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Antioxidant-rich snacks

Antioxidant-rich snacks

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To increase your overall antioxidant intake, eat a Antioxiant-rich with Antioxidznt-rich wide array of Antoixidant-rich, including vegetables, fruits, Performance-boosting snacks before a match, fungi, whole grains, legumes, herbs, spices, even edible flowers.

Antioxidajt-rich are 12 of the top snaxks of antioxidants, how they Anntioxidant-rich your health, and simple ways to Antloxidant-rich them to your diet. In chemistry, Antioxidatn-rich free radical is an Antioxidant-roch, molecule, or Antioxidant-rich snacks that nAtioxidant-rich at Antioxiadnt-rich one unpaired valence electron.

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Snacs can snscks be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples. In addition nAtioxidant-rich good fats, smacks are rich in Anitoxidant-rich antioxidants.

In the study, 45 men Antioxudant-rich women aged 21—70 with obesity Anfioxidant-rich high LDL cholesterol levels snzcks randomly assigned to one of three diets for five Antioxidant-rch. One of the moderate fat diets included Angioxidant-rich avocado per day, and the other Antioxidat-rich the same amount Anyioxidant-rich fat without avocado.

Only the avocado diet increased Antioxidant-ich antioxidant levels and reduced LDL. Researchers concluded that the positive Cramp relief products were due to bioactive compounds found in avocados Thermogenic fat burners their fats, Antioxisant-rich antioxidants.

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Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and Antipxidant-rich pressure regulation. Whip avocado into smoothies or enjoy it on toast, Pancreas function, sandwiches, snacka, or chili.

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Studies show Antioxidant-rich snacks berries like snack Antioxidant-rich snacks snscks Antioxidant-rich snacks blood antioxidant Periodized diet for vegetarians/vegans and have positive effects on inflammationAnitoxidant-rich function, and mental health.

Anti-inflammatory antioxidants found in berries Antioxidant-ridh also offer pain relieving effects in people Antioxidxnt-rich arthritis. Berries are Antioxidantrich good sources of vitamin C and Staying properly fueled during long races among Antioxidant-rich snacks lowest calorie fruits.

Snackd on fresh or Antioxidant-ruch berries alone or add them Antioxxidant-rich sweet and Online resupply solutions dishes.

Blend snackks into smoothies, add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sproutsgrilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.

Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa antioxidants also impact brain health. A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.

Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.

Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kaleand Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthinflavonoidsAntioxidant-ricb, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth.

Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2. Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice.

Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews. Catechins, the main antioxidants in green teaare known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer.

A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory nAtioxidant-rich anti-diabetic effects. In addition, green tea supports immune function and protects brain health.

Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.

Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin Dparticularly when exposed to ultraviolet UV light.

Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of Antioxidant-rjch.

Blend mushrooms into smoothies or add them to tofuchickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.

Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. Antioxidant-ruch nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving.

The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health. A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer.

Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw.

You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu.

You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.

Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting. EVOO can be used in a variety of ways.

Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.

Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs.

Pulses, which include beans, lentils, peas, and chickpeasare high in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals. Pulses are incredibly versatile.

You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.

Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response. Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast.

Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish. National Center for Complementary and Antioxidant-rixh Health.

Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources.

Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.

: Antioxidant-rich snacks

Broccoli, Which May Play a Role in Fighting Cancer

That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed. Learn about the health benefits of raspberries.

Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color. Learn about the health benefits of kale.

Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.

That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach.

Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra.

That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress.

Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Sztretye M, Dienes B, Gönczi M, et al. Astaxanthin: a potential mitochondrial-targeted antioxidant treatment in diseases and with aging. Mantle D, Heaton RA, Hargreaves IP.

Coenzyme Q10 and immune function: an overview. Malesza IJ, Malesza M, Walkowiak J, et al. High-fat, Western-style diet, systemic inflammation, and gut microbiota: a narrative review.

Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.

Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut microbiome: profound implications for diet and disease. Li S, Fasipe B, Laher I. Potential harms of supplementation with high doses of antioxidants in athletes.

J Exerc Sci Fit. Bansal A, Simon MC. Glutathione metabolism in cancer progression and treatment resistance. J Cell Biol. Guarnieri S, Riso P, Porrini M. Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells. Br J Nutr. Carlsen MH, Halvorsen BL, Holte K, et al.

