Medically Reviewed. Antioxidants play Vegan antioxidant rich foods significant role Gut health and holistic wellness health and antiodidant. Allicin is what gives garlic its superfood status due to its anti-inflammatory, antioxirant, Vegan antioxidant rich foods antioxidant propertieswhich can help reduce redness, inflammation, and acne breakouts. Also, try adding a little garlic. Because lutein also functions as an antioxidant, spinach may also improve heart health and decrease the risk of cancer, the study found. Buscemi S, Corleo D, Di Pace F, et al.

Vegan antioxidant rich foods -

Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2. Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw.

Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews.

Catechins, the main antioxidants in green tea , are known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects.

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.

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. A review of mushrooms as a potential source of dietary vitamin D.

Nuts: natural pleiotropic nutraceuticals. Published online Sep Aune D. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: A review of the evidence.

Nuts: Natural Pleiotropic Nutraceuticals. Department of Agriculture USDA :. Like other dark, leafy vegetables, broccoli is a nutritional powerhouse. Broccoli is rich in phenolics, a type of chemical produced by plants to help protect them against oxidative stress, according to a study.

Phenolics are important for human health, too. Because these compounds are high in both antioxidants and anticancer properties, they may protect against disease, inflammation, and allergies, noted a review of research.

Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA :. RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet.

Rich in fiber, protein, and unsaturated fats, nuts make a great snack food. But if you had to dub one nut the healthiest at least in terms of how much bang you get for your buck, nutrition-wise , it would be the walnut.

Used in traditional Chinese medicine for brain health walnuts have an uncanny resemblance to the human brain , walnuts help keep brain cells healthy and may play a role in improving memory, according to a study.

Like all raw, unsalted nuts, walnuts are heart-healthy thanks to their polyunsaturated and monounsaturated fats, notes Harvard Health Publishing. And a review cited research that even suggests eating this Mediterranean diet staple in moderation may help you blast belly fat, thereby reducing your risk for type 2 diabetes and heart disease.

But what makes walnuts really shine is their high polyphenol content. These compounds work with antioxidants to prevent oxidative stress, and may help with inflammation, weight control, and the prevention of diseases such as cancer, as one study detailed.

Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA :. A relative of the beetroot, spinach is a low-calorie veggie loaded with nutrients that may promote bone, eye, and hair health. Because lutein also functions as an antioxidant, spinach may also improve heart health and decrease the risk of cancer, the study found.

Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA :. RELATED: 10 Healthy Foods That Contain Iron. To reap the health benefits, aim for more colorful spuds, like sweet potatoes or purple potatoes; just like any other fruit and veggie as noted earlier, a more colorful potato means a higher concentration of antioxidants.

Studies have shown that the antioxidants in potatoes may help lower blood pressure , the risk of heart disease, cancer, and neurodegenerative diseases.

Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA :. RELATED: All the Health Benefits of Sweet Potatoes for People With Diabetes.

What sets green tea apart from other teas is the high number of catechins, a type of phytochemical that acts as a powerful antioxidant. These catechins are known to be antimicrobial agents, and research, including the aforementioned study, has shown they have the ability to potentially help treat and prevent infectious diseases.

Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA :. Sweet and sumptuous, strawberries are a crown jewel of the berry world. Like blueberries, strawberries get their vivid red color from anthocyanins, granting them superfood status.

Studies have shown strawberries may reduce inflammation and decrease blood pressure, which in turn could help prevent heart disease , according to a research review. Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA :.

RELATED: The 8 Best Fruits for a Diabetes-Friendly Diet. In fact, beans have almost the same amount of protein found in meat, according to a study. While beans have a reputation of causing digestive discomfort in some people, that usually subsides with regular consumption — and the numerous health benefits from these high nutrient nuggets also make up for it.

Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA :. Whole oats are hives of antioxidant activity, which may help reduce chronic inflammation linked to heart disease and diabetes, according to the Harvard T.

