Antioxidants are nutrients found primarily in plant-based foods that carry disease-fighting properties. A diet rich in antioxidants is associated with reduced risk for cardiovascular diseases, obesity, diabetes, certain forms of cancer and other conditions. To improve overall wellness, incorporate a variety of antioxidant-rich foods into your diet on a regular, consistent basis.
Beans
Beans are part of the legume family, a group of large plant-seeds consumed in cultures throughout the worlds. According to a CBS report published May 1, 2005, the United States Department of Agriculture (USDA) cited several varieties of beans as foods richest in antioxidants. Though most beans are exceptionally nutritious, cholesterol free, rich in fiber and low in fat, small red beans, red kidney beans, pinto beans and black beans are particularly antioxidant-rich. They contain phyto-nutrients, plant-based substances that provide antioxidant benefits, in addition to nutrients such as magnesium, potassium and thiamin. Beans also provide lean protein and can replace or supplement meat or poultry in most dishes. Enjoy a variety of beans routinely to reap most antioxidant benefits.
Berries
Berries are a nutrient-dense group of fruits that are low-glycemic (have a mild effect on one's blood sugar), rich in color and flavor and important sources of fiber. Blueberries, cranberries, blackberries, raspberries and strawberries are lush in antioxidants such as vitamin C, flavonoids--substances associated with reduced risk for various forms of cancer, and lutein--a compound that supports eye health. According to the Mayo Clinic, blueberries in particular may help reduce or prevent urinary tract infections, improve short-term memory and improve the aging process. Aim for a variety of berries within your diet to reap the broadest nutritional benefits.
Nuts
Nuts such as walnuts, pecans, peanuts and almonds provide healthy monounsaturated fat as well as a variety of vitamins and minerals. According to the American Dietetic Association, nuts provide valuable amounts of vitamin E, an antioxidant that helps protect the body from cell damage that may result in cancer, heart disease and cataracts. Almonds in particular are rich in vitamin E as well as fiber, magnesium, iron and calcium, according to the Mayo Clinic. Consume a variety of nuts or nut products, such as almond or peanut butter, to reap the benefits of vitamin E as well as other nutrients.
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