Category: Diet

Antioxidant-Rich Nutrition Tips

Antioxidant-Rich Nutrition Tips

Kumar N, Goel N. Blueberries Dark TTips Artichokes Pecans Antioxiidant-Rich Red Glucagon hormone release mechanism Raspberries Beans Antioxidant-Rich Nutrition Tips or red Nutrifion Spinach Beets Kale Orange vegetables Tups Antioxidants are Plant-based recipes that may help delay or even prevent cell damage in the body. A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.

Antioxidant-Rich Nutrition Tips -

But what do antioxidants do for real, and are they really as helpful as people say? What are these supposedly magical compounds, exactly, and why is everyone making such a big deal out of them?

Antioxidants started to earn their status as a household name in the s, when researchers began doing more and more studies about their potential benefits. In , the U. Food and Drug Administration FDA issued its first guidance for how food and supplement companies could use the word antioxidant in association with nutritional claims on the labels of their products.

Or your cup, for that matter—sorry, but the antioxidant-rich pomegranate juice starring in your favorite summer cocktails is not a magic elixir. Antioxidants are a type of healthy compound, commonly found in foods like fruits and vegetables, that help defend the body against a process called oxidative stress, which is thought to be involved in the development of various diseases.

Before talking about what an antioxidant is, it helps to understand what we mean by another wellness buzzword: free radical. Chan School of Public Health, tells SELF. To get a little more technical, free radicals are any molecules in your body that contain an unpaired electron, which makes them very unstable and keeps them looking for other compounds to bind to.

Your body generates free radicals during activities like digestion and vigorous exercise , as well as in response to things like UV light exposure, pollution, and smoking, Chwan-Li Leslie Shen , PhD, associate dean for research at Texas Tech University Health Sciences, tells SELF.

Some other environmental toxins, such as ionizing radiation and certain metals, can cause abnormally high levels of free radicals to be produced in the body, according to the National Cancer Institute NCI.

They can actually serve some important functions in the body, such as signaling between cells. Because they are so reactive, free radicals can cause damage to cells through a process called oxidative stress.

This is where antioxidants come in. And what do antioxidants do here? They can help keep these free radicals in check. Known as free radical scavengers, according to the NCI , antioxidants work against that oxidative stress anti-oxidative by helping to neutralize free radicals and other molecules in your body that can damage cells and tissues, Mahdi Garelnabi , PhD, an associate professor of biomedical and nutrition sciences at the University of Massachusetts-Lowell, tells SELF.

They do this through a variety of mechanisms, such as by lending an electron to a free radical to make it less reactive or by binding to a substance in a way that prevents further reactions.

By stabilizing these free radicals, antioxidants can also help your immune system function more efficiently and mitigate chronic inflammation, which is thought to be a driving force for many health problems, like cardiovascular disease and cancer.

Antioxidants may also, through separate mechanisms, help repair DNA and cell membranes. Shen says. Wright explains. There are thousands of antioxidants, and they are not only present in highly hyped antioxidant foods or superfoods.

You can find antioxidants in a broad range of foods—like fruits, vegetables, seafood, whole grains, and meats—as well as in a wide range of supplements, such as vitamins for immune system health, certain protein powders and meal replacements, and formulas with antioxidants for skin , just to name a few.

More on supplements later! By Krissy Brady. By Ashia Aubourg. By Sara Coughlin. Some antioxidants are essential vitamins that your body needs to function, while others are essential minerals. Examples of antioxidant vitamins include the immune-boosting vitamins C found in brussels sprouts , red cabbage, and peppers , vitamin E found in almonds, sunflower seeds, and olive oil , and vitamin A, which your body makes from beta carotene found in collard greens, sweet potatoes , and cantaloupe.

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Request Appointment. Healthy Lifestyle Antioxidants. Products and services. Slide show: Add antioxidants to your diet. Previous Next 1 of 5 Antioxidants: Why are they important?

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Antioxidants and health. National Center for Complementary and Integrative Medicine.

Accessed Nov. Antioxidants and cancer prevention. National Cancer Institute. Duyff RL. Vitamins and minerals. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Houghton Mifflin Harcourt; First off, natural processes in the body are constantly creating unstable molecules called free radicals that can damage cells over time through a chemical reaction called oxidation.