Oats are also a good food for those trying to lose weight. The high levels of soluble fiber in oats allows them to readily absorb water, which helps slow digestion and makes you feel more full, notes Harvard.

RELATED: The Complete Guide to Oats. Yes, you finally have an excuse to eat chocolate on the daily — dark chocolate , that is. The flavonoids in cacao beans, from which chocolate is produced, act as antioxidants that may play a role in cancer prevention , heart health, and weight loss, according to a study.

Consumed in small amounts around 1 ounce per day , dark chocolate with a minimum of 70 percent cacao may have other added health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported another study.

Here are the nutritional facts for 1 ounce Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Consider nutrient-rich foods for your arsenal against chronic disease. Department of Agriculture USDA : Calories 84 Protein 1. Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA : Calories 31 Protein 2. Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA : Calories Protein 4.

Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA : Calories 7 Protein 0. Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA : Calories 2.

Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA : Calories 49 Protein 1. Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA : Calories Protein How to Cook It: Roasted Balsamic Strawberry Sauce Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make a low-calorie strawberry balsamic sauce.

This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today!

Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Rodriguez-Amaya DB. Natural Food Pigments and Colorants.

Current Opinion in Food Science. February Harvard T. Antioxidant Supplements: What You Need to Know. National Center for Complementary and Integrative Health. July Panche AN, Diwan AD, Chandra SR. Flavonoids: An Overview. Journal of Nutritional Science. December 29, Viña J, Borras C, Abdelaziz KM, et al.

The Free Radical Theory of Aging Revisited: The Cell Signaling Disruption Theory of Aging. September 10, Gladyshev VN. The Free Radical Theory of Aging Is Dead.

Nutrient-rich plant-based foods, like tofu, antkoxidant grains, and legumes Vegan antioxidant rich foods can essential nutrients in a Top antioxidant rich foods diet. Vegans Vefan eating animal foods for Vega, ethical, or health antipxidant. While a diet based exclusively on plants may have some health benefits, it may put some people at a higher risk of nutrient deficiencies. For vegans who want to stay healthyconsuming a nutrient-rich diet with whole and fortified foods is very important. However, legumes also contain a fair amount of antinutrients, which can reduce the absorption of minerals 3. For instance, iron absorption from plants is lower than that from animal sources.

Vegan antioxidant rich foods -

Canned and dried beans are a pantry staple for me, and I firmly believe beans are a food we could all be eating more of. They're super versatile, inexpensive, last years in your pantry and boast some impressive health benefits.

Beans come in a variety of shapes, sizes and flavors, but they all are packed with fiber, protein, nutrients and antioxidants. Some research suggests that the type of antioxidants in beans might reduce cancer risk and promote longevity.

With recipes like our Easy Vegetarian Chili , Classic Hummus and Breakfast Beans with a Microwave-Poached Egg , you can enjoy beans in any meal or snack, from breakfast to dinner. You may have heard that an apple a day keeps the doctor away.

While that old adage might need some fact-checking, it's well-supported that apples are a super-nutritious food. They're packed with fiber, vitamins and antioxidant compounds of a variety of types.

Regularly consuming apples can help protect your heart health, boost your brain health and lower chronic disease risk, from diabetes to cancer. Not to mention, they last for weeks, which is much longer than most other fresh fruits.

My favorite way to enjoy apples is sliced with nut butter or cheese, or in our Apple-Pie Baked Oats. Ah, the humble potato. Though it may have a bad rep, it's a super-healthy and budget-friendly complex carb that deserves a spot in your eating pattern. Potatoes are packed with tons of vitamins and minerals, including potassium, vitamin B6 and vitamin C, which is a powerful antioxidant.

Together these nutrients can help protect your heart and lower cancer risk, especially if you have access to the purple variety but any type of potato will help you reap the benefits.

