Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources.

Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.

Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.

Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.

Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers.

Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries.

Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water.

Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma. Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress.

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels.

One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss.

Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels.

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content. However, not all compounds on the antioxidants list are affected in the same way by cooking.

For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group. Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene.

For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery. When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting.

Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects.

Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr.

Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 68 Share on Email Print Article Your heart plays a crucial role in your health.

Axe on Facebook 14 Dr. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press.

Ever purchased a food or beverage labeled "antioxidant-rich" without really knowing what that term means? You're not alone. According to the Harvard T. Chan School of Public Health , antioxidants only became well-known and highly sought-after by the general population in the s.

This was when researchers started to understand that the early stages of artery-clogging atherosclerosis, cancer, vision loss, and a host of other chronic conditions were closely correlated with free radical damage and oxidative stress—aka the very things that antioxidants help to prevent.

To understand antioxidants, it helps to know a bit about free radicals. Antioxidants are vitamins and other nutrients found in plant-based foods like fruits, vegetables, legumes, and whole grains that prevent or slow damage to cells in your body caused by these free radicals.

Keep in mind that antioxidants aren't substances themselves—rather, the term "antioxidant" refers to a chemical property exhibited by hundreds of different and non-interchangeable substances. Many of these we're highly familiar with, like vitamin C , vitamin E, selenium, and beta-carotene.

Others are less familiar: polyphenols, flavonoids, lipoic acid, glutathione, and so on. Most antioxidants occur naturally; they exist in foods to inhibit oxidation and protect against toxins in the local environment. So if you're looking to up your antioxidant intake, you're in good shape—and luckily, there are plenty of delicious ingredients options for you to choose from.

Here are the top antioxidant-rich foods, according to registered dietitians. FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls. Kidney beans and other beans are rich sources of antioxidants. Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer.

Believe it or not, artichoke hearts are one of the most antioxidant-rich vegetables, full of polyphenols like chlorogenic acid also found in coffee which may help the body better metabolize glucose and blood lipids.

Pecans are rich in the antioxidant vitamin E and have been shown to help lower levels of LDL bad cholesterol in the body, improving heart health. 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.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.

Food Nutr Res. A potential drawback of eating salmon and other types of seafood is their possible contamination with heavy metals and other environmental pollutants. You can avoid potential negative effects by limiting your consumption of fish to two to three servings per week Salmon is a good source of many nutrients, especially omega-3 fatty acids.

Limit your consumption of salmon to avoid potential negative effects from contaminants common in fish and seafood. Similar to olive oil, avocado is high in monounsaturated fats MUFAs. Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body Eating avocado may reduce your risk of heart disease, diabetes, metabolic syndrome and certain types of cancer 44 , 45 , Avocados are nutrient-rich, high-fiber fruits that may play a role in reducing inflammation and chronic diseases.

The sweet potato is a root vegetable loaded with many nutrients, including potassium , fiber and vitamins A and C.

Interestingly, they may actually improve blood sugar control in those with type 2 diabetes Sweet potatoes are a highly nutritious food loaded with carotenoids, which have strong antioxidant properties. They may also be beneficial for blood sugar control. Some of the most common varieties of edible mushrooms are button, portobello, shiitake , crimini and oyster mushrooms.

Though nutrient content varies depending on the type, mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods Interestingly, eating more mushrooms is associated with greater consumption of vegetables in general, contributing to an overall more nutritious diet Due to their unique antioxidant content, mushrooms may also play a role in reducing inflammation and preventing certain types of cancers 49 , 50 , Another super feature of mushrooms is that agricultural waste products are used to grow them.

This makes mushrooms a sustainable component of a healthy food system Mushrooms are full of nutrients and may reduce your risk of certain diseases. Additionally, mushrooms are a sustainable food choice. Seaweed is a term used to describe certain nutrient-rich sea vegetables. Seaweed packs multiple nutrients, including vitamin K, folate, iodine and fiber.

These ocean vegetables are a source of unique bioactive compounds — not typically present in land-vegetables — which may have antioxidant effects. Some of these compounds may also reduce your risk of cancer, heart disease, obesity and diabetes Seaweed is a group of highly nutritious sea vegetables that may play a role in protecting against certain chronic diseases.

Achieving optimal health through food and nutrition is about more than focusing on one or two of the latest food trends.

Including some, or all, of the foods on this list as part of a balanced diet can benefit your overall health and may prevent certain chronic diseases. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Everyone knows that veggies are healthy, but some stand out from the rest. Here are 14 of the healthiest vegetables around. Eggs are so nutritious that they're often referred to as "nature's multivitamin. Berries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health.

Nuts are among the healthiest foods you can eat. They have various impressive health benefits and can even help you lose weight. Salmon is nutritious, tasty, versatile, and widely available.

Here are a few salmon nutrition facts and health benefits. This article lists 7 health benefits of eating avocados, supported by science, including more about nutrition, weight loss, and how to enjoy them.

As you get older, your nutritional needs, appetite, and food habits can change. Learn how to maintain a healthy diet as you age.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?