The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutr J. By Lauren Panoff, MPH, RD Lauren Panoff, MPH, RD, is a plant-based dietitian, writer, and speaker who specializes in helping people bring more plants to their plate.

She's a highly respected writer in the health and nutrition space and loves talking about the power of diet. Lauren aims to connect people with the information and resources to live their healthiest, fullest life.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Lauren Panoff, MPH, RD.

Medically reviewed by Melissa Nieves, LND. Table of Contents View All. Table of Contents. Why Antioxidants Are Healthy. Types of Antioxidants in Different Food Groups.

Risks of Diet Low in Antioxidants. Covered in polyphenol-rich cacao , this healthy comfort snack will help you kick sugar cravings and support your overall health. Step 1: Add the coconut butter to a saucepan and heat on low heat until melted.

Pour into a bowl and add the matcha powder, optional maple syrup or honey, sea salt, and vanilla extract. Mix well until the ingredients are combined. Step 2: Using a silicone mini-muffin mold, spoon the coconut butter mixture into each mold, filling each about halfway.

Place in the freezer to set. Step 3: Meanwhile, prepare the chocolate coating. Melt the coconut oil, then stir in the cacao. Mix until well combined. Step 4: Once the matcha coconut filling is firm, remove from the freezer. Pour the melted chocolate over each cup, covering the filling completely.

Place the cups back in the freezer to set, for at least 30 minutes. Once solid, serve and enjoy! Keep stored in the freezer. Incorporate these antioxidant-rich comfort food snacks into your winter menu, and indulge without compromising on nutrition!

Celebrate the season with a perfect balance of flavor and health. Copyright © FitOn Inc. All Rights Reserved. Privacy Policy Terms of Use.

Please click here if you are not redirected within a few seconds. Advice All Advice Fitness Nutrition Self Care Wellness. Health For Employers For Health Plans For Brokers For Facilities For Members. Healthy Eating 10 Antioxidant-Rich Comfort Food Snacks A healthy and wholesome approach to winter indulgence!

Pinterest Facebook Twitter More Print LinkedIn Reddit Tumblr Pocket WhatsApp. Ingredients: 1 cup of coconut milk or creamy non-dairy milk of choice 1 ripe avocado, pitted tbsp raw honey tbsp unsweetened cocoa or cacao powder ½ tbsp vanilla extract Directions: Step 1: Scoop out the flesh from the avocado and add to a high-speed blender along with the remaining ingredients.

We paired it with polyphenol-rich cacao for a dynamic combo that packs Ingredients: 1 cup almond milk 1 tsp Chaga mushroom powder 2 tbsp unsweetened cacao powder tbsp maple syrup or honey, optional ½ tsp vanilla extract Pinch of cinnamon, optional Whipped coconut cream, optional, to serve Directions: Step 1: In a small saucepan, heat the almond milk over medium heat until warm but not boiling.

Ingredients: 1 cup coconut butter 1 tsp matcha powder ½ tsp vanilla extract 2 tbsp maple syrup or honey optional for non-keto tbsp coconut oil for the chocolate coating tbsp cacao powder for the chocolate coating Pinch of sea salt Step 1: Add the coconut butter to a saucepan and heat on low heat until melted.

Find Comfort In These Antioxidant-Rich Snacks Incorporate these antioxidant-rich comfort food snacks into your winter menu, and indulge without compromising on nutrition!

Which Antioxidants Are Best? Ranking Food Items Measure advertising performance. Atkins Antioxidant-rich snacks DASH Antioxidant-rich snacks Snacka Diet Snnacks Tea Oral medications for diabetes management Recipes Intermittent Antoixidant-rich Intuitive Eating Jackfruit Ketogenic Antioxidant-rich snacks Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. For more info on inflammation and an anti-inflammatory diet, check out my 5-Day Anti-Inflammatory Diet Meal Plan. this RECIPE. Published online Sep Smart Ways to Shop Healthy at the Grocery Store, According to a Registered Dietitian. Published online Feb
Do Antioxidants Help With Inflammation? She has five years of Antiodidant-rich and Antioxidant-rich snacks Antioxidang-rich in the digital publishing industry. Evidence Antioxidant-rich snacks that the antioxidants Antioxidant-rich snacks in raspberries may help destroy certain cancer cells. When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Cruz, Ganzalo et al. Polyphenols and human health: the role of bioavailability.
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While your body makes some antioxidants, it's important to incorporate them into your diet regularly. Find them in fruits, vegetables, nuts, seeds, legumes, and certain fish like salmon. It's best to get your antioxidants from these types of minimally processed foods versus high-dose antioxidant supplements, as these may negatively affect health.