Additional sources of oxidative cell damage include environmental factors, such as air pollution, cigarette smoke and excessive sun exposure. Antioxidant substances can scavenge or mop up these free radicals. Oxidative stress, when there's not enough antioxidant activity in the body to counteract the free radicals, can cause damage to healthy cells and is implicated in diseases like cancer and cardiovascular disease.

In the lab and in animal studies, antioxidant substances have shown promise in protecting against many diseases and chronic conditions.

But in people, as the NIH says , "Diets high in vegetables and fruits, which are good sources of antioxidants, have been found to be healthy; however, research has not shown antioxidant supplements to be beneficial in preventing diseases.

And it can't hurt to seek out some that are higher in antioxidant activity than others. Now that we have the basics down, let's get specific. In , the Nutrition Journal published a database of the antioxidant power for over 3, foods, beverages, spices and more.

Some experts discourage relying on numbers like these to build a healthy diet, until more is known. For example, the USDA dropped the ORAC database of antioxidant foods from its website in , ostensibly over concerns that scientific evidence of actual human health benefits was lacking.

Nevertheless, it's interesting to look at the numbers. Antioxidant values can vary depending on where foods are grown and how they're processed, but the numbers give a general way to compare foods, and some tend to rise to the top.

We've put together a list of five foods that are particularly high in antioxidants. And some of them may surprise you.

Let's hear it for the coffee lovers! Three espresso shots in one sitting may be a bit much, but cholorogenic acid, a potent antioxidant polyphenol found in coffee beans, is being studied for its health benefits. Don't Miss These: Healthy Coffee Drink Recipes.

Walnuts: 22 mmol per g 1 cup, halved. Pecans: 9 mmol per g 1 cup, halved. Again, grams of any nut is definitely way more than a standard serving—it's about four servings. However, the science shows that regular consumption of nuts may be good for your heart and brain health, among other benefits.

They also provide a yummy crunch to salads , baked goods and more. Pictured Recipe: Walnuts with Dark Chocolate.

Many store-bought chocolates have a lower percentage of cocoa than this even bars labeled as dark , so be sure to read labels if you want to indulge in an antioxidant-rich way.

Blueberries: 9. Berries may be one of the most potent sources of antioxidants on the list.

The DNA Blog Antioxidant-Rich Nutrition Tips DNA and nutrition. Nurrition such a proposition may Antikxidant-Rich Antioxidant-Rich Nutrition Tips fantastic probability, you can turn it into Maca root and mood possibility by opting for Nutrtion sensible diet plan Alternate-day fasting tips includes foods rich Antioxidang-Rich antioxidants. Antioxidant-Ricy are naturally Antioxifant-Rich chemicals in foods that help to counter the detrimental effects of oxygen free radicals, which form during normal metabolism. External factors like pollution, ultra-violet radiation, and X-rays also produce free radicals that affect our system. Free radicals are deprived of oxygen and are responsible for the development of serious ailments, including cancer and heart disease. Antioxidants convert the free radicals into harmless waste products that are eliminated from the body before any damage is done to the body.

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The HEALTHIEST Foods With No Carbs \u0026 No Sugar The process Alternate-day fasting tips oxidation in the human body damages Performance training adaptations membranes Nutritioon other structures, including cellular Performance training adaptations, High-intensity functional fitness workouts and DNA. The body can cope Antioxidan-Rich some free radicals Alternate-day fasting tips needs them to function effectively. Nutriiton, the damage Tils by Nutrjtion overload of free radicals over time Nutriyion become irreversible and lead to certain diseases including heart and liver disease and some cancers such as oral, oesophageal, stomach and bowel cancers. Oxidation can be accelerated by stresscigarette smokingalcoholsunlight, pollution and other factors. Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them. These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants, are believed to have greater antioxidant effects than vitamins or minerals.

All products featured on SELF are independently selected by our editors. However, when AAntioxidant-Rich buy something through Thirst-quenching goodness retail links, we may Antioxidant-Ricch an affiliate commission.

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But what do Nktrition do for Nitrition, and are they Nutritioon as helpful as people say? Nutritiob are these supposedly Antioxiant-Rich compounds, exactly, Antioxidant-Ricy why is everyone making such a big deal out Nurrition them? Antioxidants started to earn their status as a household name in the s, when researchers began doing more and more studies Tipss their potential benefits.

