15 Antioxidant-Rich Foods Everyone Should Be Eating!
Find out which fruits, vegetables, and nuts are high in antioxidants. These foods can help ward off illnesses as well boost your energy levels. Here are fifteen delicious and healthy options to get you started.
When it comes to getting healthy, antioxidants are one nutrient you don’t want to overlook.
What are antioxidants?
Simply put, they are nutrients that protect our cells from damage.
This is important because free radicals – which are unstable molecules that can cause all sorts of damage to our cells – are constantly being created as a byproduct of normal cell function.
Free radicals can wreak havoc on our cells, leading to all sorts of health problems.
But antioxidants can help neutralize these free radicals, preventing them from doing any damage.
That’s why it’s so important to eat foods that are high in antioxidants.
By doing so, you can help protect your cells from damage and keep yourself healthy.
Here are 15 antioxidant-rich foods that you should be eating:
1) Blueberries
These little berries are packed with antioxidants, and research has shown that they can help improve memory and cognitive function.
One type of antioxidants, called anthocyanins, in blueberries is also linked to a reduced risk of heart disease, lowering LDL cholesterol levels and blood pressure.
A study published in the American Journal of Clinical Nutrition also found that blueberries can help reduce inflammation by neutralizing harmful free radicals.
2) Raspberries
Like blueberries, raspberries are a great source of antioxidants, as well as fiber.
Antioxidants in raspberries work to stabilize free radicals that are linked to arthritis, cancer, heart disease, Alzheimer's disease, and many other conditions.
They’ve also been shown to improve heart health and help regulate blood sugar levels.
One study even found that rats fed a raspberry-rich diet had a reduced risk of developing obesity and type 2 diabetes.
3) Strawberries
Strawberries are not only a delicious fruit, but they’re also a great source of antioxidants.
These antioxidants work to protect cells from damage, and they’ve been shown to help reduce the risk of heart disease, cancer, and Alzheimer's disease.
Strawberries are also a good source of fiber and vitamin C.
Research shows that people who eat strawberries on a regular basis have a lower risk of developing high blood pressure and high cholesterol levels.
4) Goji Berries
Goji berries are one of the most antioxidant-rich foods around.
They’re also a good source of fiber, protein, and vitamin C.
Goji berries have been shown to improve heart health, lower blood pressure, and help regulate blood sugar levels.
A study published in the Journal of Alternative and Complementary Medicine found that rats fed a goji berry-rich diet had significantly lower LDL cholesterol levels and triglyceride levels.
They’ve even been shown to boost energy levels and help improve sleep quality.
5) Blackberries
Blackberries are another great source of antioxidants, as well as fiber and vitamin C.
They’ve been shown to improve heart health and help protect against cancer.
As with other berries, blackberries are also a good source of anthocyanins, which are antioxidants that have been linked to a number of health benefits.
These benefits include improved memory and cognitive function, reduced inflammation, and a lower risk of heart disease.
6) Pecans
Pecans are a type of tree nut that’s packed with antioxidants.
One study found that pecans contain more than 19 different types of antioxidants, including flavonoids, phenols, and carotenoids.
These antioxidants work to protect cells from damage and reduce the risk of chronic diseases.
Pecans have also been shown to improve heart health and help lower LDL cholesterol levels.
Research has shown that people who eat pecans on a regular basis have a lower risk of developing heart disease.
7) Walnuts
Walnuts are another type of tree nut that’s high in antioxidants.
In fact, they’re one of the best sources of antioxidants among all foods.
Walnuts contain a variety of different antioxidants, including phenols, flavonoids, and carotenoids.
These antioxidants work together to protect cells from damage and reduce the risk of chronic diseases.
Walnuts have also been shown to improve heart health and help lower LDL cholesterol levels.
One study even found that people who eat walnuts on a regular basis have a lower risk of developing cancer.
8) Beets
Beets are a root vegetable that’s high in antioxidants.
They are rich in a type of antioxidant called betalains, which have been shown to have anti-inflammatory and cancer-fighting properties.
Beets are also a good source of fiber, potassium, and vitamin C.
One study found that rats fed a diet rich in beets had lower blood pressure and a reduced risk of developing obesity and type 2 diabetes.
9) Red cabbage
Red cabbage is another vegetable that’s high in antioxidants.