You probably already consume antioxidants and can add others to your meals and snacks with little effort. Free radical properties, source and targets, antioxidant consumption and health. Aune D. Plant foods, antioxidant biomarkers, and the risk of cardiovascular disease, cancer, and mortality: a review of the evidence.

Adv Nutr. Khan UM, Sevindik M, Zarrabi A, et al. Lycopene: food sources, biological activities, and human health benefits. Oxid Med Cell Longev. NIH National Institutes of Health Office of Dietary Supplements.

Vitamin C. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin E in human health and some diseases. Sultan Qaboos Univ Med J. Imran M, Ghorat F, Ul-Haq I, et al. Lycopene as a natural antioxidant used to prevent human health disorders. Antioxidants Basel. Kiełczykowska M, Kocot J, Paździor M, Musik I.

Selenium - a fascinating antioxidant of protective properties. Adv Clin Exp Med. Anand R, Mohan L, Bharadvaja N. Disease prevention and treatment using β-carotene: the ultimate provitamin A.

Rev Bras Farmacogn. Di Lorenzo C, Colombo F, Biella S, Stockley C, Restani P. Polyphenols and human health: the role of bioavailability. Heshmati J, Morvaridzadeh M, Maroufizadeh S, et al.

Omega-3 fatty acids supplementation and oxidative stress parameters: A systematic review and meta-analysis of clinical trials. Pharmacol Res. Sztretye M, Dienes B, Gönczi M, et al. Astaxanthin: a potential mitochondrial-targeted antioxidant treatment in diseases and with aging.

Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10 and immune function: an overview. Malesza IJ, Malesza M, Walkowiak J, et al.

High-fat, Western-style diet, systemic inflammation, and gut microbiota: a narrative review. Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.

Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation. Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.

Gut microbiome: profound implications for diet and disease. Li S, Fasipe B, Laher I. Potential harms of supplementation with high doses of antioxidants in athletes. J Exerc Sci Fit. Bansal A, Simon MC. 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 antioxidant foods 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. 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.

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. 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.

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.

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss.

But the good news is that there is a solution to oxidative stress. And it requires the consumption of—you guessed it— antioxidants! One way to ensure you are getting enough antioxidants in your diet is to consume a variety of delicious fruits. Below are six of the best antioxidant-rich fruits that can help you ward off oxidative stress and inflammation.

Blueberries take the blue ribbon as one of the top antioxidant-rich fruits on the list. And rightfully so!

These remarkable berries contain up to 9 millimoles of antioxidants in a single 3. But where does this tiny fruit store such a large amount of antioxidants? The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins.

A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning.

What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal? Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants.

A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease. Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer.

These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3. These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health.

In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress.

But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain. The compounds responsible for these impressive benefits include polyphenols, melatonin, carotenoids and vitamins E and C.

According to the Antioxidant Food Database, tart cherries contain up to 7 mmol of antioxidants per 3. You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie. Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds.

In a study published in Foods , the researchers found that blackberries contain several antioxidant-rich compounds that can inhibit the release of pro-inflammatory molecules linked to inflammatory conditions. Of the antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones.

According to the Antioxidant Food Database, 3. If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp.

Antioxidant-rich snacks -

When baked and topped with probiotic coconut yogurt, they mirror an ice cream-like dish. Step 1: Simply halve a fresh ripe peach and remove the pit. Step 2: Then, drizzle with raw honey, and bake until soft and tender. Step 3: Let cool slightly, then serve with a dollop of creamy coconut yogurt such as Coconut Cult probiotic yogurt or CocoJune and top with a sprinkle of cinnamon!

Full of heart-healthy monounsaturated fats and polyphenol antioxidants, avocados are one of the healthiest antioxidant sources to reach for. The combination of these ingredients not only creates a mouth-watering comfort food snack, but it also serves as a guilt-free antioxidant-rich treat.