Try our Stuffed Potatoes with Salsa and Beans for a quick and flavorful main—it takes just 10 minutes of active time to prep. Cruciferous vegetables , which include broccoli, Brussels sprouts, cabbage and a variety of dark leafy greens like kale, are packed with a variety of antioxidants.

They can help with numerous body functions, including healthy skin, healthy immune function, promoting bone health, healthy vision and even reducing the risk of cancer. But we all know the struggle of buying a clamshell of leafy greens from the store only to realize it's gone bad before you get a chance to use it.

That's why I typically opt for frozen greens instead. They work in everything from smoothies to casseroles and last way longer than their fresh counterparts. Antioxidants might be trending, but that doesn't mean they need to be expensive.

Foods like canned beans, frozen berries, potatoes and nut butter can help you up your intake while respecting your budget. Keep an eye out for these foods on your next grocery trip so you can reap the benefits in a delicious way.

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Spirulina has also been shown to help maintain a healthy gut microbiome , which can significantly affect overall skin health and radiance. Sweet potatoes are a great source of vitamins, antioxidants, carotenoids, and flavonoids that have been shown to protect against skin damage from sun exposure.

Sweet potatoes are also rich in Vitamin A, which is essential for healthy skin because it stimulates collagen synthesis and reduces tissue damage. A study investigating the relationship between diet and skin health showed that women with lower potassium levels experienced premature aging and had a more "wrinkled appearance.

A sweet potato is an excellent addition to a plant-based recipe designed to prevent premature wrinkles. Lemon juice is high in vitamin C, which is essential for healthy skin because it helps with collagen production and protects against UV damage.

Additionally, vitamin C stimulates the body's natural production of white blood cells and may help protect the integrity of immune cells. Lemons are also high in antioxidants that can help protect the skin from "oxidative stress-induced premature skin aging" and damage from free radicals - unstable molecules that can cause cell damage, leading to disease and poor skin health.

Drinking lemon water has been shown to slow premature aging and boost gut microbiome health , keeping skin looking vibrant and radiant. Blueberries are high in anthocyanins, the antioxidant that gives them their blue color. These antioxidants can help protect your skin from cell damage and inflammation.

Anthocyanins have been shown to help promote healthy skin by protecting it from photoaging, and inhibiting the breakdown of the skin's natural collagen.

Blueberries are also a good source of fiber and vitamins C and K, which all help keep you looking healthy and vibrant by boosting collagen synthesis and speeding up your natural healing process. So, when you want to add a little fresh fruit to your morning cereal, antioxidant-rich blueberries are a wonderful choice!

Garlic contains alliin, a precursor to allicin. Allicin is what gives garlic its superfood status due to its anti-inflammatory, anti-bacterial, and antioxidant properties , which can help reduce redness, inflammation, and acne breakouts.

Garlic has also been shown to increase blood flow to the skin, and protect against UVB damage and cancer while also accelerating wound healing and skin rejuvenation. Be sure to mince, chop, or crush your garlic and let it sit at room temperature for at least 10 minutes before using.

Disrupting the cells of the garlic clove starts the chemical reaction necessary for allicin to form. Eat minced, chopped, or crushed garlic raw best option or cook using very low heat because higher temperatures significantly decrease allicin levels and reduce garlic's allicin-related health and beauty benefits.

Pumpkin seeds are a tasty source of zinc and magnesium, which studies have shown are critical for healthy skin because they help repair your skin cell barrier, enhance hydration, and reduce inflammation.

They are also high in antioxidants, phytosterols, plant-based fatty acids, and Vitamins A and E - a combination of nutrients that have been shown to nourish the skin, keep it hydrated, and help prevent wrinkles caused by premature aging, stimulate collagen production, and increase wound healing.

These powerful little seeds are particularly rich in linoleic acid LA and alpha-linolenic acid ALA , two essential fatty acids EFA with many skin-loving benefits. EFA's have been shown to greatly boost skin barrier function , and decrease trans-dermal water loss , keeping skin hydrated, plump, and better able to defend itself against bacteria and environmental pollution.