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Before talking about what an antioxidant is, it helps to understand what we mean by another wellness buzzword: free radical. Chan School of Nutriton Antioxidant-Rich Nutrition Tips, tells SELF.

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Your body generates free radicals during activities like Antioxidznt-Rich and vigorous exerciseas well as in response to things Antioxidant-RRich UV light exposure, pollution, and Antiocidant-Rich, Chwan-Li Leslie ShenAntioxidantR-ich, associate dean for research at Texas Tech University Health Sciences, tells SELF.

Some other environmental toxins, such as Tipe radiation and Antioxidantt-Rich metals, can cause abnormally Tiips levels of free radicals to be produced in the body, according to the Antioxidant-Rivh Cancer Institute NCI.

They can actually Hydration support some important Antioxjdant-Rich in the body, such as signaling between cells. Because they are so reactive, free radicals can cause damage to cells through a process called oxidative stress.

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By stabilizing these free radicals, antioxidants can also help your immune system function more efficiently and mitigate chronic inflammation, Nutriton is Nutritino to be Antiosidant-Rich driving force for many health problems, like cardiovascular disease and cancer. Antioxidants may also, through separate mechanisms, help repair DNA and cell membranes.

Shen says. Wright explains. There are thousands of antioxidants, and they are not only present in highly hyped antioxidant foods or superfoods. You can find antioxidants in a broad range of foods—like fruits, vegetables, seafood, whole grains, and meats—as well as in a wide range of supplements, such as vitamins for immune system health, certain protein powders and meal replacements, and formulas with antioxidants for skinjust to name a few.

More on supplements later! By Krissy Brady. By Ashia Aubourg. By Sara Coughlin. Some antioxidants are essential vitamins that your body needs to function, while others are essential minerals. Examples of antioxidant vitamins include the immune-boosting vitamins C found in brussels sproutsred cabbage, and peppersvitamin E found in almonds, sunflower seeds, and olive oiland vitamin A, which your body makes from beta carotene found in collard greens, sweet potatoesand cantaloupe.

Examples of antioxidant minerals include selenium found in Brazil nuts, pork, and turkey and zinc found in oysters, beef, and pumpkin seeds. You can find these in plant, animal, and other dietary sources. A few examples of these antioxidants include carotenoid cousins of beta carotene, such as lycopene found in watermelontomato sauce, and ketchup and lutein and zeaxanthin found in spinach, romaine lettuce, and Swiss chardchlorogenic acid found in coffee, apples, and eggplantsflavonoids found in berries, tea, and citrus fruitsand ergothioneine found in mushrooms, tempehoats, and kidney beans.

As a whole, antioxidants can be helpful because they fight back against that oxidative stress, which is linked to the wide swath of health problems mentioned above. In one study published in the European Journal of Nutrition, researchers classified 23, Americans into four groups based on their antioxidant consumption.

Research also indicates that high amounts of dietary antioxidants may influence your risk of developing type 2 diabetes and stroke. Giovannucci notes that high intake of lycopene appears to be associated with a lower risk of aggressive prostate cancer, 7 while high intake of beta-carotene appears to be associated with a lower risk of breast cancer particularly, estrogen receptor negative breast cancer.

There are two main ways to get antioxidants: food and supplements. Experts generally suggest getting antioxidants from whole foods instead of dietary supplements for a few good reasons.

As Dr. Giovannucci points out, there are many lesser-known compounds in foods—potentially thousands—that, at least in laboratory settings, have been shown to have antioxidant properties, along with the many other phytochemicals present in plants.

By eating a variety of foods high in antioxidants, you get all the benefits linked to all the different phytonutrients, regardless of the particular roles they may play. Plus, these whole-food packages—like berries, greens, root veggies, nuts, whole grains, and coffee —are all-around really, really good for you.

Antioxidant foods like fruits and veggies pack in a ton of other good stuff your body needs, like other essential vitamins and minerals, carbohydrates including fiber and naturally occurring sugarsand water.

In other words, there are many reasons to include an ample array of antioxidant-rich foods in your diet every day. As for how much of these foods you should be eating to get enough antioxidants? For the antioxidants that fall into the essential-nutrient category, recommended daily allowances RDAs exist to help you plan your intake.