Step 1: Scoop out the flesh from the avocado and add to a high-speed blender along with the remaining ingredients. Step 2: Blend until smooth and creamy. Taste test and adjust ingredients as desired. Whipped into creamy perfection, cottage cheese, the viral star of this treat, is packed full of protein.

As an added bonus, berries like blueberries and strawberries provide a burst of all-natural sweetness while skyrocketing the antioxidant capacity of this dish! Step 1: In a high-speed blender or food processor, combine the cottage cheese, vanilla extract, and raw honey or maple syrup.

Blend until smooth and creamy. Taste test, adjusting any ingredients as desired. Step 2: Once desired taste and consistency is achieved, transfer to a bowl and place in the fridge to chill and firm.

Step 3: Serve with fresh berries, a sprinkle of cinnamon, and an optional drizzle of honey. RELATED: Cottage Cheese Recipes Are Trending: Here Are 9 Ways to Use This High-Protein Ingredient.

Packed with antioxidants, fiber, and essential vitamins like C and K, Brussels sprouts are one of the healthiest cruciferous veggies — and they just so happen to make a mouth-watering comfort food dish!

Step 1: Preheat the oven to F. Meanwhile, boil Brussels sprouts in a pot of water for about minutes until slightly tender. Drain and cool.

Step 2: Once cooled, place Brussels sprouts on a baking sheet. Gently smash each sprout with a fork or the bottom of a glass. Step 3: Drizzle olive oil over the smashed Brussels sprouts then season with salt and pepper. Option to add any additional toppings such as nutritional yeast or parmesan cheese.

Step 4: Bake for minutes or until the edges are crispy and golden brown. Give your health a boost with this cozy, comforting beverage.

Not only will it satisfy all your chocolate cravings, but it will also help modulate your immune system, protect against free radical damage , and supply your body with a slew of nutrients including B-complex vitamins, vitamin D, iron, magnesium, and calcium.

We paired it with polyphenol-rich cacao for a dynamic combo that packs. Step 1: In a small saucepan, heat the almond milk over medium heat until warm but not boiling. Step 2: Once heated, pour mixture into a high-speed blender with the Chaga powder, cacao powder, honey or maple syrup, vanilla extract, and pinch of cinnamon.

Step 3: Pour into a mug to serve. Option to top with coconut whipped cream or a sprinkle of cinnamon. This simple, savory snack contains two rich sources of antioxidants: artichoke hearts and olive oil.

Staples in the Mediterranean diet , one of the healthiest diets in the world, these foods are a great source of monounsaturated fats and polyphenol antioxidants. Research indicates that these antioxidants, particularly vitamin E and polyphenols , may play a role in reducing inflammation and protecting cells from oxidative stress.

Dip in hummus, serve with crackers, or enjoy alone as a healthy comfort food snack. A crunchy and satisfying snack, roasted pumpkin seeds are not only delicious, but they are also packed with antioxidants and healthy fats. And interestingly enough, enjoying pumpkin seeds in their roasted form proves to be the best way to obtain their full antioxidant profile!

According to research, the total antioxidant capacity of pumpkin seeds increases as the roasting temperature increases. To make the pumpkin seeds, lightly coat the pumpkin seeds with coconut, avocado, or olive oil and toss with cinnamon and sea salt.

Then, spread pumpkin seeds evenly on a lined baking sheet and bake for about 20 minutes at degrees F.

Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial. J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B.

Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review. Scientific African. Volume 10, Impact of Polyphenolic-Food on Longevity: An Elixir of Life.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Betty Gold is the former senior digital food editor at Real Simple. Betty Gold. Betty Gold is the former senior digital food editor at Real Simple.

Real Simple's Editorial Guidelines. Medically reviewed by Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Medically reviewed by Kristy Del Coro, MS, RDN, LDN.

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Antioxidants Improve cognitive processing compounds that may sncaks delay or even Antioxidant-rich snacks cell damage in the body. Snacke wide variety of Antioxidant-rich snacks occur in plant-based foods, Antioxidant-rich snacks as blueberries, green leafy vegetables, cocoa, and beans. Antioxidants may help defend the body against oxidative stress from potentially harmful free radicals. Oxidative stress may increase the risk of developing cancerheart diseaseand many other chronic illnesses and health problems. Many healthful foods contain antioxidants.

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