Antioxidants are compounds that can prevent or delay the damage to cells caused by free radicals. Free radicals are highly reactive molecules that can harm cells and lead to the development of chronic diseases like cancer, diabetes, Parkinson's disease, Alzheimer's disease, and more. To combat the damage caused by free radicals, antioxidants neutralize them, thus protecting the cells and preventing disease.
To boost your overall antioxidant intake, it is recommended to consume a diet that includes a variety of plants, such as vegetables, fruits, nuts, fungi, whole grains, legumes, herbs, spices, and even edible flowers.
Here are 12 of the top food sources of antioxidants, along with their health benefits and simple ways to incorporate them into your daily diet.
The Health Benefits of Apples
Studies have shown that consuming apples and apple products can provide protection against various health conditions such as cancer, heart disease, asthma, and Alzheimer's disease. Apples are also associated with better outcomes related to diabetes, weight management, bone health, lung health, and gut health. This is likely due to the presence of polyphenols, which are antioxidant compounds found in apples. In fact, a research review in 2022 concluded that eating an apple a day could help prevent chronic diseases.
You can enjoy apples on their own or pair them with nuts, nut butter, or hummus. They can also be added to oatmeal or overnight oats, smoothies, garden salads, slaws, and stir-fries. Additionally, apples can be used in desserts, such as dark chocolate-covered apple slices and cinnamon-baked apples.
The Health Benefits of Avocados
Avocados are not only rich in good fats but also contain polyphenol antioxidants. A study conducted in 2020 investigated the effects of avocados on blood antioxidant levels and "bad" LDL cholesterol. The study involved 45 men and women aged between 21 to 70, who had obesity and high LDL cholesterol levels. The participants were randomly assigned to one of three diets for five weeks. The first was a low-fat diet with 24% of the total daily calories coming from fat. The other two diets were moderate in fat, with 34% of calories from fat. One of the moderate fat diets included one avocado per day, while the other provided the same amount of fat without avocado.
The results showed that only the diet that included avocado increased blood antioxidant levels and reduced LDL cholesterol. The researchers concluded that the positive outcomes were due to the bioactive compounds found in avocados, including antioxidants, which go beyond their good fats.
Aside from being a rich source of antioxidants, one avocado provides 9.25 grams of fiber, which is 33% of the daily value (DV), and 690 milligrams of potassium, equivalent to 15% of the DV. Potassium is an essential mineral and electrolyte that helps support nerve function, muscle contraction, and regulation of blood pressure.
You can incorporate avocado into your diet in various ways, such as by adding it to smoothies or using it as a topping on toast, salads, sandwiches, soups, or chili. Additionally, avocado can be used as a healthy alternative to mayonnaise, as a creamy salad dressing base, a substitute for butter in baking, or even in desserts, such as chocolate avocado pudding or dairy-free ice cream.
The Health Benefits of Berries
Berries are packed with antioxidants that help protect against heart disease, cancer, Alzheimer's disease, and other health disorders. Scientific studies show that strawberries and blueberries can increase blood antioxidant levels, reduce inflammation, and improve brain function and mental health. Additionally, the anti-inflammatory antioxidants found in berries may offer pain relief to people with arthritis.
Berries are also a great source of vitamin C and are considered low-calorie fruits. A cup of frozen mixed berries contains only 63 calories and provides 70% of the daily value (DV) of vitamin C, with 63 milligrams.
You can enjoy fresh or frozen berries on their own or add them to both sweet and savory dishes. Blend berries into smoothies, sprinkle them on oatmeal, nut butter toast, or pancakes. Berries can also be added to garden salads, cooked vegetables like Brussels sprouts, grilled salmon, or wild rice, and can be served with healthy desserts like chia pudding.
