Top 10 High Antioxidant Foods
all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale. Spices and Herbs. Jul 30, · Here are a few antioxidant-rich recipes that you can start experimenting with to quickly bump up your intake: Antioxidants Smoothie Tropical Acai Bowl Amazing Roasted Artichokes Dark Chocolate Souffle.
The foods we eat can significantly affect our mood, emotions, and cognitive abilities. These foods can help strengthen brain functions such as memory, concentration, and more. Many of these what is google used for contain healthy components such as omega-3 fats, which can help fend off dementia. Others may be high in antioxidants, which stimulate the flow of oxygen and blood to the brain while also decreasing inflammation.
Berries pack a big nutritious punch, mostly thanks to a plant chemical compound called anthocyaninswhich are the antioxidant pigments that give red, purple, and blue plants their color. According to Marbasti, blueberries have the most health benefits. While the majority of controlled human trials have studied blueberriesother common berries how to make a couch cushion have been found to boost brain health include:.
Walnuts in particular help with memory, anxiety, and learning. Aside from walnuts, the best nuts for brain health include :.
Fish like salmon and mackerel contain docosahexaenoic acid - the type of omega-3 fatty acid best absorbed by the brain - compared to plant-based sources, like flax seeds. Omega-3 fats perform several jobsincluding the building of cell membranes in your brain that protect from deterioration. Leafy green salad bases contain high levels of nutrients like folatelutein, and vitamin E, which protect the brain against cognitive decline.
The best leafy greens for brain health are those packed with antioxidants and vitamins like luteinwhich is known for its effects on eye and brain health. Other leafy greens include:. They are rich in zincwhich aids in regulating the communication between brain cellshelping the formation of memories. Coffee does more than provide an early-morning pick-me-up.
The caffeine in coffee is linked to better concentration, improved mood, increased energy, and the prevention of cognitive decline. Long known for its health benefits, green tea has been shown to reduce anxiety and improve memory and attention.
This is partly due to caffeine, but green tea also contains a plant chemical called L-theanine, which improves calmness and reduces tension. It may also protect against strokeAlzheimer's disease, Parkinson's diseaseand Huntington's disease, which may all have negative effects on brain function. Researchers have linked turmeric to improved memory and mood in people with age-related memory loss. In a small studypeople ranging in age from were split into two groups: those who took 90 mg of curcumin twice daily for 18 months, and those who did not.
Those who took the curcumin showed improved memory and focus. When it comes to how to earn money on youtube adsense the right nutrients for your brain, it is important to avoid what Marbasti calls "Frankenfoods" - in other words, processed foods that have undergone many changes to their natural state.
These are generally thought to be inferior to unprocessed foods, and are often pre-packaged, containing many ingredients, artificial colors, flavors, or other chemical additives. Instead, stick to foods in their raw state, like fruits, vegetables, and fish. For vegetarians, Marbasti says they can get the same type of brain benefits from eating other healthy fats like olive oil and avocados. Times Internet Limited. All rights reserved. For reprint rights. Times Syndication Service.
Amazon Shopping Tech Business. Link Copied. Lindsay Kalter,Kailey How to change profile picture on meetme. Brain foods like blueberries and fatty fish can improve cognitive function and memory if eaten regularly.
The three best brain foods are blueberries, walnuts, and fatty fish. Vegetarians can get similar brain benefits from eating healthy fats like olive oil and avocados. The three big winners are blueberries, walnuts, and fatty fish. Next Story It's possible to get herpes from kissing - here's what you need to know to protect yourself and others. Popular on BI. Here's how to watch. Trending News.
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Every one of us has both free radicals and antioxidants present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high antioxidant foods that double as anti-inflammatory foods. Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.
When antioxidant levels in the body are lower than that of free radicals — due to poor nutrition, toxin exposure or other factors — oxidation wreaks havoc in the body. The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system. The Western lifestyle — with its processed foods , reliance on medications and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals.
