TOP 10 ANTIOXIDANT FOODS

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Small Red Beans

While all beans have health benefits, the more colorful beans, such as red and black, may have an added bonus. Beans contain eight flavonoids, plant substances that act as nature’s dyes and give many fruits and vegetables their colors. Scientists say these plant chemicals act as antioxidants to give you some protection against heart disease and certain cancers.

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Wild Blueberries

Blueberries are tops when it comes to good-for-you benefits. They’re loaded with a healthy plant-chemical called anthocyanins, which give them that gorgeous blue hue and provide some protection against heart disease. Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels.

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Whole Grain

Making this one dietary change may significantly improve your health: Switch to whole grains. For example, eat whole grain bread instead of white bread, wild or brown rice instead of white rice, corn tortillas instead of flour tortillas.

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Cranberries

For years, doctors have touted the fact that cranberries prevent harmful bacteria from sticking to the walls of the urinary tract, thus cutting down on the possibility of infections. Now researchers also point out that cranberries are high in antioxidants and other phytonutrients important for protecting the body against heart disease, cancer, and other conditions, such as memory loss.

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Artichokes

Low in calories and sodium, artichokes are packed with vitamin C, folate, and fiber. For beginners, artichokes from the jar are available. If you’re up for adventure, try the fresh variety, which take a little practice to snip and trim.

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Blackberries

Packed with anthocyanins, a plant chemical that gives them their deep color and act as antioxidants, blackberries are also rich in vitamin C and fiber, which have been shown to reduce the risk of certain types of cancer and heart disease.

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Prunes

Long revered as a good source of fiber, prunes are also being recognized for their antioxidant properties and helping slow age-related mental and physical problems.

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Brewed Coffee

Your morning cup of joy does more than perk you up — it also boosts your health. Nutrition facts: (8 fluid ounces): 18 calories, 2mg sodium.

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Nuts

Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals, phytochemicals, and types of fat. Walnuts are the highest in plant omega-3s, for example, while Brazil nuts are best for selenium.

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Fish

Fish provides powerful omega-3 fatty acids. Evidence suggests that omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronary heart disease. Although all fish have some omega-3s, the stars include sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring.

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