Inflammation is one of the leading drivers of many common diseases. Here are 10 supplements that can reduce inflammation, backed by science. Coffee is incredibly high in antioxidants. Several studies have shown that people get more antioxidants from coffee than any other food group. Vitamin C has many roles in your body and has been linked to impressive health benefits.
Here are the top 7 benefits of vitamin C supplements, all…. Some experts have suggested that substances in milk can inactive antioxidants in foods and beverages. This article explores whether this is true or…. Vitamins and other nutrients from whole foods have many health benefits. The same may not apply to synthetic nutrients from supplements. Want a cup of vitamin coffee? Instead of turning to coffee pods, learn how to make it yourself by adding one of these six healthy ingredients.
Selenium is an essential mineral that's vital to your health. Here are 7 health benefits of selenium, all backed by science.
More research in humans is needed before recommendations can be made. Summary Raspberries are nutritious, delicious and packed with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.
Kale is a cruciferous vegetable and a member of the group of vegetables cultivated from the species Brassica oleracea. Other members include broccoli and cauliflower. Kale is one of the most nutritious greens on the planet and is rich in vitamins A, K and C. However, red varieties of kale such as redbor and red Russian kale may contain nearly twice as much — up to 4. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.
Kale is also a great plant-based source of calcium, an important mineral that helps maintain bone health and plays roles in other cellular functions Although regular kale is high in antioxidants, red varieties may contain close to twice as much.
Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content According to a FRAP analysis, red cabbage provides up to 2. This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color.
Anthocyanins are also found in strawberries and raspberries. These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers Vitamin C may help strengthen the immune system and keep the skin firm 38 , Summary Red cabbage is a delicious way to increase your antioxidant intake.
Its red color comes from its high content of anthocyanins, a group of antioxidants that have been linked to some impressive health benefits. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 3.
In addition, some beans such as pinto beans contain a particular antioxidant called kaempferol. This antioxidant has been linked to impressive health benefits, such as reduced chronic inflammation and suppressed cancer growth 41 , For example, several animal studies have found that kaempferol may suppress the growth of cancers in the breast, bladder, kidneys and lungs 43 , 44 , 45 , However, because most of the research supporting the benefits of kaempferol has been in animals or test tubes, more human-based studies are needed.
Summary Beans are an inexpensive way to increase your antioxidant intake. They also contain the antioxidant kaempferol, which has been linked to anticancer benefits in animal and test-tube studies.
Beets, also known as beetroot, are the roots of a vegetable scientifically known as Beta vulgaris. They have a mild taste and are a great source of fiber, potassium, iron, folate and antioxidants Based on a FRAP analysis, beets contain up to 1.
These give beets their reddish color and have been linked to health benefits. Wright explains. More on supplements later! Some antioxidants are essential vitamins that your body needs to function, while others are essential minerals. Examples of antioxidant vitamins include vitamin C found in brussels sprouts , red cabbage, and peppers , vitamin E found in almonds, sunflower seeds, and olive oil , and vitamin A, which your body makes from beta carotene found in collard greens, sweet potatoes , and cantaloupe.
Examples of antioxidant minerals include selenium found in Brazil nuts, pork, and turkey and zinc found in oysters, beef, and pumpkin seeds. You can find these in plant, animal, and other dietary sources.
A few examples of these antioxidants include carotenoid cousins of beta carotene such as lycopene found in watermelon , tomato sauce, and ketchup and lutein and zeaxanthin found in spinach, romaine lettuce, and Swiss chard , chlorogenic acid found in coffee, apples, and eggplants , flavonoids found in berries, tea, and citrus fruits , and ergothioneine found in mushrooms.
As a whole, antioxidants can be helpful because they fight back against that oxidative stress, which is linked to the wide swath of health problems mentioned above. In one study published in the European Journal of Nutrition , researchers classified 23, Americans into four groups based on their antioxidant consumption. Research also indicates that high amounts of dietary antioxidants may influence your risk of developing type 2 diabetes and stroke.
And Dr. Giovannucci notes that high intake of lycopene which tomatoes are rich in appears to be associated with a lower risk of aggressive prostate cancer, while high intake of beta-carotene found in carrots appears to be associated with a lower risk of breast cancer particularly, estrogen receptor negative breast cancer.
Experts generally suggest getting antioxidants from whole foods instead of supplements for a few good reasons. As Dr. Giovannucci points out, there are many lesser-known compounds in foods—potentially thousands—that, at least in laboratory settings, have been shown to have antioxidant properties, along with the many other phytochemicals present in plants. By eating a variety of whole-food sources, you get all the benefits linked to all the different phytonutrients, regardless of the particular roles they may play.
Spices in particular present a powerful source of antioxidants. See Antioxidants in a Pinch. See Superfood Bargains for a dollar per dollar comparison. Are there diminishing returns to getting too many antioxidants? See Maxing Out on Antioxidants. So if we have that bowl of berries in the morning to meet our minimum daily antioxidant needs can we just call it a day? Michael Greger, M.
FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues.
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