The Health Benefits of Cocoa
Cocoa is a rich source of polyphenol antioxidants, particularly flavanols. These antioxidants not only possess anti-inflammatory properties but also exert a positive influence on gut microbiota. By promoting the growth of beneficial gut bacteria like Lactobacillus and Bifidobacterium and reducing the number of harmful ones like Clostridium perfringens, cocoa polyphenols can enhance the body's immune response.11
Moreover, the antioxidants in cocoa flavanols have been found to have a beneficial impact on brain health. A 2020 research review indicated that cocoa flavanols improved brain function, including learning and memory, in young adults.12
A quarter cup serving of cocoa powder is a good source of magnesium, providing 108 milligrams (25% of the DV). Magnesium is an essential mineral that supports over 300 biochemical reactions in the body, including nerve, muscle, immune, and heart function.
You can incorporate cocoa powder into your diet by adding it to smoothies, oatmeal, pancakes, and energy balls. It can also be used in savory dishes like mole and chili, as well as in healthy treats such as lightly sweetened chocolate hummus, oat milk-based hot cocoa, and date-based fudge.
The Health Benefits of Cruciferous Vegetables
Cruciferous vegetables, such as cabbage, broccoli, cauliflower, kale, and Brussels sprouts, are a great source of antioxidants, including various carotenoids (beta-carotene, lutein, and zeaxanthin), flavonoids, anthocyanins, and terpenes. These vegetables are strongly associated with protecting against cancer and slowing cancer growth.15
Glucosinolates, another type of antioxidant found in cruciferous vegetables, have also been shown to fight cancer and may have beneficial effects on neurological and psychiatric conditions such as depression, schizophrenia, autism, Alzheimer’s disease, and multiple sclerosis.16
In addition to their antioxidants, cruciferous vegetables are nutrient-dense and low in calories. One cup of raw broccoli, for example, contains only 30 calories but provides 2.37 grams of fiber (8% of the DV) and 81.2 milligrams of vitamin C (90% of the DV), as well as small amounts of iron, calcium, potassium, and zinc.17
There are many ways to enjoy cruciferous vegetables. Try blending kale into smoothies or using it as a salad base. Make slaw with shredded cabbage, broccoli, or shaved Brussels sprouts. Enjoy cauliflower rice as a side dish. Sauté, grill, or roast broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir-fries, soups, and stews for added flavor and nutrition.
The Health Benefits of Green Tea
Green tea contains catechins, which are powerful antioxidants that are known to help prevent several types of cancer, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. They also have anti-viral, anti-bacterial, anti-aging, and blood pressure-lowering effects. Studies have shown that green tea also contains polyphenol and flavonoid antioxidants, which have anti-inflammatory and anti-diabetic effects. Additionally, green tea supports immune function and protects brain health, as concluded in a 2022 research review.
Green tea is a source of various minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium, but the amount can vary depending on the tea's origin.20
Green tea can be enjoyed hot or iced, and it can also be used to add flavor and nutrients to dishes like steamed vegetables or whole grain rice. It can also be used as a liquid base in smoothies, overnight oats, soups, and sauces.
The Health Benefits of Mushrooms
Mushrooms are a great source of antioxidants that can reduce the risk of chronic diseases and slow down aging. They're also known to be one of the top anti-inflammatory foods. In addition, mushrooms are low in calories with just 21 calories per cup of whole white mushrooms and 18.5 calories per whole portabella mushroom.
Another notable benefit of mushrooms is that they're the only non-animal source of vitamin D, especially when exposed to ultraviolet (UV) light. Adequate vitamin D is essential for healthy bones and muscles and may also protect against various diseases, including cancers, lung diseases, heart and brain diseases, and all types of diabetes.
Mushrooms can be added to a variety of dishes, such as smoothies, salads, soups, stir-fries, curries, tacos, and pasta dishes. They can also be blended into baked goods like brownies, cupcakes, and rice pudding.
