What are antioxidants, exactly?
Here’s an antioxidant definition and the best antioxidant foods to add to your diet, according to experts.
Ever purchased a food or beverage labeled “antioxidant-rich” withoutreallyknowing what that term means?
Place 2 trimmed artichokes in a deep microwave-safe baking dish with 1 tablespoon water. Cover and microwave on high (power level 10) until tender, 10 to 12 minutes.piranka/Getty Images
You’re not alone.
(Here’s looking at you, $12acai bowl.)
What Are Antioxidants, Exactly?
Place 2 trimmed artichokes in a deep microwave-safe baking dish with 1 tablespoon water. Cover and microwave on high (power level 10) until tender, 10 to 12 minutes.piranka/Getty Images
To understand antioxidants, it helps to know a bit about free radicals.
“They can do harm to your bodythinkcausing inflammationand increasing your risk of disease.”
Many of these we’re highly familiar with, likevitamin C, vitamin E, selenium, and beta-carotene.
Others are less familiar: polyphenols, flavonoids, lipoic acid, glutathione, and so on.
Here are the top antioxidant-rich foods, according to registered dietitians.
(FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls).
Jennifer Causey
Antioxidant Foods
Beans
Beans are rich sources of antioxidants, too.
Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer.
Many types of beans provide antioxidants.
Dan Goldberg/Getty Images
“Research shows ellagic acid can make cancer-causing molecules inactive and prevent tumors from growing.
Spices
There are tons of antioxidant-rich spices, from oregano and cumin to sage and thyme.
Silberman recommends topping air-popped popcorn with sea salt, rosemary, and thyme.
John Lawton
“This snack is a great way to get both fiber and antioxidants in one bowl.”
Some easy-to-use spices include cinnamon, turmeric, and cloves.
Cloves contain eugenol, which has strong antioxidant properties.
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“I like taking individual pouches with me when I’m on-the-go for a nutrient-packed, filling snack.”
Grapes
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Grapes are high in antioxidants because they are packed with resveratrol and other polyphenols.
However, different grape varieties have different levels of antioxidants due to their distinct phenolic compositions.
ArtCookStudio/Getty Images
It is also full of quercetin, patuletin, spinacetin, and jaceidin.
In other words: It reduces inflammation, has anticancer properties, protects your brain, and more.
Bell Peppers
Bell peppersare also full of antioxidants.
Istetiana/Getty Images
Red bell peppers, in particular, are rich in vitamin C and certain carotenoids.
These function as antioxidants to promote better vision, overall eye health, and cardiovascular functioning.
Dark Chocolate
Israel Sebastian/Getty Images
That’s right, even dark chocolate has antioxidant properties.
Greg DuPree
However, it’s important to note that not all chocolate is created equally.
Most dark chocolate is rich in flavanols, which are linked to a lower risk of heart disease.
However, milk chocolate has far fewer flavanols, and white chocolate doesn’t contain any.
Israel Sebastian/Getty Images
Adding lentils to your diet can help decrease your risk of degenerative diseases.
That’s thanks to the polyphenols and bioactive compounds in lentils that act as antioxidants.
Oats are also full of Vitamin E, phytic acid, and phenolic compounds.
Victor Protasio
Overall, oats can help improve heart health.
Harvard School of Public Health:The Nutrition Source.
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Greg DuPree
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The good and the bad to this sweet treat.”
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