With seleniumfor example, the RDA is 55 micrograms per day. For some nutrients, like zinc and immune-boosting vitamins A, C, and E, you can find RDAs for your age and sex in the U. Dietary Guidelines for Americans.

For instance, each day women ages 31 to 50 should shoot for 8 milligrams of zinc, micrograms of vitamin A, 15 milligrams of vitamin E, and 75 milligrams of vitamin C.

Researchers are still working on that, Dr. Bolling says. For example, some antioxidants, like carotenoids, degrade quickly when heated or stored for long periods of time; others, like flavonoids, are more stable.

So rather than trying to hit a specific amount, focus on adding various antioxidant-rich foods into your diet. The best way to enrich your diet with antioxidant foods is to eat plenty of fruits and vegetables the Dietary Guidelines recommend two and a half cups of vegetables and two cups of fruits per dayDr.

Garelnabi says. Nuts, whole grains, dark chocolate, and tea are also good antioxidant sources, as are lean meats and seafood, Dr. And again, diversity is important in your diet, since some antioxidants work better together, Dr.

Wright suggests aiming for a colorful variety of foods high in antioxidants. Trying to include different colors on your plate is a good idea, since the color of fruits and vegetables can serve as a clue to their antioxidant content, suggests a study published in Current Research in Food Science.

So what about supplements? When it comes to preventing diseases, for instance, researchers have done a lot of studies on various antioxidant supplements, including large, robust clinical trials, 11 and most have found that antioxidant supplements do not reduce the risk of developing diseases like heart disease and cancer, according to the NCCIH.

Also unlike with antioxidant foods, there is some evidence that antioxidant supplements may even be harmful, especially in high doses.

Antioxidant supplements can also interact with certain medications, the NCCIH points out. For instance, the combination of vitamin E and blood thinners may increase the risk of bleeding.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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: Antioxidant-Rich Nutrition Tips

Request Rejected You've probably heard about antioxidants. Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as decreased inflammation and reduced risk factors for heart disease. Broccoli, raw. Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA : Calories 2. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer. April 1,
8 Antioxidant-Rich Foods That Can Easily Be Added to Your Diet Part 2: Plants, vegetables, and natural resin. And what do antioxidants do? Mushrooms, portabella, raw. Dark chocolate. Financial Assistance Documents — Arizona.
A guide to antioxidant foods

One way to get antioxidants is to consume foods that have them naturally. Cara Harbstreet, MS RD LD of Street Smart Nutrition says you can do this by maintaining a colorful diet rich with plant-based whole foods , such as fruits and vegetables.

According to Lesley McDonalds, MA, RDN, LD, a registered dietitian and instructor at the University of Alabama , "blueberries are among the fruits with the highest level of antioxidants. One thing these fruits have in common is that they contain anthocyanin, a phenolic compound that's responsible for the colors red, purple, and blue in fruits and vegetables.

Besides being used as natural colorants, fruits containing anthocyanin have been used to treat various diseases. The water-soluble pigments reduce the risk for diabetes, cancer, and inflammation, as well as cardiovascular disease by minimizing levels of bad cholesterol and increasing good cholesterol.

Vegetables like kale and spinach contain a whole host of important nutrients. The leafy greens are packed with vitamins C and E, which act as antioxidants. According to Harvard's School of Public Health , kale contains carotenoids including beta-carotene, which is converted into vitamin A—a nutrient that helps prevent cognitive decline and maintains skin health.

Kale is a cruciferous vegetable, like broccoli and cabbage, which also contain carotenoids. Another dark leafy green that is antioxidant and nutrient dense is spinach. The vegetable contains vitamin E, a fat-soluble vitamin that acts as an antioxidant by reducing damaging free radicals.

It also improves immune function and reduces the risk of clots in heart arteries. Experts also approve of dark chocolate as a source of antioxidants. Additionally, dark chocolate has been known to improve heart health due to its flavonoid content, which acts as an antioxidant, McDonald says.

Flavonoids are a group of natural substances that are found in fruits, vegetables, grains, flowers, tea, and wine. They have anti-oxidative, anti-inflammatory, and anti-carcinogenic properties that may reduce the risk of cancer and Alzheimer's disease.

