-starchy veggies and may affect blood sugar levels when eaten in large amounts.

Nevertheless, just 1 cup g contains 9 g of fiber, 9 g of protein, and vitamins A, C, and K, as well as riboflavin, thiamine , niacin, and folate. Moreover, they are rich in saponins, a group of plant compounds that may help reduce tumor growth and cause cancer cell death. One cup 36 g of Swiss chard contains just 7 calories but nearly 1 g of fiber, 1 g of protein, and lots of manganese, magnesium , and vitamins A, C, and K.

Though more studies are needed, research has found these compounds may be anti-inflammatory and help reduce the chance of various chronic diseases.

Beets are a vibrant, versatile root vegetable that packs fiber, folate, and manganese into each serving with very few calories.

This may help reduce blood pressure and lower the chance of developing heart disease. Getting enough folate from foods such as asparagus may protect against disease and prevent developmental irregularities of the neural tube during pregnancy.

One animal study also suggests that asparagus extract protects against liver and kidney damage by reducing oxidative stress. In one animal study , red cabbage extract reversed oxidative stress in rats with high cholesterol levels.

Similarly, in another study of mice fed a high fat diet, red cabbage microgreens significantly lowered levels of LDL bad cholesterol and decreased weight gain. One medium sweet potato contains about 4 g of fiber, 2 g of protein, and a good amount of potassium, manganese, and vitamins B6 and C.

According to a review of in vitro and animal 23 studies , sweet potatoes may be particularly effective for regulating blood sugar and cholesterol levels.

However, human studies are needed. The benefits of mushrooms are vast. To start, mushrooms are rich in B vitamins niacin, riboflavin, and pantothenic acid , which each have unique role to play in your body including making red blood cells, improving digestion and maintaining healthy skin.

Due to numerous bioactive compounds, consuming mushrooms might also support cognition , heart health and disease prevention. Mushrooms are also the only non-animal food product with bioavailable vitamin D, making them a great option for vegans and vegetarians. Swap 'em in as a replacement for meat, or enjoy them grilled, sautéed or steamed.

RELATED: Best Mushroom Recipes That Are Packed With Natural Flavor. Kale is among the most nutrient-dense foods on the planet. It's packed with a variety of vitamins like A, B6, C and K, plus minerals like potassium, calcium, copper and magnesium that are often lacking in a majority of diets.

The antioxidants found in kale, called glucosinolates , may also help to protect against certain types of cancer. Eating raw kale boasts the highest nutrition, but you might be surprised that steamed kale retains the most antioxidants compared to other cooking methods according to one study.

RELATED: Best Kale Recipes to Try. Turnips, a type of root vegetable, come in a variety of colors from purple to red and green.

Both their roots and leaves, also known as "turnip greens," are safe to eat. Rich in fiber and micronutrients — including vitamin C, folate and potassium — turnips have an excellent nutritional profile with health-promoting effects.

Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Try roasting or mashing them as a lower-carb swap for potatoes. Not only are they versatile, but they are excellent sources of vitamins A and C, potassium and fiber.

In addition, bell peppers contain bioactive compounds like phenols, flavonoids and carotenoids that exhibit antioxidant properties to help fight against disease in the body.

And if you are looking for a mood-booster, the B6 found in these vibrant peppers may improve stress, anxiety and mood, according to one study. Bell peppers can be enjoyed grilled, sautéed, in dips, soups or sauces or even in their raw form. Asparagus is a natural diuretic and acts as a prebiotic, feeding healthy gut bacteria.

The stalks contain an abundance of vitamins such as B9 also known as folate , vitamin C, vitamin A and vitamin K. In fact, just half a cup of cooked asparagus, contains micrograms of folate, a nutrient that is vital during pregnancy to prevent neural tube defects.

When it comes to minerals, they are most concentrated at the upper parts of asparagus spears, close to the tip. Traces of minerals found in asparagus include heart-healthy potassium, calcium and selenium.

Rich in antioxidants, asparagus is particularly high in plant compounds called flavonoids — specifically, qercetin and kaempferol which have been found to fight against heart disease. Asparagus can be enjoyed, grilled, roasted or sautéed.

If you haven't noticed, cauliflower is all the rage these days. It's also known to be a source of an underrated nutrient called choline which is very important for supporting pregnancy, maintaining the integrity of cell membranes and synthesizing DNA.

Cauliflower can be cooked using several methods, from steaming and boiling, to sautéing and stir-frying. Green beans are a good source of vitamin A, vitamin C, vitamin K, fiber and they get their bright green color from the antioxidant chlorophyll.

One cup of cooked boiled green beans pack in 4 grams of fiber, including soluble fiber which has been shown to lower LDL, also known as the "bad cholesterol. To reap the most nutrition, you'll want to eat fresh green beans as soon as you can after purchasing.

Steam, sauté or serve them raw as a side or added to salads. Beets are an antioxidant-packed, anti-inflammatory vegetable that's been shown in research to have positive effects on metabolic disorders, including hypertension and insulin resistance.

In addition, beets are rich in folate, which is needed to help produce healthy red blood cells. You can steam, roast or pickle beets, but they can also be enjoyed in their raw form.

Don't like the taste? Just wait until you try our recipes for zesty beet dip or fudgy beet brownies. Recent research suggests that phytochemicals found in onions and other allium vegetables might be beneficial in the prevention of certain types of cancer.

They're also considered to be prebiotics that can help to improve gut health and digestion by working to increase good bacteria.

Pecans are also high in monounsaturated fat and contain a decent amount of fiber , making them one of the healthiest nuts you can eat. She recommends topping air-popped popcorn with sea salt, rosemary, and thyme.

According to Silberman, pumpkin seeds are a great source of protein, fiber, and antioxidants like vitamin E and carotenoids. For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon.

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An Overview.