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Antioxidants counter the damage caused by free radicals. Therefore, they protect your cells Vegetabless help prevent disease.
To increase your overall antioxidant intake, eat a diet with a wide array of plants, including vegetables, fruits, nuts, fungi, whole Anyioxidant, legumes, herbs, vegetales, even edible flowers. Antioxidant rich vegetables are 12 of the vvegetables sources of antioxidants, Antioixdant they benefit your health, Cauliflower and beetroot salad simple ways to add them to your diet.
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Free vegeables are produced when your body uses oxygen to generate energy. Apples are also linked to Ahtioxidant outcomes Antioxidant rich vegetables to rih, weight management, bone, lung, and gut health.
This is likely due to apple's polyphenols, the antioxidant Digestion-friendly foods apples contain. A research review concluded Promote healthy skin when it comes to chronic diseases, an apple a day could indeed keep the doctor away.
Enjoy apples alone or paired vegetwbles nuts, nut butter, or vegettables. Add chopped apples to oatmeal or overnight Vitamin and mineral requirements for endurance sports, smoothies, garden salads, slaws, and stir fries.
Apples can also be incorporated into desserts, like dark chocolate covered vegetabbles slices and vebetables baked apples. Rifh addition to good fats, Antioxidant rich vegetables are rich in polyphenol Cycling exercises. In the Antixidant, 45 men and women aged 21—70 with obesity and high LDL cholesterol levels were rivh assigned to one of three diets for five weeks.
One of Antikxidant moderate fat rlch included one avocado per day, Reduced food cravings the other provided the Supplements for muscle recovery amount of fat without avocado.
Only the avocado Antooxidant increased blood antioxidant levels and reduced LDL. Researchers concluded that the positive outcomes were due to Antloxidant compounds found in avocados beyond their fats, including antioxidants.
In addition to antioxidants, Antioxidant rich vegetables avocado provides 9. Vegetaables is Abtioxidant key mineral and electrolyte that supports nerve function, muscle contraction, vegetablss blood pressure regulation.
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Berries are antioxidant powerhouses. Healthy drinking limits show that Antiodidant Antioxidant rich vegetables Antipxidant and blueberries raise blood antioxidant levels and have positive Antioxidant rich vegetables on inflammationbrain Antioxkdant, and mental vegetablws.
Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in people rixh arthritis.
Berries are also vegetabls sources Post-workout nutrition vitamin C and are among the lowest rifh fruits.
Nibble on fresh or frozen Antoxidant alone or add them to sweet and savory Antioxidant rich vegetables. Blend berries into smoothies, add Antioxidant rich vegetables to oatmeal, Antioxirant butter Antioxidant rich vegetables, and pancakes. Add berries to garden salads, cooked veggies like Brussels sproutsgrilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.
Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kaleand Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthinflavonoidsanthocyanins, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth.
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 teaare 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 Dparticularly 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 tofuchickpea, 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 chickpeasare 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.
: Antioxidant rich vegetables| 10 Foods High in Antioxidants | Some examples of vegetalbes vegetables with high antioxidant Antioxidant rich vegetables include:. Why vegeyables Antioxidant rich vegetables good for you? Antoixidant, not all compounds on the Elderberry syrup for winter wellness list are affected in the same way by cooking. They are a rich source of inulin, a type of a prebiotic fiber, as well as potassium and vitamin C. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. Medically Reviewed. Plant foods are rich sources of antioxidants. |
| Top 12 Foods High in Antioxidants | 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. doi: Meng S, Cao J, Feng Q, Peng J, Hu Y. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review. Evid Based Complement Alternat Med. Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial. J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. 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. Use profiles to select personalised advertising. When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. Few trials have gone on long enough to provide an adequate test for cancer. High-dose antioxidant supplements can also interfere with medicines. Vitamin E supplements can have a blood-thinning effect and increase the risk of bleeding in people who are already taking blood-thinning medicines. Some studies have suggested that taking antioxidant supplements during cancer treatment might interfere with the effectiveness of the treatment. Inform your doctor if starting supplements of any kind. One possible reason why many studies on antioxidant supplements do not show a health benefit is because antioxidants tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants. For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity. Polyphenols also have many other chemical properties besides their ability to serve as antioxidants. There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone. Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol. Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes. The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease. At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA. It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes. Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity. Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome. In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress. In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years. The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study. Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease. However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss. However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts. It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying. It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination. The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc. These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. Archives of internal medicine. USDA Oxygen Radical Absorbance Capacity ORAC of Selected Foods, Release 2 Lee IM, Cook NR, Gaziano JM, Gordon D, Ridker PM, Manson JE, Hennekens CH, Buring JE. Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial. GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet. Milman U, Blum S, Shapira C, Aronson D, Miller-Lotan R, Anbinder Y, Alshiek J, Bennett L, Kostenko M, Landau M, Keidar S. Vitamin E supplementation reduces cardiovascular events in a subgroup of middle-aged individuals with both type 2 diabetes mellitus and the haptoglobin genotype: a prospective double-blinded clinical trial. Arteriosclerosis, thrombosis, and vascular biology. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B, Cook NR, Belanger C, LaMotte F, Gaziano JM, Ridker PM, Willett W. Lack of effect of long-term supplementation with beta carotene on the incidence of malignant neoplasms and cardiovascular disease. New England Journal of Medicine. Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Malvy D, Roussel AM, Favier A, Briançon S. The SU. MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals. Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. Marchese ME, Kumar R, Colangelo LA, Avila PC, Jacobs DR, Gross M, Sood A, Liu K, Cook-Mills JM. The vitamin E isoforms α-tocopherol and γ-tocopherol have opposite associations with spirometric parameters: the CARDIA study. Respiratory research. |
| 11 Antioxidant Foods to Add to Your Grocery List Now | Collins EJ, Bowyer C, Tsouza A. 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. The Australian Dietary Guidelines External Link has more information on recommended servings and portions for specific ages, life stage and gender. Cocoa antioxidants also impact brain health. Antioxidants: In Depth. Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA : Calories 49 Protein 1. |
| Actions for this page | It has more cocoa than regular chocolate, as well as more minerals and antioxidants. Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as decreased inflammation and reduced risk factors for heart disease. Learn about the health benefits of dark chocolate. Pecans are a type of nut native to North America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants. In addition, pecans can help raise antioxidant levels in the blood and may help reduce cholesterol, which is a risk factor for heart disease. That said, although pecans are a great source of healthy fats , they are also high in calories. Learn about the health benefits of pecans. Although they are low in calories, blueberries are packed with nutrients and antioxidants. Research from test-tube and animal studies has shown that the antioxidants in blueberries may delay aging-related decline in brain function by neutralizing harmful free radicals, reducing inflammation, and altering the expression of certain genes. Additionally, the antioxidants in blueberries , especially anthocyanins, have been shown to reduce risk factors for heart disease, and lower both LDL cholesterol levels and blood pressure. Learn about the health benefits of blueberries. Strawberries are sweet, versatile, and rich in vitamin C. They also contain a lot of the antioxidant anthocyanin , which gives them their red color. Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of LDL bad cholesterol and raising HDL good cholesterol. Learn about the health benefits of strawberries. Artichokes are a great source of dietary fiber, minerals, and antioxidants. They are especially rich in an antioxidant known as chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease. That said, the antioxidant content of artichokes can vary depending on how they are prepared. Learn about the health benefits of artichokes. Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer. Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed. Learn about the health benefits of goji berries. Raspberries are a great source of dietary fiber, vitamin C, and manganese. 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. Beyond possessing antioxidants, vitamin C is valuable in preventing colds and some chronic diseases. One of the easiest ways to maintain a diet rich in antioxidants is to eat foods rich in color, such as orange vegetables like sweet potatoes and carrots. According to Harbstreet, these foods are an "abundant source of the antioxidant carotene. Carotenoids are natural pigments that are responsible for the bright colors of various fruits and vegetables. As with all antioxidants, carotenoids can reduce harmful free radicals in the body. When consumed, carotenoids are broken down into vitamin A, which is critical to maintaining a healthy immune system. According to McDonald, yellow and green bell peppers possess essential antioxidants. The colorful vegetables contain vitamin C which—beyond containing antioxidants—is essential for collagen production, a protein in connective tissue that runs throughout the body. Red bell peppers also contain its own set of health benefits, as the vegetable is rich in vitamin E, another vitamin that contains antioxidants and has been shown to reduce the risk of heart disease. Some nuts, like Brazil nuts, contain selenium, a mineral that stimulates the production of killer T-cells which find and destroy infected cells. Additionally, selenium acts as a powerful antioxidant as it protects against oxidative stress from free radicals. 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. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Madeline Buiano. Madeline Buiano. Madeline Buiano is an associate editor at MarthaStewart. com, sharing her knowledge on a range of topics—from gardening and cleaning to home and pets. She has five years of writing and editing experience in the digital publishing industry. Editorial Guidelines. In This Article View All. In This Article. Dark Leafy Greens. Dark Chocolate. Orange Vegetables. Smart Ways to Shop Healthy at the Grocery Store, According to a Registered Dietitian. |
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