You’ve most likely heard numerous instances that antioxidants are good for you. However what exactly are antioxidants — and why do you want them?
Antioxidants are pure compounds that may assist wholesome cell operate. “Antioxidants assist assist general well being by combating free radical cell injury,” says Jessica Cording, MS, RD, CDN, dietitian and writer of The Little Book Of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.
Cording recommends consuming a balanced, nutritious diet that features loads of antioxidant-rich meals. “Add berries to a morning smoothie, use olive oil in a salad at lunch, snack on walnuts, get pleasure from roasted candy potato at dinner, have cherries and a chunk of darkish chocolate for dessert,” she says.
Listed below are a few of the meals with the highest antioxidant profiles.
1. Artichokes
This spiky Mediterranean staple has the highest levels of antioxidants of any vegetable. You’ll get your antioxidants within the type of vitamin C and silymarin (a flavonoid with potential hyperlinks to pores and skin well being).
2. Berries
Berries frequently rank excessive on antioxidant meals lists. So which berries are greatest?
3. Espresso
Whereas the roasting course of considerably decreases the quantity of antioxidants present in espresso beans, it really creates different antioxidants together with melanoidins and polymeric compounds. One examine discovered that espresso has higher antioxidant potential (by quantity) than brewed espresso — another reason to order that latte (simply keep in mind to hold the sugar!).
4. Darkish Chocolate
Earlier than they’re processed to make candy treats, cocoa beans are too bitter to be edible. That’s due to their high concentration of antioxidant polyphenols — and whereas a few of these phenolic compounds go to the wayside throughout processing, cocoa nonetheless has higher antioxidant capacity than inexperienced tea and crimson wine.
When selecting darkish chocolate, take a look at the proportion of cocoa listed on the label — the upper the proportion, the higher. (Goal for 80% or greater if doable.)
5. Inexperienced Tea
In comparison with different types of tea, inexperienced tea has the very best focus of polyphenols. Specifically, inexperienced tea incorporates excessive concentrations of epigalocatechin gallate (EGCG), a type of flavanol with powerful antioxidant properties.
6. Herbs and Spices
A few of your favourite seasonings can do extra than simply taste your meals. The next herbs and spices have notably high levels of antioxidants:
- Allspice
- Cinnamon
- Clove
- Mint
- Oregano
- Thyme
If you will get your palms on contemporary variations, chances are you’ll increase your antioxidant consumption much more, since research suggests dried variations could have decreased antioxidant capability. (However utilizing dried herbs and spices remains to be a more healthy choice than seasoning with salt or high-sodium seasoning blends, so maintain your spice rack well-stocked.)
7. Kale
This leafy inexperienced is filled with antioxidants, together with vitamin C, polyphenols, and beta carotene. Serve salmon over a mattress of blanched kale, or get pleasure from this superfood uncooked in a salad.
8. Olive Oil
Whereas refined olive oil ranks low on antioxidant meals lists, the extra-virgin model has the highest level of polyphenols. Which may be why it’s the oil most commonly used within the Blue Zones, the communities around the globe the place folks stay the longest.
9. Pecans
Research suggests pecans are among the many healthiest of all nuts, with excessive concentrations of phenolic compounds together with flavanols, anthocyanidins, proanthocyanidins, and phenolic acid. They’re additionally a terrific supply of manganese.
10. Candy Potato
Candy potatoes are one other source of antioxidant polyphenols — and if you will get your palms on purple candy potatoes, you possibly can profit from a high concentration of anthocyanins, a phenolic compound that contributes to that distinct purple hue.
11. Walnuts
This humble nut incorporates vitamin E, manganese, and crazy-high ranges of polyphenols — the truth is, amongst frequent meals and drinks, walnuts stand as one of many best sources of polyphenols.
