Enjoy a dozen antioxidant-rich foods

This list includes all of the must-have items on your next grocery list. Try to eat at least a couple of these free-radical-fighting foods every day:

  • Avocados: They’re rich in beta carotene and vitamin E, as well as potassium, which helps power your muscles. Avocados are also a good source of heart-healthy unsaturated fat.
  • Beans: A rich source of antioxidants, they’re also a nutrient-dense weight loss food. Beans earn this distinction by stabilizing blood sugar (glucose), causing satiety (feeling full), and preventing food cravings.
  • Blueberries: Ounce-for-ounce, this tiny fruit is credited with having one of the highest antioxidant contents of all fruits and vegetables. Blueberries are especially high in vitamins C and E.
  • Broccoli: Packed with beta carotene, broccoli also contains very high levels of vitamin C. And it’s also a good source of vitamins E, B, and A. All of which make it quite a super-food.
  • Carrots: A great source of beta carotene and fiber, carrots offer many heart-health benefits, such as helping to regulate your blood sugar levels. They also help to protect your skin from sun damage.
  • Fish: Seafood is high in immune-system-boosting selenium. Also, the omega-3-rich oil in fish reduces the risk of heart disease. It also combats invisible cellular inflammation inside your body. Additionally, fish oil aids calcium absorption in your bones. Seafood even helps keep your hair and skin healthy.
  • Garlic: Rich in selenium, garlic also has strong anti-bacterial and anti-viral compounds that help prevent stress-induced infections and colds. Garlic also benefits your cardiovascular system.
  • Kiwi Fruit: Remarkably high amounts of vitamins C, E, and A, as well as potassium and beta carotene, are found in this delicious fruit. Hence, kiwis are a great all-round source of super-antioxidants.
  • Nuts: They’re rich in omega-3 fatty acids and vitamin E. Heart-healthy unsaturated fats can also be found in nuts — most of all in almonds and walnuts. Additionally, selenium can be found in high concentrations in Brazil nuts. Try to avoid dry-roasted nuts as they’re high in sodium (salt), which can encourage you to eat too many.
  • Olive Oil: A staple of the famed nutrient-rich Mediterranean Diet, olive oil contains plenty of vitamin E, as well as potent antioxidants called polyphenols. It has also been shown to reduce blood pressure and cholesterol levels. And it’s a powerful anti-inflammatory, too. The extra-virgin variety is healthiest. But consume it in moderation (up to four tablespoons a day) as olive oil is one of the most calorie-dense of all foods.
  • Tomatoes: They’re the richest known source of lycopene, which can significantly reduce the risk of prostate cancer. Lycopene needs fat (such as olive oil) for optimum absorption to occur.
  • Vegetables (especially the dark green leafy variety, like spinach and kale): Always eat your greens (preferably organic ones). They’re antioxidant-rich. And they’re true super-foods in that they contain large amounts of vitamins E and C, as well as beta carotene (which converts into vitamin A when consumed).
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