Which foods are the richest in antioxidants? Researchers at the Tufts University Human Nutrition Research Center on Aging have measured a variety of products according to the ORAC index, which measures their ability to absorb free radicals. Their super power, actually! Here are the 20 fruits and vegetables rich in antioxidants that you should eat.
1. Prunes
Fresh prunes contain 4873 antioxidants while half a cup of their dried ones contain 7291 antioxidants according to WebMD.com.
2. Raisins
Same thing for red grapes that get 2016 antioxidants per serving unlike raisins that contain 2490.
3. Blueberries
Blueberries have more antioxidants – these magic molecules that can help prevent a multitude of diseases – than 40 other fruits and vegetables. Eating a cup of wild blueberries will provide 13,427 antioxidants or about 10 times the USDA recommendation. The grown blueberries will give you 9,019 antioxidants per cup.
4. Blackberries
Blackberries are rich in antioxidants, but did you know that they are also filled with polyols, a major component of sugar substitutes (often accused of causing abdominal health problems)?
5. Strawberries
Like blueberries and raspberries, strawberries are rich in antioxidants that protect healthy cells from many cancers.
6. Raspberries
A study published in the Journal of Nutrition Journal of Nutrition showed that the elaklagic acid found in raspberries, pomegranates, nuts and cranberries enhances the ability of quercetin – another type of antioxidant found in apples, grapes, onions and buckwheat – kill cancer cells.
7. Plums
Choose black plums that give you 4873 antioxidants per serving. Dried plums (prunes) offer even more!
8. Orange
Oranges, as well as mangoes, peaches and watermelon, are rich in beta-cryptoxanthin, an antioxidant, and one of two compounds that lowered the risk of arthritis by 20 to 40%, according to a study. British made with 25,000 people.
9. Red grapes
Enjoy this healthy and low-calorie snack: you can eat 20 seedless red grapes and consume only 100 calories.
10. Cherries
Sweet and sweet Montmorency cherries are an excellent source of antioxidant melatonin. Other cherries are too, but this variety contains the most. Melatonin protects the skin against ultraviolet rays. Researchers have discovered that this powerful little nutrient also helps repair sunburned skin as it stimulates the growth of skin cells. Cherries are also filled with vitamin C which is needed to build collagen … your natural source of anti-wrinkle!
11. Kale
Rich in antioxidants and anti-cancer vitamins, kale is also a good source of beta-carotene and offers an excellent combination of lutein and zeaxanthin.
12. Spinach
Spinach is filled with carotenoids that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in the elderly
13. Brussels sprouts
These broccoli cousins contain sulforaphanes as well as compounds called isothiocyanates that detoxify carcinogens in the body before they have time to do their dirty work of propagation. According to a Dutch study, men who ate Brussels sprouts daily for three weeks had 28% less genetic damage (these are a cause of cancer) than those who did not eat them.
14. Alfalfa sprouts
This tiny, ultra-powerful sprout is rich in beta-carotene, an antioxidant, that protects against lung cancer. Also, beta-carotene helps keep skin, hair, nails, gums, glands, bones and teeth healthy. Alfalfa sprouts are also a good source of vitamin E, which can help prevent heart attacks and heart disease, and reduce the risk of death from bladder cancer.
15. Broccoli
Broccoli is filled with anti-cancer antioxidants. One study found that men who ate 5 or more servings a week of cruciferous vegetables, such as broccoli, were 50% less likely to develop bladder cancer over a 10-year period than men who ate it infrequently.
16. Beets
The beets are full of healthy nutrients, as five of the most essential vitamins, calcium, iron, potassium and protein.
17. Red pepper
An average pepper contains few calories (only 32!), But a lot of vitamin C (150% of the recommended daily value!) That prevents atherosclerosis that can lead to heart disease.
18. Onions
You will get the most out of this vegetable’s anti-inflammatory antioxidants by eating it raw. Cooking onions at high temperatures greatly reduces the benefits of phytochemicals that protect against lung cancer and prostate cancer.
19. Corn
A study in the Journal of Agricultural Food and Chemistry found more cooked corn a long time ago, plus its level of antioxidants like lutein – which fights blindness in the elderly – is high.
20. Eggplant
All types of eggplants are rich in chlorogenic acid that protects against cardiac plaque buildup in artery walls and also fights cancer: this is what USDA scientists say in Beltsville, Maryland. In laboratory studies, eggplant has lowered cholesterol and helped the artery walls relax, which can reduce the risk of high blood pressure.
