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Best Antioxidant Rich Foods

April 9, 2011

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            For years research has been uncovering the many benefits of antioxidants. Antioxidants help to combat heart disease, cancer, reduce blood pressure and slow the effects of aging. These small molecules fight harmful free radicals within the body that can damage and kill cells, which cause disease. Although antioxidants can be synthesized within the body, in most cases they must be consumed through your diet. By consuming a combination of whole foods and disease fighting antioxidants you can stave off disease and maintain a healthy optimal functioning body.

            The best sources of antioxidants are fruits, vegetables and nuts.  Fruits and vegetables should be consumed daily on average between 3-6 servings. In addition to their antioxidants, fruits and vegetables are rich in vitamins, minerals, fiber and essential nutrients. Nuts offer additional antioxidant benefits however servings should be limited to 1-2 per day due to the fat content. Although the fats in nuts are mostly unsaturated, too much can be bad for you. Additionally dark chocolate, red wine and black, white, green and oolong teas also contain antioxidants but should be consumed in moderation. Here is a list of fruits, vegetables, and nuts that should be added to your diet to get the most out of disease fighting antioxidants.


  1. Apples- Fuji, Gala, Granny Smith, Delicious
  2. Artichokes- cooked
  3. Beans- black, red, kidney, pinto
  4. Blackberries- cultivated, wild
  5. Blueberries-cultivated, wild
  6. Carrots
  7. Cherries-sweet
  8. Cranberries-cooked
  9. Cruciferous vegetables- broccoli, Brussels sprouts, cauliflower, kale, cabbage
  10. Pecans
  11. Plums-red, black
  12. Pomegranates
  13. Prunes
  14. Raspberries
  15. Russet Potatoes- cooked
  16. Spinach-fresh
  17. Strawberries
  18. Sweet Potatoes
  19. Tomatoes
  20. Walnuts