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13 Delicious Antioxidant Foods That Are Great for Your Health

13 Delicious Antioxidant Foods That Are Great for Your Health
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We hear a lot about antioxidants. As far as popular health-related topics go, “antioxidant foods” is up there with “gluten,” “organic,” and “non-GMO.” If you’ve ever wondered what antioxidants actually are, though, you’re not alone. Here is the basic rundown:

Antioxidants are chemical compounds often found naturally in food, which, once consumed, negate the effects of free radicals in the human body. This is an important process because wherever an excess of free radicals accumulates, it can damage your DNA — which in turn can contribute to cancer growth.

The result of free radical accumulation is called “oxidative stress,” and is associated with a number of other diseases as well, including Parkinson’s and Alzheimer’s.[1] Hence, consuming healthy levels of antioxidant foods is one way of protecting against cancer and other diseases.

“Can’t I just avoid free radicals?” you might ask. Unfortunately, you really can’t. Free radicals are everywhere, including in many foods, medicines, and the environment itself. They’re in the air we breathe and the water we drink, not to mention being a natural byproduct of biological processes in the body.

So what do you do? Since there are a lot of risk factors for disease we can’t control (such as aging and genetics), it seems logical to take advantage of those we can. One easy way is to maintain a healthy diet full of antioxidants.

You want to avoid heavily processed foods advertised as containing high levels of antioxidants, since this usually means synthetic antioxidants have been added to the food. Studies indicate that these man-made compounds are not only less protective, but may in fact be damaging to human health.[2]

Bottom line: you want the majority of your antioxidants to come from whole, natural foods, such as these:

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1. Pecans

Native to Mexico and some southern U.S. states, the famous nut behind “pecan pie” is quite healthy (even if the pie is not). Pecans contain fiber, protein, flavonoids, vitamins, and unsaturated fats. They wouldn’t top this list if they weren’t also a fantastic source of antioxidant compounds.

Control yourself, though, because pecans are also high in calories — a handful goes a long way.

2. Blueberries

Blueberries may contain the highest amount of antioxidants among all commonly consumed fruits and vegetables, making them the poster-child for antioxidative benefits.[3]

While still inconclusive, research indicates that the particular antioxidants in blueberries work to delay effects of aging on the brain (in other words, preventing or delaying cognitive decline).[4]

Add in the fact that they’re nutritious in many other ways, not to mention delicious, and you’ve got an antioxidant that’s equally at home on the breakfast, lunch, or dinner table.

3. Strawberries

Strawberries are a great source of vitamin C, manganese, folate (vitamin B9), and potassium. They’re also naturally rich in antioxidants that help with both heart health and blood sugar control.

Despite their sweetness, strawberries are full of water, making them a low-carb choice. Plus eating them can reduce cholesterol, blood pressure, and inflammation.[5]

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4. Artichokes

Humans have revered artichokes for their health benefits and medicinal properties for centuries. Contemporary research backs up our ancestors’ appreciation of this edible blossom of a thistle plant.[6]

Low in fat, packed with fiber, full of vitamins, minerals, and of course, antioxidants, an artichoke-a-day could indeed keep the doctor away.

5. Raspberries

If you think there’s a “berry” noticeable theme to this list, you’re right. In addition to blueberries and strawberries, the raspberry is well-known for its antioxidative properties. Like blueberries, raspberries are also jammed full of compounds called anthocyanins, which have powerful anti-inflammatory effects.

Raspberries are so powerful that one study of test-tube cancers showed that the antioxidants found in them managed to kill 90 percent of colon, breast, and stomach cancers.[7] Several other studies have linked the antioxidants and other components in raspberries to lower risks of cancer and heart disease.

6. Kale

Anything from the cruciferous vegetable family is a healthy choice, and kale is no exception. It’s one of the most nutritious green vegetables there is, providing vitamins A, C, and K, as well as loads of calcium and numerous antioxidant compounds.[8]

Red varieties of kale, such as redbor and Russian kale, pack an extra punch thanks to the same anthocyanins found in blueberries and raspberries. These compounds give the varieties (and berries) their color, and often indicate that they have twice the amount of antioxidants as green kale.

7. Spinach

Spinach leaves are one of the most nutritionally dense vegetables on the planet. Spinach may not give you Popeye-sized muscles, but it certainly provides you with a boatload of vitamins, minerals, and antioxidants that help with immune support, serve as brain boosters, and provide defense against cancer and other chronic illnesses.

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8. Lemons

Most of us don’t consume raw lemons on a regular basis, but if you were to glance at the famous yellow citrus’s nutritional profile, you might start to think we should.

Lemons are high in vitamin C, folate (B9), potassium, flavonoids and antioxidants. This makes them not only great for relieving oxidative stress, but also for supporting heart, immune, and reproductive health.[9]

9. Bananas

Reading through this list, you may have gathered that fruits and vegetables tend to be excellent sources of dietary antioxidants. Luckily for us on-the-go eaters, bananas are no exception. Catechins and dopamine are two components in bananas that provide a great deal of antioxidative benefits, including lowered risks of heart disease and lowered cognitive degeneration.[10]

10. Cinnamon

Cinnamon is a great source of nutrition for the simple reason that it’s likely already sitting on a shelf in your pantry. In addition to its large store of antioxidants, cinnamon is known to lower your cholesterol and blood pressure, making it an all around super-spice.

11. Oregano

Refusing to let cinnamon dominate the anti-oxidative spice category, oregano (and oregano oil) has been found to contain a high number of antioxidant compounds. It’s also got plenty of vitamin K, as well as anti-inflammatory and anti-bacterial properties.

The great thing about oregano (aside from its health benefits) is that it’s readily available and makes a delicious addition to dishes of all kinds, from pizzas and salads to chili, soup, or stew.

12. Russet Potatoes

“A potato?” you ask. Yes, Russet potatoes rank among the highest antioxidant providers in the vegetable category.[11]. They’re starchy, which may downgrade them as a choice for anyone worried about blood sugar levels.

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All in all, these root veggies are a great source of not only antioxidants, but also iron, potassium, and vitamins C and B6.

13. Dark Chocolate

This is a classic example of saving the best for last. Depending on what kind of chocolate you’re talking about (and who’s measuring), dark chocolate contains more antioxidants than both blueberries and raspberries. As a rule of thumb, the higher the cocoa content, the more antioxidants are in the chocolate.

Fiber, iron, potassium, manganese, and copper are just a few more of the many healthy nutrients that dark chocolate provides.[12]

Bottom Line

Despite the deliciousness of the foods on this list, the unfortunate truth is that no amount of antioxidants in your diet can alter your genetic predisposition for disease, stop you from aging,[13] or undo the effects of a poor overall diet and lifestyle.

What will do the trick is a balanced diet full of whole foods (raw or cooked) like vegetables, fruits, proteins, and healthy fats, along with a good exercise regimen and healthy amount of sleep.

Add in extra antioxidants on top of that, and you’re well on your way to being a specimen of perfect health.

Featured photo credit: Cecilia Par via unsplash.com

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Reference

More by this author

Dr. David Minkoff

Health Expert | CEO BodyHealth | Co-Owner and Medical Director at Lifeworks Wellness Center | Author

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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