12 Healthy Foods High in Antioxidants

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.

Sadly, chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (1).

Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.

Scientists use several tests to measure the antioxidant content of foods.

One of the best tests is the FRAP (ferric reducing ability of plasma) analysis. It measures the antioxidant content of foods by how well they can neutralize a specific free radical (2).

The higher the FRAP value, the more antioxidants the food contains.

Here are the top 12 healthy foods that are high in antioxidants.

1. DARK CHOCOLATE

Lucky for chocolate lovers, dark chocolate is nutritious. It has more cocoa than regular chocolate, as well as more minerals and antioxidants.

Based on the FRAP analysis, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). This is even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively (3).

Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

For example, a review of 10 studies looked at the link between cocoa intake and blood pressure in both healthy people and those with high blood pressure.

Consuming cocoa-rich products like dark chocolate reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg (4).

Another study found that dark chocolate may reduce the risk of heart disease by raising blood antioxidant levels, raising levels of “good” HDL cholesterol and preventing “bad” LDL cholesterol from becoming oxidized (5).

Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease (6).

SUMMARY: Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains.

2. PECANS

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants.

Based on a FRAP analysis, pecans contain up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, pecans can help raise antioxidant levels in the blood.

For example, a study found that people who consumed 20% of their daily calories from pecans experienced significantly increased blood antioxidant levels (7).

In another study, people who consumed pecans experienced a 26–33% fall in oxidized blood LDL levels within two to eight hours. High levels of oxidized LDL cholesterol in the blood is a risk factor for heart disease (8).

Although pecans are a great source of healthy fats, they are also high in calories. So it’s important to eat pecans in moderation to avoid consuming too many calories.

SUMMARY: Pecans are popular nuts rich in minerals, healthy fats and antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.

3. BLUEBERRIES

Although they are low in calories, blueberries are packed with nutrients and antioxidants.

According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies even suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables (9, 10).

In addition, research from test-tube and animal studies has shown that the antioxidants in blueberries may delay the decline in brain function that tends to happen with age (11).

Researchers have suggested that the antioxidants in blueberries may be responsible for this effect. They’re thought to do this by neutralizing harmful free radicals, reducing inflammation and changing the expression of certain genes (11).

Additionally, the antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure (12).

SUMMARY: Blueberries are among the best sources of antioxidants in the diet. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay the decline in brain function that happens with age. 

4. STRAWBERRIES

Strawberries are among the most popular berries on the planet. They are sweet, versatile and a rich source of vitamin C and antioxidants (13).

Based on a FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Moreover, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that have a higher anthocyanin content tend to be brighter red (14).

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol (15, 16).

A review of 10 studies found that taking an anthocyanin supplement significantly reduced LDL cholesterol among people who had either heart disease or high LDL levels (17).

SUMMARY: Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5. ARTICHOKES

Artichokes are a delicious and nutritious vegetable not very common in the North American diet.

But they have a long history — people in ancient times used their leaves as a remedy to treat liver conditions like jaundice (18).

Artichokes are also a great source of dietary fiber, minerals and antioxidants (19).

Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Artichokes are especially rich in the antioxidant known as chlorogenic acid. Studies suggest that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes and heart disease (20, 21).

The antioxidant content of artichokes can vary, depending on how they are prepared.

Boiling artichokes may raise their antioxidant content by eight times, and steaming them may raise it by 15 times. On the other hand, frying artichokes may reduce their antioxidant content (22).

SUMMARY: Artichokes are vegetables with some of the highest levels of antioxidants, including chlorogenic acid. Their antioxidant content can vary based on how they are prepared.

6. GOJI BERRIES

Goji berries are the dried fruits of two related plants, Lycium barbarum and Lycium chinense.

They have been a part of traditional Chinese medicine for more than 2,000 years.

Goji berries are often marketed as a superfood because they are rich in vitamins, minerals and antioxidants (23, 24).

Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, goji berries contain unique antioxidants known as Lycium barbarumpolysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging (25, 26).

Moreover, goji berries may also be very effective at raising blood antioxidant levels.

