You’ve probably heard countless times that antioxidants are good for your health. But what exactly are antioxidants and why do you need them?
Antioxidants are natural compounds that can support healthy cell function. “Antioxidants help maintain overall health by fighting cell damage caused by free radicals,” says Jessica Cording, MS, RD, CDN, a registered dietitian and author of The Little Book of Game Changers: 50 Healthy Habits to Manage Stress and Anxiety.
Cording recommends eating a balanced, healthy diet that includes plenty of antioxidant-rich foods. “Add berries to a morning smoothie, use olive oil on a salad for lunch, snack on nuts, enjoy a roasted sweet potato for dinner, have cherries and a piece of dark chocolate for dessert,” she says.
Below are some of the foods with the higher antioxidant profiles.
1. Artichokes
This spiky Mediterranean staple has the higher levels of antioxidants of any vegetable. You will get your antioxidants in the form of vitamin C and silymarin (a flavonoid with potential links to skin health).
2. Berries
Berries consistently top antioxidant food lists. Which ones are the best?
3. Coffee
While the roasting process significantly reduces the amount of antioxidants present in coffee beans, it actually creates other antioxidants, such as melanoidins and polymeric compounds. One study found that espresso has greater antioxidant potential (by volume) than freshly brewed coffee – one more reason to order that latte (just remember not to add sugar!).
4. Dark chocolate
Before they are processed to make candy, cocoa beans are too bitter to be edible. This is due to their High concentration of antioxidant polyphenols. — and although some of those phenolic compounds are removed during processing, cocoa still has greater antioxidant capacity than green tea and red wine.
When choosing dark chocolate, look at the cocoa percentage listed on the label: the higher the better (aim for 80% or more if possible).
5. Green tea
Compared to other types of tea, green tea has the highest concentration of polyphenols. In particular, green tea contains high concentrations of epigallocatechin gallate (EGCG), a type of flavanol with Powerful antioxidant properties.
6. Herbs and spices
Some of your favorite seasonings can do more than just flavor your food. The following herbs and spices pack a special punch. high levels of antioxidants:
- Jaimacan pepper
- Cinnamon
- Nail
- mint
- Oregano
- Thyme
If you can get your hands on fresh versions, you can further increase your antioxidant intake, as Research suggests Dried versions may have reduced antioxidant capacity. (But using dried herbs and spices is still a healthier option than seasoning with salt or high-sodium seasoning blends, so keep your spice rack well stocked.)
7. Kale
This green leafy vegetable is packed with antioxidantswhich includes vitamin C, polyphenols and beta-carotene. Serve the salmon on a bed of blanched kale or enjoy this superfood raw in a salad.
8. Olive oil
While refined olive oil ranks low on lists of antioxidant foods, the extra virgin version has the highest level of polyphenolsMaybe that’s why it’s the oil. most commonly used in the Blue Zones, the communities around the world where people live the longest.
9. Pecans
Research suggests Pecans are among the healthiest nuts, with high concentrations of phenolic compounds, including flavonols, anthocyanidins, proanthocyanidins, and phenolic acid. They are also a great source of manganese.
10. Sweet potato
Sweet potatoes are another fountain of antioxidant polyphenols, and if you can get your hands on purple sweet potatoes, you can benefit from a High concentration of anthocyaninsa phenolic compound that contributes to that distinctive purple hue.
11. Nuts
This humble nut contains vitamin E, manganese and incredibly high levels of polyphenols —In fact, among common foods and drinks, nuts are among the best sources of polyphenols.
