I like to add fresh blueberries on my pancakes, french toast, or oatmeal for breakfast! This is a great way to start your morning and add antioxidants into your diet. Read on for my top antioxidant foods.
What are antioxidants?
I’m glad you asked! Antioxidants are compounds that are found in foods and produced in your body. They have been studied to aid in protecting your body’s cells from harm caused by free radicals. Free radicals come from anything that could cause cancer and can even be made by the body’s cells [7]. These could be harmful for the makeup of your cells and DNA, resulting in a rise in major health risks, like type 2 diabetes, heart disease, and cancer [2]. To help fight against this, you want to eat antioxidative foods. A food which is darker in color is high in antioxidants and rich in vitamins and minerals. Here are my top seven antioxidant foods that you should try if you have not already!
1. Beans (small red, black, red kidney, pinto)
If you are looking for a great satisfying and inexpensive way to boost your antioxidant levels, give beans a try. They contain an antioxidant connected to lowering risks for cancer, heart disease, high cholesterol, and aging effects [1,2]. Beans are an important source of plant proteins, fibers, minerals, and certain vitamins. They are especially rich in B vitamins and potassium. A study found that 1/2 cup of red beans are the most potent when it comes to antioxidants [3].
2. Blueberries (cultivated or wild)
Ahhhh… blueberries, my favorite fruit that you can just pop into your mouth! They are a major source of Vitamin C with other health benefits. They are also rich in other antioxidants that may help reduce the risk of heart disease and blocked arteries [2]. These antioxidants may slow the weakening in brain function that happens with age as well [2]. Blueberries show low blood sugar properties [4]. These fruits have even been studied to improve blood and oxygen delivery to the eye and to find free radicals to destroy [4]. Antioxidants in blueberries aid in bone health, while being used for preventing breast and colon cancer cell growth [4].
3. Cranberries
Blueberries aren’t the only berry high in antioxidants! Its close cousins, the cranberries, are known to be a good source of Vitamin C and fiber, and are only 45 calories per cup [4,5]. It was studied that the blood antioxidant level rises a lot, for up to 7 hours, after drinking one serving of cranberry juice [4]. Cranberries in many forms are known to prevent and treat urinary tract infections (UTIs) and stomach ulcers [4]. This is because an antioxidant in cranberries can stop the clinging of E. coli to the cells in the urinary tract [4]. These fruits have also been shown to prevent and reduce heart disease risks and protect against bad cholesterol [4].
4. Artichokes
While being a good source of potassium, artichokes could aid in controlling blood pressure [6]. Try them seasoned with spices, drizzled in olive oil, and roasted in the oven. Yum! They have some of the highest levels of antioxidants, but their antioxidant content can depend on if they are cooked, raw, or extracted [2]. Artichokes may have a link to anticancer effects, thanks to having certain antioxidants like rutin and gallic acid [6].
5. Walnuts
Out of the most popular nuts that exist, walnuts are the top of the line thanks to their health benefits. I like to add walnuts to oatmeal and fudge brownies! Like all nuts, walnuts have the good fats that our hearts need. A 2017 review mentions research that suggests eating this with the Mediterranean diet to help with weight control and lower your risk for type 2 diabetes and heart disease [8]. The antioxidant levels in walnuts may aid in inflammation and the prevention of cancer also, according to another published 2017 study [8].
6. Dark Chocolate
This is for the chocolate lovers out there! Dark chocolate is loaded with even more antioxidants than some fruits and vegetables. Its antioxidants have been linked to lowered inflammation and lowered risk factors for heart disease [2]. Many studies looked at more cocoa-rich foods improving blood pressure in healthy people and those with high blood pressure. Another study found that dark chocolate may raise good cholesterol and prevent bad cholesterol [2].
7. Kale
Kale is one of the most antioxidant rich greens in the world. It is high in vitamins A, K and C. Different varieties of kale may have different amounts of antioxidants, especially the red varieties [2]. This vegetable is also a great plant-based source of calcium [2]. Calcium is a mineral that helps with retaining bone health.
A Few Quick Tips to Remember
After looking at this list of antioxidant foods, I’m in a mood for a delicious blueberry kale smoothie! Always wash any fresh produce before eating them. Aim for eating many colors of foods, like a rainbow for more variety! Foods with darker, richer colors like orange, yellow, blue, and red tend to be higher in antioxidants. You can add them to cereals, trail mixes, salads, meals, or eat them as they are. If you choose to drink an antioxidant fruit juice, go for the 100% juices with no added sugar. Consume these foods in moderation for portion control. Check out my worksheet to help you get started with trying these antioxidant foods!
If you are thinking about using some of these foods as extracts instead of whole foods, always seek advice from a health professional before doing so. Meet your nutrient needs from whole food sources first. Expand your taste buds if you have not tried some of these foods from this list!
Would you like to learn about how you can add these antioxidant foods into your diet? Contact Carrie Weitzel, founder of Colorado Nutrition Counseling, at (720) 722-3438! You can schedule a free 15-minute Discovery Call with her to learn more.
-Sharon Sweat, University of Northern Colorado
Dietetic Intern
Sources:
- Phenolic Composition and Antioxidant and Antiproliferative Activities of the Extracts of Twelve Common Bean (Phaseolus vulgaris L.) Endemic Ecotypes of Southern Italy before and after Cooking- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220516/#:~:text=Beans%20contain%20substantial%20amount%20of,and%20antiradical%20activities%20%5B3%5D.
- 12 Healthy Foods High in Antioxidants- https://www.healthline.com/nutrition/foods-high-in-antioxidants#TOC_TITLE_HDR_2
- Antioxidant Superstars: Vegetables and Beans- https://www.webmd.com/diet/features/antioxidant-superstars-vegetables-and-beans#1
- Bioactive Compounds and Antioxidant Activity in Different Types of Berries- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
- Cranberries: Year-Round Superfood- https://www.webmd.com/food-recipes/features/cranberries-year-round-superfood#:~:text=Cranberries%20have%20vitamin%20C%20and,has%208%2C983%20total%20antioxidant%20capacity.
- Top 8 Health Benefits of Artichokes and Artichoke Extract- https://www.healthline.com/nutrition/artichoke-benefits
- Free Radicals: Definition, Causes, Antioxidants, and Cancer- https://www.verywellhealth.com/information-about-free-radicals-2249103
- 10 High-Antioxidant Foods That Prove Food Is Medicine- https://www.everydayhealth.com/diet-nutrition/high-antioxidant-foods-that-prove-food-is-medicine/