The Health Benefits of polyphenol
Nuts are rich in polyphenol antioxidants, which help reduce inflammation and support bone and brain health. Walnuts, pistachios, and pecans are particularly high in polyphenols per serving. Additionally, a 2019 research review found that the consumption of antioxidant-rich plant foods, including nuts, can lower the risk of all causes of death, including heart disease and cancer. Nuts also provide plant-based protein, healthy fats, fiber, vitamins, and minerals.
Nuts and nut butters can be a versatile ingredient in various dishes. They can be added to smoothies, oatmeal, energy balls, salads, cooked veggies, stir fries, and slaw as an ingredient or garnish. Nut butter can be seasoned with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. Raw veggies or fresh fruit can be dipped in nut butter, or it can be layered with melted dark chocolate for a nutritious treat.
Extra virgin olive oil (EVOO) is the most polyphenol-rich type of olive oil. These antioxidants are known to reduce inflammation, slow the progression of cancer, heart disease, and brain diseases, as well as lower the overall risk of death. EVOO's polyphenols have also been shown to combat aging, type 2 diabetes, and metabolic syndrome. Metabolic syndrome is a condition characterized by having three or more of the following: high blood pressure, high blood sugar, a large waistline, high triglycerides, or low levels of "good" HDL cholesterol.
EVOO contains healthy fats that aid the body in absorbing fat-soluble vitamins A, D, E, and K, which are important for vision, bone health, immune function, and blood clotting. To preserve its polyphenol content, it is recommended to use EVOO for no-heat or low-heat cooking at 120 degrees Fahrenheit or less. Therefore, EVOO can be enjoyed in various ways such as in salad dressings, slaws, and cool vegetable dishes.
The Health Benefits of Potatoes
Potatoes are a rich source of antioxidants, containing carotenoids, flavonols, anthocyanins, and vitamins C and E, all of which have been linked to reduced risk of cancer, diabetes, depression, heart disease, age-related vision loss, obesity, Alzheimer’s, Parkinson’s, and other conditions. Along with their antioxidant content, a large baked potato provides 6 grams of fiber (21% of the DV) and 1,560 milligrams of potassium (33% of the DV).
To enjoy the health benefits of potatoes, try topping a baked potato with 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.
The Health Benefits of Pulses
Pulses, such as beans, lentils, peas, and chickpeas, are a rich source of antioxidants, including polyphenols and flavonoids, which possess anti-inflammatory, anti-tumor, and anti-allergic properties. These nutrient-dense foods are also packed with protein, fiber, and minerals. One cup of cooked lentils offers 18 grams of protein, 15 grams of fiber (53% of the DV), 6.59 milligrams of iron (36% of the DV), 2.52 milligrams of zinc (22% of the DV), 71.3 milligrams of magnesium (17% of the DV), and 731 milligrams of potassium (15% of the DV).
Pulses are incredibly versatile and can be used in various ways. Chickpeas can be added to breakfast scrambles or made into hummus, while oven-roasted and seasoned chickpeas make for a tasty snack. Beans or lentils can be added to soups, salads, tacos, veggie chili, or even desserts like black bean brownies, chickpea "cookie dough," or baked goods made with pulse flours.
The Health Benefits of Tomatoes
Tomatoes are packed with the antioxidant lycopene, which is responsible for their vibrant red color. This antioxidant has been linked to a range of health benefits, including reducing inflammation, protecting heart health, preventing artery hardening, and lowering blood pressure. Research also suggests that lycopene-rich tomatoes can promote brain health, reduce the risk of cancer and bowel diseases, and enhance skin health, exercise recovery, and immune function.
One cup of tomato sauce also contains 728 milligrams of potassium (15% of the DV) and 17.2 milligrams of vitamin C (19% of the DV), making it a nutrient-dense addition to meals.
To boost your lycopene intake, try cooking your tomatoes. Cooked tomatoes contain higher levels of lycopene than raw ones. You can add tomatoes to breakfast omelets or scrambles, toss them into pasta dishes with tomato sauce, or roast them as a delicious side dish.
0 Comments