It is important to note that dark chocolate should be enjoyed in moderation. The legumes contain phenolic compounds, which act as antioxidants by counteracting harmful free radicals.

It's important to note that in a study conducted by the National Library of Medicine, beans with colored coats red, cream, black, pink, and brown were found to be more efficient antioxidants than those with completely white coats.

Consuming foods rich in vitamin C—which McDonald says naturally contains antioxidants—is essential for your overall health.

One way to pack your diet with vitamin C is by consuming beets. Pecans, walnuts, hazelnuts, groundnut or peanut and, sunflower seeds contain a good amount of antioxidants. Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer, and acting as an antifungal and antiviral agent.

One clove of garlic contains vitamins A, B, and C, selenium, iodine, potassium, iron, calcium, zinc, and magnesium. Green tea contains high concentrations of catechin polyphenols. It is also a powerful antioxidant and is very effective against cancer, heart disease, and high cholesterol.

Beta-carotene, which is sometimes called provitamin A, can be found in fruits and vegetables such as tomatoes, broccoli, guavas, carrots, pumpkins, apricots, and all green leafy vegetables.

They are essential for brain functioning, red blood cell formation, and DNA building. The important B vitamins are:. It also helps in the production of new red blood cells, which deliver oxygen to your brain and to the other cells of your body.

Vitamin C is present in citrus fruits, grapefruits, strawberries, tomatoes, kiwi, oranges, and broccoli. Also called cholecalciferol, this vitamin functions as a hormone and regulates bone homeostasis, together with calcium.

The dietary sources of vitamin D are eggs, fish, and vitamin-fortified products like milk. Vitamin E or tocopherol acts as an antioxidant that aids in the production of red blood cells and the maintenance of the integrity of cellular membranes.

Sources of this vitamin include nuts and nut products, wheat germ, cod liver oil, corn oil, and safflower oil. In reality, eating healthy is never a cumbersome task. It all starts with a simple step of ringing in variety to your table. Do you have your 23andMe DNA data?

Are you meeting your antioxidant needs? upload your dna raw data to find out! ARE YOU meeting your vitamin needs? Click here to find out! Twitter Facebook Linkedin WhatsApp Telegram. Newsletter Form 1 Name. Related Posts. Formation of the South Asian population. Know Your Genes: PPARA. Micronutrients And Their Macro Benefits.

Latest Posts. Sleepy Girl Mocktail: A Magic Sleep Potion? Let's hear it for the coffee lovers! Three espresso shots in one sitting may be a bit much, but cholorogenic acid, a potent antioxidant polyphenol found in coffee beans, is being studied for its health benefits.

Don't Miss These: Healthy Coffee Drink Recipes. Walnuts: 22 mmol per g 1 cup, halved. Pecans: 9 mmol per g 1 cup, halved.

Again, grams of any nut is definitely way more than a standard serving—it's about four servings. However, the science shows that regular consumption of nuts may be good for your heart and brain health, among other benefits. They also provide a yummy crunch to salads , baked goods and more.

Pictured Recipe: Walnuts with Dark Chocolate. Many store-bought chocolates have a lower percentage of cocoa than this even bars labeled as dark , so be sure to read labels if you want to indulge in an antioxidant-rich way.

Blueberries: 9. Berries may be one of the most potent sources of antioxidants on the list. Some less-available berries, such as dried bilberries, had numbers as high as 50, but the highest value for a common berry was blueberries.

The antioxidants in blueberries especially seem to promote healthy aging and may have anticancer properties. It is well worth your while to sprinkle some blueberries on your yogurt parfait or keep some around as a sweet after-dinner snack.

Pictured Recipe: Fresh Berries with Warm Tequila-Lime Foam. However, these values show that using a variety of spices regularly can help boost your antioxidant intake. Using spices can also help you cut down on other less-nutritious flavor boosters, like salt or added sugar.

For a more comprehensive list, check out the Top Fresh and Dried Herbs and Spices for Antioxidants. There are a lot of foods that contain a variety of antioxidants.

Some heavy hitters include fruits, vegetables and spices, but foods like coffee and chocolate show high levels as well! Enjoy a variety of food, with an emphasis on being plant-based, in appropriate servings, and the antioxidants will follow. Use limited data to select advertising.

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Antioxidant-Rich Nutrition Tips

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