Antioxidants: I am sure you’ve heard the word, but what are they, and why do we like them? An antioxidant is a molecule found in food that can help protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, proteins, and DNA by stealing electrons through a process called oxidation. This damage can contribute to various diseases, aging, and inflammation.

How?

• Cell protection: They help protect cells and tissues from oxidative stress, which is linked to chronic diseases like heart disease, cancer, and neurodegenerative diseases (such as Alzheimer’s).
• Immune system support: Antioxidants can help support the immune system by protecting the body from infections and other harmful processes.
• Anti-aging effects: By reducing oxidative damage, antioxidants may slow the aging process and help maintain healthy skin and organs.
• Reducing inflammation: They can help lower inflammation, a factor in many chronic diseases.

Time for the good news…. Incorporating a variety of these antioxidant-rich foods into your diet can help boost health and protect against cellular damage.

1. Berries: Any and all of them! Blueberries, strawberries, raspberries, and blackberries are high in anthocyanins, which are powerful antioxidants.
2. Dark Chocolate: The higher the cocoa content, the more antioxidants it contains, particularly flavonoids. Shoot for 70% cocoa or higher.
3. Nuts: Walnuts, almonds, and pecans are high in vitamin E, which acts as a potent antioxidant.
4. Spinach and Kale: Leafy greens like spinach and kale contain high amounts of vitamin C and other antioxidants like lutein and zeaxanthin.
5. Artichokes: Artichokes are rich in chlorogenic acid, a strong antioxidant that can help protect cells from damage.
6. Red Wine: In moderation, red wine is rich in antioxidants, particularly resveratrol, which can support heart health. No more than one glass a day is recommended.
7. Beans: Kidney beans, pinto beans, and black beans are rich in antioxidants like flavonoids and polyphenols.
8. Green Tea: Loaded with catechins, particularly epigallocatechin gallate (EGCG), green tea is one of the best drinks for antioxidants.
9. Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are packed with antioxidants, including sulforaphane.
10. Carrots: They are high in beta-carotene, an antioxidant that gives them their vibrant orange color.
11. Tomatoes: Rich in lycopene, tomatoes are an excellent source of antioxidants, particularly for heart health. Fun fact: Processing tomatoes increases their lycopene levels. Ketchup, juice and pasta sauce will have more than raw tomato.
12. Sweet Potatoes: High in beta-carotene, sweet potatoes provide a good dose of antioxidants and are nutrient-rich.
13. Pomegranate: Pomegranate seeds are packed with antioxidants like punicalagin and anthocyanins.
14. Beets: Beets are rich in betalains, which have antioxidant and anti-inflammatory properties.