Because many of us are exposed to such high rates of oxidative stress from a young age, we need the power of antioxidants more than ever, which means we need to consume high antioxidant foods. So what is an antioxidant good for? Do antioxidants kill bacteria? And why should you start ramping up your intake? While there are many ways to describe what antioxidants do inside the body, one antioxidant definition is any substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products or remove potentially damaging oxidizing agents in a living organism.
Antioxidants include dozens of food-based substances you may have heard of before, such as carotenoids like beta-carotene, lycopene and vitamin C.
Free radicals accumulate in the body due to oxidative stress, which can be caused by a number of different factors, including diet and lifestyle. Over time, free radicals can cause cell damage and contribute to the development of chronic disease. Antioxidants help neutralize these harmful free radicals to prevent the potential negative effects on health. Research suggests that when it comes to longevity and overall health, some of the benefits of consuming antioxidant foods, herbs, teas and supplements include:.
There are many different types of antioxidants, including several antioxidant vitamins, minerals and polyphenols. Most whole foods include a mix of the best antioxidants, making it easy to maximize the potential health benefits and fit a range of vitamins for the immune system into your diet.
Along with other compounds on the list of antioxidants, vitamin C antioxidants are highly effective at neutralizing free radicals to protect against disease. Other vitamins and minerals that have powerful antioxidant properties include vitamin A, vitamin E, manganese and selenium. Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:.
The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health.
Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily.
The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Some research has shown that antioxidants like lutein and glutathione may be beneficial when taken in supplement form — for example, in preventing vision loss, joint problems or diabetes.
Bottom line: We should never rely on supplements to counteract unhealthy lifestyles and poor nutrition. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.
What does this mean? It means glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk.
Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.
Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.
Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries.
Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition.
It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma.
Lavender oil reduces inflammation and helps the body in many ways, such as producing important antioxidant enzymes — especially glutathione, catalase and superoxide dismutase. Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress. Frankincense oil has been clinically shown to be a vital treatment for various forms of cancer, including breast, brain, colon and prostate cancers.
Frankincense has the ability to help regulate cellular epigenetic function, which positively influences genes to promote healing. Rub frankincense essential oil on your body neck area three times daily, and take three drops internally in eight ounces of water three times daily as part of a natural prevention plan.
Other substances with antioxidant activity include cysteine , alpha-tocopherol and more. As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells. Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes.
The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron. This is their weapon of sorts. Free radicals then damage DNA, cellular membranes and enzymes. Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.
These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens. In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, lutein and zeaxanthin are the only two that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging.
Based on concentrations of things like lutein and other carotenoids, examples of antioxidant foods that protect vision include spinach, kale, berries, broccoli and even egg yolks. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity.
Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age. Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin.
Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.
Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin.
Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.
At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.
Fruits and vegetables are dietary sources of natural antioxidants and it is generally accepted that antioxidants in these foods are key in explaining the inverse association between fruits and vegetables intake and the risk of developing a cardiovascular event or having elevated levels of cardiovascular risk factors.
Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidants could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.
Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment.
Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer.
Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition. In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.
Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress. Related: Top 12 Cancer-Fighting Foods. Instead, getting a variety of antioxidants foods in your diet can be as simple as eating more fruits, veggies or healing herbs. Try fitting more fruits high in antioxidants into your daily meal plan by adding them to your breakfast and snacks throughout the day. Meanwhile, apples, oranges and bananas are nutritious, portable snacks you can take on the go to squeeze in some extra antioxidants.
Be sure to also stock up your spice cabinet with plenty of herbs and spices rich in antioxidants, such as turmeric, cinnamon, oregano and basil. Then, simply use these tasty spices to add a burst of flavor to your favorite foods. In addition to antioxidant foods, you can also include some antioxidants drinks in your diet as well. Studies show that there are a high number of antioxidants in coffee thanks to the rich nutritional value of the coffee bean.
The most common coffee antioxidants include chlorogenic, ferulic, caffeic and n -coumaric acids. Green tea is a great source of antioxidants as well. Epigallocatechingallate ECGC is one of the most well-studied green tea antioxidants, which has been linked to a long list of benefits.