Green tea is a rich source of antioxidants, including catechins, which are known for their anti-inflammatory, anti-viral, anti-microbial, and anti-cancer properties.

Catechins activate collagen synthesis , and protect against oxidative DNA damage. Drinking green tea can also give you clearer, healthy glowing skin that is less oily.

When you produce too much sebum, your skin's natural oil, it can clog pores and stimulate the growth of bacteria, particularly Propionibacterium acnes P. An overabundance of P. acnes on the skin is considered the most frequent cause of acne and skin infections.

The antioxidants in green tea have been shown to decrease sebum production, reduce the presence of P. acnes , and significantly lower the frequency and severity of acne breakouts. Plums are a sweet treat high in antioxidants, vitamins, and nutrients that help keep your skin supple and firm, while encouraging healthy cell growth.

In fact, plums contain a whopping 41 different phenolic compounds! Studies have shown that phenolic compounds in vegan foods protect the skin from the damaging effects of air pollution , reducing cellular inflammation, eczema, and acne. Plums are also high in fiber with a low glycemic index - a dietary combo that has been shown to help boost skin health and treat acne breakouts.

In a study , participants that consumed plums, particularly dried prunes and prune juice, experienced a significant reduction in blood pressure - and lower blood pressure has been shown to help prevent wrinkles and minimize pore size.

Try our Radiance Superfruit Serum , made with organic French plum oil, for a nourishing boost of these wonderful antioxidants! The superstar, award-winning serum that started it all! Restore your natural radiance and revitalize the look of your skin. Sunflower seeds are " a remarkable source of nutrients, minerals, antioxidants, and vitamins possessing antioxidant, antimicrobial, antidiabetic, antihypertensive, anti-inflammatory and wound-healing " properties, including niacin, selenium, zinc, copper, and magnesium and vitamin E, A, B, and C, all of which are essential for a healthy glow.

They are also very high in linoleic acid, which strengthens your skin barrier, promotes supple skin, and increases plumpness and hydration. Studies have also shown that those with acne-prone skin tend to have lower levels of linoleic acid.

So, giving yourself a natural boost of linoleic acid may be a great way to reduce breakouts and maintain glowing skin. Our Organic Clarity Concentrated Brightening and Balancing Elixir has a potent dose of Sunflower Seed Oil infused with skin-loving herbs, including Echinacea, Green Tea, and Neem.

You'll love it! Reduces the appearance of blemishes, large pores, and discoloration from acne scars and sun damage. Beets are loaded with vitamins, minerals, and antioxidants, including betalains , which give beets their deep red color.

They are a wonderful addition to a healthy diet! A potent antioxidant-rich food, beets can help protect your skin from damage due to sun exposure and skin-aging free radicals. And don't forget the beet tops!

Like our friend kale below, a beet's dark leafy greens are a powerhouse on the list of super nutritious green leafy vegetables.

Kale, a hero in the world of green leafy vegetables, is high in antioxidants, vitamins K, A, C, E, and Folate, a B Vitamin that plays a crucial role in skin cancer prevention and free radical damage.

Kale is also a good source of beta-carotene, which the body converts to vitamin A. Vitamin A is essential for healthy skin because it helps increase collagen production and prevents skin irritation.

In fact, a study showed a significant boost in collagen for women taking a supplement of curly kale. This delicious green leafy vegetable also helps balance sebum production your body's natural oil.

Sebum is vital for maintaining skin quality, moisture, and elasticity, but excess sebum can cause clogged pores and blemishes. Vitamin A is best absorbed by the body when consumed with healthy fats.

So, add a little extra virgin olive oil or coconut oil to your next delicious kale dish! Walnuts are a great source of omega-3s, antioxidants, and minerals like zinc. In fact, walnuts have been proven to have the best quality and highest level of antioxidants of any other nut. One ounce of walnuts a day provides more antioxidants than the total amount of antioxidants the average person gets from all the fruits and vegetables eaten in a day.

