Do you know why a blueberry is blue? While they are essentially purple, blueberries’ rich color is due to the anthocyanin pigments within the fruit. Research shows that natural pigments exist in all foods, giving them a unique color: carrots are orange due to beta-carotene, kale is green due to chlorophyll, and so on. These pigments are antioxidants, playing a crucial role in stabilizing cells and preventing oxidative stress, which is the culprit for developing illnesses like heart disease, cancer, diabetes, Parkinson’s and Alzheimer’s.

While natural foods generally have antioxidants, they are found in higher amounts in vegetables and fruit. It is no secret that good nutrition (based on nuts, seeds, veggies, beans and fruit) is part of a healthy lifestyle, so it should be one of your top priorities. If you’re looking to increase your antioxidant intake and don’t know where to begin, here are the top 6 antioxidant-rich foods that will benefit your health in the long run.

Blueberries

Did you know that blueberries are considered a superfood? That’s true – and it’s not surprising why. Although blueberries are small, they are very nutritious, as they are rich in vitamins and minerals and act like powerful antioxidants. They provide numerous health benefits, such as improving your brain function, reducing the risk of heart disease and helping you maintain strong bones.

As a 2004 study shows, a cup of blueberries grown for consumption has 9,019 antioxidants, making them one of the healthiest fruits to add to your diet. Experts suggest eating fresh, uncooked berries instead of a blueberry muffin or pancake to get the most benefits. The best part about blueberries is that you can enjoy them in different meals, whether cereal, salads or smoothies.

Cocoa

Here is your sign to delight your taste buds in your favorite chocolate, as it can play a role in maintaining a healthy diet. Of course, not all kinds of chocolate are good for you – dark chocolate with at least 70% cocoa is an excellent option because the cocoa beans used in its production contain antioxidants that contribute to heart health and weight loss while also helping prevent cancer. Just remember to consume it in small amounts (1 ounce daily).

Besides chocolate, you can also add cocoa powder to pancakes, oatmeal or smoothies and enjoy its benefits. However, given that the demand for cocoa has had a negative impact on the planet over the years due to deforestation in the farming process, it’s essential to keep sustainability in mind when choosing a cocoa manufacturer. This way, you can take care of both your own health, as well as the health of the planet.

Nuts

Nuts (including pecans, pistachios and walnuts) contain polyphenols, which are powerful antioxidants that play a role in reducing inflammation and maintaining brain and bone health. According to a 2019 research review, increased antioxidant levels in your body from eating foods like nuts can lower the risk of many life-threatening illnesses like cancer and heart disease. Nuts provide nutrients such as vitamins, healthy fats, fiber, minerals and protein, but it’s essential to choose high-quality ones when buying them, so look for a reputable nuts supplier.

The good news is that they can be included in many dishes either as garnish or as an ingredient. For example, you can add them to oatmeal, salads, stir-fries, cooked vegetables, and smoothies. Although nuts provide great health benefits, portion control is vital to prevent consuming more calories than necessary, so make sure to pay attention to it.

Avocado

Avocados are known for their high levels of beneficial fats, helping maintain blood sugar levels stable. However, they also contain polyphenol antioxidants, making them a perfect food choice for fighting free radical damage. Besides antioxidants, avocados provide many other essential nutrients, such as protein, fiber, Vitamin E and Vitamin C, Magnesium, Potassium, and more.

Avocados are not just highly nutritious but also incredibly versatile, which means you can easily include them in different recipes, whether savory or sweet. One of the most common ways to eat avocado is by enjoying it on toast, salads or sandwiches. However, you can also use it as a mayo alternative or replace it with butter when baking. You can even top chicken breasts with cubed avocado! There are plenty of ideas to try, so feel free to experiment.

Broccoli

Remember when you were a child, and your mom bribed you to eat your broccoli? Well, she did that for a reason! This green vegetable is healthy for you, as it is high in nutrients like vitamins C and K, fiber, and potassium. In fact, broccoli contains many compounds that play a role in preventing cancer. According to observational studies, consuming cruciferous veggies, such as broccoli, can reduce different types of cancer, including breast, pancreatic, lung, prostate and stomach cancer. Besides, broccoli helps lower your body’s cholesterol while maintaining eye health.

Broccoli is a versatile veggie, meaning you can eat it with almost anything. For instance, you can add it to your salads or use it as a side dish for dinner and consume it alongside pork, chicken, beef – and even tofu. 

Potatoes

While potatoes don’t really have the best reputation because they are high-carb food, they are actually full of minerals and vitamins and a great source of antioxidants that can lower the risk of obesity, age-related vision loss, diabetes, cancer, etc. (no, French friends and potato chips don’t count here). As mentioned at the beginning of the article, a colorful veggie has a higher concentration of antioxidants, so aim for purple potatoes or sweet potatoes to enjoy great health benefits.

A large baked potato contains 1,560 milligrams of potassium and six grams of fiber. You can load it with toppings like seasoned tahini, guacamole or olive tapenade. Aside from baking potatoes in their skin, you can also roast them in the oven with garlic and olive oil. Or, you can wrap them in aluminum foil and cook them on a grill.

Last words

What you eat will inevitably impact your mood and physical health both in the short and long run, so choose foods that will help the systems in your body function properly. Being mindful of your diet is a real game-changer and an essential aspect of your wellness– if you don’t believe us, add those nuts and potatoes to your meals and see for yourself!