It’s especially rich in a type of antioxidant called anthocyanins, which have been shown to have anti-inflammatory and cancer-fighting properties.
Red cabbage is also a good source of fiber, potassium, vitamin C, and vitamin K.
Research found that people who eat red cabbage on a regular basis have a lower risk of developing heart disease, osteoporosis, and cancer.
10) Beans
Beans are a type of legume that’s high in antioxidants.
They’re especially rich in a type of antioxidant called polyphenols, which have been shown to have anti-inflammatory and cancer-fighting properties.
Beans are also a good source of fiber and B vitamins.
Research shows the bean with the highest levels of antioxidants is the red bean.
One study found that people who eat beans on a regular basis have a lower risk of developing heart disease and cancer.
11) Kale
Kale is a leafy green vegetable that’s high in antioxidants.
It’s especially rich in a type of antioxidant called carotenoids, which have been shown to have anti-inflammatory and cancer-fighting properties.
Kale is a versatile vegetable that can be used in a variety of different dishes.
It’s also a good source of calcium, potassium, and vitamins A, K, B6,and C.
One study found that people who eat kale on a regular basis have a lower risk of developing heart disease and cancer.
12) Spinach
Spinach is another leafy green vegetable that’s high in antioxidants.
It’s especially rich in a type of antioxidant called carotenoids, which have been shown to have anti-inflammatory and cancer-fighting properties.
It’s been shown to improve heart health and may help protect against cancer.
Spinach is also a good source of vitamins A, K, and B6.
One study found that people who eat spinach on a regular basis have a lower risk of developing osteoporosis.
13) Tomatoes
Tomatoes are a type of fruit that’s high in antioxidants.
They’re especially rich in a type of antioxidant called lycopene, which has been shown to have anti-inflammatory and cancer-fighting properties.
Tomatoes are also a good source of calcium, potassium, vitamin A, and vitamin C.
Research found that people who eat tomatoes on a regular basis have a lower risk of developing heart disease and cancer.
14) Broccoli
Broccoli is a great source of antioxidants, as well as fiber and vitamins C and K.
Broccoli is especially rich in a type of antioxidant called sulforaphane, which has been shown to have anti-inflammatory and cancer-fighting properties.
Broccoli is also a good source of calcium and iron.
One study found that people who eat broccoli on a regular basis have a better immune system and a lower risk of developing heart disease and cancer.
15) Dark Chocolate
Yes, chocolate can be healthy!
But it’s important to choose dark chocolate that contains at least 70% cocoa.
The higher the cocoa content, the more antioxidants are present.
This type of chocolate is packed with antioxidants, and it’s been shown to improve heart health, lower blood pressure, and help protect against cognitive decline.
Dark chocolate is also a good source of fiber and iron.
Conclusion
These are just a few of the many foods that are high in antioxidants.
We have included a variety of fruits, vegetables, nuts, and yes, even chocolate.
This variety of options makes it easy for anyone to up their antioxidant intake starting today.
So make sure to include them in your diet to help keep yourself healthy!
Frequently Asked Questions
What is the most powerful antioxidant?
There is no one "most powerful" antioxidant. Different antioxidants work in different ways and are found in different foods. Some of the most potent antioxidants include vitamins C and E, carotenoids, polyphenols, and flavonoids.
Is water an antioxidant?
No, water is not an antioxidant. Antioxidants are found in foods and drinks such as fruits, vegetables, coffee, tea and wine. These foods and drinks contain polyphenols, which are plant chemicals that act as antioxidants.
Can you eat too many antioxidants?
It's important to note that there are no foods with too many antioxidants. Antioxidants bind to reactive molecules like free radicals and neutralize them before they can damage cells. Essential nutrients like vitamins, minerals, phytochemicals and enzymes provide numerous benefits for the immune system, heart and cells - so you should consume foods rich in these micronutrients every day.
How can I increase my antioxidants?
There are many ways to increase your antioxidants, including incorporating foods with antioxidants into your diet, taking antioxidant supplements and regularly engaging in activities that produce oxidative stress.
What drink is high in antioxidants?
Açaí
-Açai is not a great source of antioxidants, but it has good levels of Vitamin C
-It's also packed with carotenoids like beta-carotene and zeaxanthin—both of which help control free radicals which can damage DNA or other parts of the cell.