Antioxidant-Rich Foods to Support Your Body

Our modern lifestyles are inundated with health risks. Every day, we're exposed to common stressors like environmental pollution, UV exposure, and other factors outside of our control. Add that to the strain we put on our own bodies through things like stress, poor dietary habits, or even intense exercise, and it's easy to see why it takes a lot of energy to keep our body running.

Like any machine running on high, your body puts off emissions as it converts food and other nutrients to energy. The by-products of healthy functions within our body are called free radicals, or oxidants. An imbalance of free radicals can lead to oxidative stress and compromise healthy processes such as immune function, cardiovascular health, and more.

Enter antioxidants. Antioxidants are molecules that protect your cells from oxidative damage by bonding to free radicals and, in effect, killing them. While your body naturally produces some antioxidants, others, like vitamin E, beta-carotene, vitamin C, and selenium, can only be acquired through the foods you choose to eat.

Antioxidants help fight the oxidative effects of free radicals. Your body naturally produces some antioxidants, but many others can only be acquired through healthy eating. Add these antioxidant-rich foods to your diet.

A healthy diet full of antioxidant-rich foods is the best way to make sure you get the nutrients you need to fight oxidative stress.

Grapes

Grapes, especially the dark ones, are an antioxidant superfruit. They contain flavonoids, along with other antioxidant vitamins and minerals including vitamin C, beta-carotene, selenium, quercetin, lutein, lycopene, and ellagic acid. These flavonoids stick around through the fermentation process, thus the antioxidant properties of red wine. It's no wonder why grapes and grape-seed extract are tied to numerous health benefits.

Grapes provide:

• * Lutein

• * Zeaxanthin

• * Vitamin C

• * Vitamin K

Tomatoes

Tomatoes are a great source of several antioxidant nutrients, including lycopene, ascorbic acid, vitamin E, and flavonoids. Already a prominent staple in a Western diet, these salad-friendly fruits can be added to your menu in a multitude of ways.

Tomatoes provide:

• * Lycopene

• * Beta-carotene

• * Vitamin C

• * Potassium

Leafy Green Vegetables 

There's a good reason why your parents pushed leafy greens-spinach, broccoli, leeks, kale, and cabbage-on your plate. In addition to vitamins C, E, and A, and calcium, some also provide magnesium and potassium. These vegetables also contain carotenoids, another antioxidant.

Common nutrients in leafy greens include:

• * Vitamin C

• * Vitamin E

• * Vitamin K

• * Vitamin A

• * Lutein

• * Beta-carotene

Whole Grains

A great source of dietary fiber, whole grains-including whole wheat, oats, brown rice, and quinoa-also have antioxidant properties. They also give you an added boost of zinc, selenium, and phytic acid.

Whole grains provide:

• * Niacin

• * Thiamine

• * Folate

• * Zinc

• * Iron

• * Selenium

• * Phytic acid

Berries

As a category, berries are jam packed with antioxidants. They contain anthocyanins, ellagic acid, and resveratrol. In addition to powerful antioxidants, berries-including strawberries, blueberries, raspberries, goji berries, and more-are excellent sources of dietary fiber, vitamins, and minerals. They may be small, but great things come in small packages.

Common nutrients in berries include:

• * Anthocyanins

• * Ellagic acid

• * Resveratrol

• * Vitamin C

• * Manganese

Nuts

Like many of the foods on this list, nuts offer a mix of health benefits. Generally, they are a source of protein, dietary fiber, omega-3 fatty acids, and antioxidants. Walnuts, pecans, and peanuts (a legume) are all high in antioxidants.

Common nutrients in nuts include:

• * Omega-3 fatty acid

• * Vitamin E

• * Selenium

• * Manganese

• * Magnesium

Coffee and Tea

A morning cup of coffee or tea isn't just fuel to get you out of the door-you also get an antioxidant boost. Both are sources of polyphenols, the same antioxidant found in dark chocolate and red wine. When consumed in moderation and unsweetened, both have been tied to numerous health benefits.

Tea provides:

• * Theaflavins

• * Thearubigins

• * Catechins

Coffee provides:

• * Flavonoids

• * Chlorogenic

As you plan your diet, it's important to eat a wide variety of antioxidant-rich healthy foods. Different antioxidants offer different benefits. It's recommended adults eat about two cups of fruit per day and three cups of vegetables. With all the sweet and savory options available, branching out and eating for your health should be a tasty adventure.

[Author bio]

Scott Pack is a health and lifestyle communicator for USANA Health Sciences and is based in Salt Lake City, Utah. He holds both a bachelor and master's degree in English from Weber State University.

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