October 2022 

From Healthline.com

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells. Chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer.

Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.

1.  Dark chocolate

Lucky for chocolate lovers, dark chocolate is nutritious. 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 less inflammation and reduced risk factors for heart disease.

Consuming cocoa-rich products like dark chocolate reduced systolic blood pressure (the upper value) and diastolic blood pressure (the lower value.

Another study found that dark chocolate may reduce the risk of heart disease by raising blood antioxidant levels, raising levels of “good” HDL cholesterol and preventing “bad” LDL cholesterol from becoming oxidized.

Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease.

2.  Pecans

Pecans, a type of nut native to Mexico and South America,  are a good source of healthy fats and minerals and contain a high amount of antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.

Although pecans are a great source of healthy fats, they are also high in calories. So it’s important to eat pecans in moderation to avoid consuming too many calories.

3.  Blueberries

Although they are low in calories, blueberries are packed with nutrients and antioxidants. Several studies suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables.

In addition, research has shown that the antioxidants in blueberries may delay the decline in brain function that tends to happen with age.

Additionally, the antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure.

4.  Strawberries

Strawberries are among the most popular berries on the planet. They are sweet, versatile and a rich source of vitamin C and antioxidants.

Moreover, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that have a higher anthocyanin content tend to be brighter red.

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol.

5.  Artichokes

Artichokes are a delicious and nutritious vegetable not very common in the North American diet.

But they have a long history — people in ancient times used their leaves as a remedy to treat liver conditions like jaundice. They are also a great source of dietary fiber, minerals and antioxidants.

Artichokes are especially rich in the antioxidant known as chlorogenic acid. Studies suggest that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes and heart disease.

The antioxidant content of artichokes can vary, depending on how they are prepared.

Boiling artichokes may raise their antioxidant content by eight times and steaming them may raise it by 15 times. On the other hand, frying artichokes may reduce their antioxidant content.

6.  Goji Berries

Goji berries are the dried fruits of two related plants, Lycium barbarum and Lycium chinense. They have been a part of traditional Chinese medicine for more than 2,000 years.

Goji berries are often marketed as a superfood because they are rich in vitamins, minerals and antioxidants.

In addition, goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging.

Moreover, goji berries may also be very effective at raising blood antioxidant levels.

While goji berries are nutritious, they can be expensive to eat on a regular basis.

7.  Raspberries

Raspberries are a great source of dietary fiber, vitamin C, manganese and antioxidants.

Several studies have linked the antioxidants and other components in raspberries to lower risks of cancer and heart disease.

One test-tube study found that the antioxidants and other components in raspberries killed 90% of stomach, colon and breast cancer cells in the sample..

A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.

Moreover, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease.

But most of the evidence for the health benefits of raspberries is from test-tube studies. More research in humans is needed before recommendations can be made.

8.  Kale

Kale is one of the most nutritious greens on the planet and is rich in vitamins A, K and C. It’s also rich in antioxidants. Red varieties of kale such as redbor and red Russian kale may contain nearly twice as much. That’s because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Kale is also a great plant-based source of calcium, an important mineral that helps maintain bone health and plays roles in other cellular functions.

9.  Red Cabbage

Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content --more than four times the amount of antioxidants in regular cooked cabbage.

That’s because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries.

These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers.

What’s more, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help strengthen the immune system and keep the skin firm.

The way red cabbage is prepared can affect its antioxidant levels.

Boiling and stir-frying red cabbage may boost its antioxidant profile, while steaming red cabbage may reduce its antioxidant content by almost 35%.0. Beans

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.

10. Beans

Beans are also one of the best vegetable sources of antioxidants.

Some beans such as pinto beans contain a particular antioxidant called kaempferol. This antioxidant has been linked to impressive health benefits, such as reduced chronic inflammation and suppressed cancer growth.

For example, several animal studies have found that kaempferol may suppress the growth of cancers in the breast, bladder, kidneys and lungs.

However, because most of the research supporting the benefits of kaempferol has been in animals or test tubes, more human-based studies are needed.

11. Beets

Beets have a mild taste and are a great source of fiber, potassium, iron, folate and antioxidants

They’re particularly rich in a group of antioxidants called betalains. 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.  Additionally, beets contain other compounds that may help suppress inflammation. For example, a study found that taking betalain capsules made from beet extract significantly relieved osteoarthritis pain and inflammation.

12. Spinach

Spinach is one of the most nutritionally dense vegetables. It’s loaded with vitamins, minerals and antioxidants, and is incredibly low in calories.

Spinach is also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging UV light and other harmful light wavelengths.