Antioxidants protect healthy cells from damage by free radicals. A diet rich in antioxidants can help neutralize free radicals, helping to prevent aging and reduce the risk of disease.

1. What are antioxidants?

Antioxidants are molecules that help fight oxidative stress. Oxidative stress caused by free radicals damages healthy cells and is thought to play a role in many diseases such as cancer, diabetes, Alzheimer’s, Parkinson’s and heart disease. Oxidative stress also negatively affects the aging process.

Our bodies can create their own antioxidants to control free radicals. In addition, antioxidants can also be provided through food. The best way to supplement antioxidants is to use foods of plant origin.

2. Some foods rich in antioxidants are good for health

2.1 Strawberries

Strawberries are rich in vitamin C and antioxidants.

Strawberries are one of the most popular fruits that are rich in vitamins and minerals, especially vitamin C and antioxidants.

Strawberries contain a type of antioxidant called anthocyanins, which is what gives them their red color. The brighter the red, the higher the anthocyanin content.

Research has shown that anthocyanins may help reduce the risk of heart disease by lowering LDL cholesterol (bad cholesterol) and increasing HDL cholesterol (good cholesterol).

2.2 Spinach

Spinach is one of the most nutritious vegetables. It is rich in vitamins, minerals, antioxidants and very low in calories.

Spinach is also an excellent source of lutein and zeaxanthin. These are two antioxidants that can help protect your eyes from UV rays and other harmful wavelengths of light.

2.3 Beans

Beans are an inexpensive and healthy food. They are also rich in fiber, which aids digestion. Beans are also one of the best plant sources of antioxidants, especially green beans.

In addition, some beans, such as pinto beans, contain a special antioxidant called kaempferol. This antioxidant helps reduce chronic inflammation and prevent the development of cancer.

Some animal studies have found that kaempferol may prevent the development of breast, bladder, kidney, and lung cancers. However, most studies have been in animals or test tubes, so more human studies are needed.

2.4 Artichokes

Artichokes may reduce the risk of several diseases.

Not only are artichokes a delicious and nutritious vegetable, they are also a great source of fiber, minerals, and antioxidants.

Artichokes are particularly rich in an antioxidant called chlorogenic acid. Studies show that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes, and heart disease.

The antioxidant content of artichokes can vary, depending on how they are prepared. Boiling artichokes can increase their antioxidant content by eight times, and steaming can increase their antioxidant content by 15 times. However, sautéing artichokes can reduce their antioxidant content.

2.5 Beets

Beets are high in fiber, potassium, iron, folate, and antioxidants. Beets are rich in a group of antioxidants called betalains.

Some test-tube studies have shown that betalains may reduce the risk of colon and gastrointestinal cancers. Additionally, beets contain other compounds that may help prevent inflammation.

2.6 Purple cabbage

Antioxidants in red cabbage can help reduce inflammation, protecting heart health.

Purple cabbage, also known as red cabbage, has an impressive nutritional profile, being rich in vitamins C, K, and A and high in antioxidants. The antioxidant content of purple cabbage is four times higher than that of regular cooked cabbage.

This is because purple cabbage contains anthocyanins, a group of antioxidants that give purple cabbage its vibrant color. Anthocyanins are also found in strawberries and raspberries.

These anthocyanins may help reduce inflammation, protect heart health, and reduce the risk of certain cancers.

Purple cabbage is also rich in vitamin C. Vitamin C acts as an antioxidant in the body and may help boost the immune system

Note that the way purple cabbage is prepared can also affect its antioxidant levels, as boiling and stir-frying purple cabbage can increase its antioxidants, while steaming can reduce its antioxidant content.

2.7 Raspberries

Raspberries are a soft, tart berry that is often used in desserts. They are an excellent source of fiber,  vitamin C , manganese, and antioxidants.

Some studies have linked the antioxidants and other components in raspberries to a reduced risk of cancer and heart disease.

Other studies have shown that the anti-inflammatory and antioxidant properties of black raspberries may slow and prevent the effects of many types of cancer.

Furthermore, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease.

2.8 Blueberries

Blueberries are high in antioxidants.

Blueberries are low in calories but high in nutrients and antioxidants.

Some studies have shown that blueberries contain the highest amount of antioxidants of all fruits and vegetables. In addition, test-tube and animal studies have shown that the antioxidants in blueberries may delay the decline in brain function that tends to occur with age.

Additionally, the anthocyanins antioxidants in blueberries have been shown to reduce risk factors for heart disease, lower LDL cholesterol (bad cholesterol) levels, and lower blood pressure.

3. How to Get Antioxidants in Your Diet

There are thousands of substances that act as antioxidants, from vitamin C to flavonoids and polyphenols. Many plant-based foods provide antioxidants, such as berries, cocoa, herbs and spices, beans, artichokes, apples, nuts and seeds, cherries, dark green leafy vegetables, coffee and tea, whole grains, grapes, tomatoes, potatoes and sweet potatoes, avocados and pomegranates…

Use a variety of plant-based foods of different colors.

And the best way to increase your antioxidant intake, as well as your vitamin, mineral, and fiber intake, is to eat a variety of plant-based foods in different colors. Cynthia Sass, M.D., a registered dietitian and New York Times bestselling author, recommends eating five cups of vegetables and two cups of fruit at each meal each day. For example, you could eat one cup of vegetables at breakfast, two at lunch, and two at dinner, adding one cup of fruit to breakfast and another as part of a daily snack.

Another way to increase your antioxidant intake is to replace processed foods with whole, plant-based foods. Instead of a breakfast muffin, have a bowl of zucchini oatmeal topped with fruit and nuts. Instead of a bagel, have a bowl of greens topped with beans or brown rice. Choosing to fortify your foods with antioxidants can improve the overall nutritional quality of your diet, and the most effective and safest way to boost your daily antioxidant intake is with plant-based foods or products made from whole foods.