Antioxidant foods protect against heart disease and cancer, high blood pressure and the effects of aging as well as enhancing immune functions. Antioxidants are nutrients such as vitamin E, beta-carotene, selenium, lutein, lycopene, anthocyanins, coenzyme Q10, alpha-lipoic acid and flavonoids. Hundreds of known antioxidant compounds are in food, and many more have not yet been identified. The top 10 antioxidant-rich foods are small red beans (dried), blueberries (wild), red kidney beans, pinto beans, blueberries (cultivated), cranberries, artichokes (cooked), blackberries, prunes, raspberries. However, it is more useful to look at the wider picture, understanding which 10 groups of foods are most beneficial to us in terms of antioxidants.
Beans
Small red beans, kidney beans and pinto beans are rich in antioxidants, as well as protein and fibers. Eat beans often, including them in soups and salads as well as main dishes.
Berries
Berries, including blueberries, blackberries, strawberries, raspberries, cranberries and red currants, are especially rich in antioxidant vitamins and minerals. Eat a handful of berries every day. You can include them in cereals and salads, eat berries instead of calorie-heavy desserts and use them to make smoothies for breakfast or a snack.
Other Fruits
Plums and prunes, red grapes and raisins, oranges, cherries, apricots and apples are also good choices because of their high antioxidant levels. Including berries, eat four servings of raw fruit a day.
Cruciferous Vegetables
Kale, broccoli, brussels sprouts, cabbage, collard greens, rutabaga, turnip and other cruciferous vegetables not only contain antioxidant vitamins and minerals, they contain valuable fiber and help prevent cancer.
Other Vegetables
Colorful red, orange and purple vegetables contain a variety of antioxidants, especially tomatoes, red bell peppers, beets, sweet potato, eggplant and carrots. Leafy greens, especially spinach, round out the list of antioxidant vegetables. Eat five servings of vegetables every day, in a variety of colors.
Seasonings
Even the seasoning you choose can provide antioxidants. Garlic and onions, ground cloves, cinnamon and oregano top the list in antioxidants and can be included in every meal. Although you eat them in smaller amounts than other antioxidant foods, they still provide plenty of protection.
Tea, Red Wine, Chocolate
Green and black tea infusions provide similar antioxidant benefits because they are prepared from the same plant. Starting the day with a cup of tea gives you an antioxidant boost. Try ordering iced or hot tea instead of a soda with your meals. Red wine, like red grapes, has many antioxidants, and drunk in moderation, gives you protection against heart disease because of free radical damage. Unsweetened or bittersweet chocolate, like tea and red wine, contains antioxidants and makes a healthful drink if not overly sweetened.
Whole Grains
Whole grains such as quinoa, oats and brown rice provide antioxidants, minerals, fiber and protein. Choose whole grain breads, pasta, crackers and rice. Eat whole grains at every meal.
Nuts
Almonds and walnuts are especially nutritious. Eat about 1 oz. of nuts a day, a small handful, preferably raw or dry-roasted.
Oils
Olive oil (and olives), walnut oil, wheat germ oil and other vegetable oils not only contain antioxidants themselves, but they also help you absorb oil-soluble antioxidant vitamins in other foods.
References
- "Br J Nutr"; Genoprotective effects of green tea ( Camellia sinensis) in human subjects: results of a controlled supplementation trial; Han KC, Wong WC, Benzie IF; Sept. 2010
- Mayo Clinic: 10 Great Health Foods for Eating Well
- "J Agric Food Chem"; Lipophilic and hydrophilic antioxidant capacities of common foods in the United States; Wu X et al.; June 2004
- Phenol-Explorer: An Online Comprehensive Database on Polyphenol Contents in Foods
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