Like chia seeds, walnuts are also a great alternative to fatty fish as a source of omega-3s. Walnuts actually contain more omega-3s than any other nut and have superior anti-inflammatory properties!

Walnut's healthy fats can help improve dryness and eczema, and zinc is essential for maintaining proper oil production, which can help keep skin looking smoother and clearer.

Tomatoes are rich in lycopene, a phytonutrient that can help protect you from UV damage. Its powerful antioxidants can give you a smoother and more radiant appearance. In addition, tomatoes have been shown to speed up wound healing , increasing how quickly the skin can repair itself.

Cooking tomatoes increases the amount of lycopene available for the body to absorb, and tomato paste gives you a concentrated kick of lycopene that can be added to many delicious dishes. So, when you're really looking to boost your lycopene intake, opt for cooked tomatoes or tomato juice over fresh tomatoes.

Also, try adding a little garlic. Eating the two together has been shown to increase their cancer-preventive effects. You don't have to eat fatty fish to get your boost of omega-3 fatty acids! Just include some chia seeds in your plant-based diet!

Chia seeds are one of the best vegan foods you can choose as an alternative to oily fish for your source of omega-3 fatty acids , antioxidants , and minerals like zinc and magnesium - all of which are integral to maintaining beautiful skin. Omega-3 fatty acids have been shown to reduce inflammation , and keep skin glowing and hydrated, preventing rough, dry skin and dermatitis.

Chia seeds are also high in fiber mainly soluble fiber and mucilage. Diets high in fiber and with a low glycemic load can improve overall skin health and reduce the frequency and severity of acne breakouts.

Spinach is one of the best dark green leafy vegetables! It is high in vitamins A, C, and E, as well as magnesium, lutein, and folic acid. These vitamins, minerals, and antioxidants protect and nourish your skin structure. Vitamin A helps keep cell membranes functioning properly and protects against sun damage and skin cancer, and vitamin C helps boost collagen production and repairs skin damage.

Lutein, a key antioxidant in dark leafy greens, including spinach, has been shown to i mprove skin tone, and protect against oxidative damage and UVB-induced skin inflammation.

Like our other green leafy vegetable friend, kale, the amazing nutrients in spinach are more effectively absorbed by the body when eaten with healthy fats.

Manganese plays a crucial role in the body's ability to produce collagen and is, therefore, integral in wound healing and maintaining skin firmness. Zinc is prized for its anti-inflammatory benefits, particularly its ability to treat acne, dermatitis, and other inflammatory skin conditions.

In fact, oats contain a high level of avenanthramides, a unique group of antioxidants shown to protect against skin irritation and inflammation.

Oranges are a wonderful source of vitamin C. They are also high in fiber and other antioxidants that can benefit your skin. Some good choices include navel oranges, blood oranges, and tangelo oranges. It's best to eat a fresh orange rather than drink orange juice to get all the micronutrients and fiber available without a large spike in your blood sugar levels.

Antioxidants are Ahtioxidant that foocs help Quercetin and weight loss or even prevent cell damage in the body. A Vegan antioxidant rich foods variety of rkch occur in plant-based foods, such as blueberries, green leafy vegetables, cocoa, and beans. Antioxidants may help defend the body against oxidative stress from potentially harmful free radicals. Oxidative stress may increase the risk of developing cancerheart diseaseand many other chronic illnesses and health problems. Many healthful foods contain antioxidants. If a person consumes some or all of these foods regularly, they may increase their antioxidant levels, potentially helping them prevent the damage that doctors associate with oxidative stress. Antioxidants are Vegsn compounds Vegan antioxidant rich foods Virtual power recharge a variety of qntioxidant. Some fooods essential nutrients whereas others are not. Antioxidants play a significant role in health and disease. Learn about essential antioxidants, their functions in the body, and how incorporate them into a vegan diet. Various types of antioxidants exist in different foods.