10 Antioxidant-Rich Foods

by in Healthy Tips, August 21, 2012

raspberries
When visiting your local farmers’ market, you’re not only picking up deliciously seasonal produce, you’re also bringing home a wide array of antioxidants that can help protect your body. Here are 10 foods that should be on your shopping list.

The Power of Antioxidants
Antioxidants can be found as vitamins, minerals or phytochemicals (special plant compounds). They help repair cell damage caused by free radicals, which can mess with your immune system. Some researchers also believe that free-radical damage may be involved in promoting chronic diseases like heart disease and cancer.

If you’re thinking about picking up an “antioxidant-rich” supplement—don’t be fooled. Each fruit and veggie has their own unique combination of various antioxidants—you won’t find any of these specialized combos isolated in a pill. Your best bet is to eat a variety of seasonal produce so you can reap all the benefits.

#1: Tomatoes
Tomatoes are brimming with the antioxidant lycopene which is more potent in cooked tomatoes. To get the most lycopene out of your fresh tomatoes, turn them into gazpacho, tomato sauce or jam.

Antixoidants: Vitamin A, vitamin C, lycopene

Recipe: Tomato-Fennel Salad

#2: Berries
Berries like strawberries, blueberries and raspberries are overflowing with antioxidants called anthocyanins. We’ve got 30 ways to enjoy these gems.

Antioxidants: Vitamin C, anthocyanin, quercetin

Recipe: Red, White and Blue Fruit Cups

#3: Peaches
The antioxidant lutein gives this stone fruit its gorgeous hue. Lutein helps keep your heart, skin and eyes healthy.

Antioxidants: Vitamin A, vitamin C, lutein, zeaxanthin

Recipe: Peach Mustard Chutney

#4: Kale
One cup (chopped) of this powerhouse veggie has 206% of your daily recommended dose of vitamin A and 134%of your daily recommended dose of vitamin C.

Antioxidants: Vitamin A, vitamin C, lutein

Recipe: Kale Chips

#5: Plums
Stone fruit like plums are bursting with all types of good-for-you phytochemical antioxidants. Here are 30 ways to enjoy them.

Antioxidants: Beta-carotene, vitamin C, neochlorogenic acid, chologenic acid

Recipe: Pork Tenderloin With Plum-Barbecue Sauce

#6: Bell Peppers
Did you know that a bell pepper has more vitamin C than an orange? Red peppers have even more vitamin C than the green ones.

Antioxidants: Vitamin A, vitamin C, vitamin E

Recipe: Tomato Stuffed Peppers

#7: Cantaloupe
The bright orange color of this melon comes from the antioxidant beta-carotene.

Antioxidants: Beta carotene, vitamin C, zeaxanthin

Recipe: Cantaloupe Granita

#8: Corn
This summer fave has a handful of antioxidants including zeaxanthin, which helps protect your eyes. Dig in 30 different ways.

Antioxidants: Vitamin C, lutein, zeaxanthin

Recipe: Grilled Corn Salsa

#9: Spinach
This green leafy bunch of goodness is one of the top sources of the antioxidant lutein, which helps protect your eyes.

Antioxidants: Beta-carotene, lutein, zeaxanthin

Recipe: Spinach and Strawberry Salad

#10: Cherries
These babies are high in two inflammation-fighting phytochemicals: anthocyanin and quercitin.

Antioxidants: Vitamin A, vitamin C, anthocyanin, quercitin

Recipe: Cherries Jubilee

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  5. AVA Health says:

    Consuming a healthy diet is an important way to gain the benefit of these many antioxidants. As well as the well known antioxidants such as vitamin C and vitamin E, there are numerous healthy foods including fruits, vegetables and whole grain. Very insightful antioxidant rich foods list. Keep writing.

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