In one study, healthy elderly people consumed a milk-based goji berry drink every day for 90 days. By the end of the study, their blood antioxidant levels had risen by 57% (27).

While goji berries are nutritious, they can be expensive to eat on a regular basis.

Moreover, there are only a handful of studies on the effects of goji berries in humans. Though these support their health benefits, more human-based research is needed.

SUMMARY: Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help fight skin aging.

7. RASPBERRIES

Raspberries are soft, tart berries that are often used in desserts. They are a great source of dietary fiber, vitamin C, manganese and antioxidants (28).

Based on a FRAP analysis, raspberries have up to 4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies have linked the antioxidants and other components in raspberries to lower risks of cancer and heart disease.

One test-tube study found that the antioxidants and other components in raspberries killed 90% of stomach, colon and breast cancer cells in the sample (29).

A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers (30).

Moreover, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease (31, 32, 33).

That said, most of the evidence for the health benefits of raspberries is from test-tube studies. 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.

8. KALE

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. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams) (3, 34).

However, red varieties of kale such as redbor and red Russian kale may contain nearly twice as much — up to 4.1 mmol of antioxidants per 3.5 ounces (3).

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 (35).

SUMMARY: Kale is one of the most nutritious greens on the planet, partly because it’s rich in antioxidants. Although regular kale is high in antioxidants, red varieties may contain close to twice as much.

9. RED CABBAGE

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 (36).

According to a FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

That’s more than four times the amount of antioxidants in regular cooked cabbage (3).

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 (37).

What’s more, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help strengthen the immune system and keep the skin firm (38, 39).

Interestingly, the way red cabbage is prepared can also affect its antioxidant levels.

Boiling and stir-frying red cabbage may boost its antioxidant profile, while steaming red cabbage may reduce its antioxidant content by almost 35% (40).

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.

10. BEANS

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 3.5 ounces (100 grams) (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, 42).

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, 46).

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.

11. BEETS

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 (47).

Based on a FRAP analysis, beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

They’re particularly rich in a group of antioxidants called betalains. These give beets their reddish color and have been linked to health benefits.

For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract (48, 49).

Additionally, beets contain other compounds that may help suppress inflammation. For example, a study found that taking betalain capsules made from beetroot extract significantly relieved osteoarthritis pain and inflammation (50).

SUMMARY: Beets are a great source of fiber, potassium, iron, folate and antioxidants. They contain a group of antioxidants called betalains that have been linked to impressive health benefits.

12. SPINACH

Spinach is one of the most nutritionally dense vegetables. It’s loaded with vitamins, minerals and antioxidants, and is incredibly low in calories (51).

Based on a FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Spinach is also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging UV light and other harmful light wavelengths (52, 53, 54).

These antioxidants help combat damage to the eyes that free radicals may cause over time.

SUMMARY: Spinach is rich in nutrients, high in antioxidants and low in calories. It’s also one of the best sources of lutein and zeaxanthin, which defend the eyes from free radicals.

The Bottom Line

Antioxidants are compounds that your body makes naturally. You can also get them from foods.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Unfortunately, oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and many other chronic diseases.

Fortunately, eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

12 Reasons to Drink Water and Stay Hydrated Every Day

You’ve probably been told by someone — maybe a television show, website, or even a medical professional — that you should be drinking a lot of water each day. Some experts suggest individuals consume about two to three liters of water every day, which is roughly eight or nine glasses.

But, why, exactly, is it so important to drink that much water? What benefit can it provide to drink so much water instead of other types of beverages, like coffee, tea, soda, or juice? Let’s take a closer look at the importance of drinking a substantive amount of water each and every day.

1. Fuel Up

We often reach for something caffeinated — like coffee, tea, or an energy drink of some kind — when we need a boost of energy, but the truth is that keeping hydrated with water can often be all we need to fuel up.

That’s because water plays an important role in fueling our muscles, giving them the hydration they need to perform in an optimal fashion during physical exercise. Ever been working out or playing a sport and experienced a painful or uncomfortable cramp? Chances are you didn’t drink enough water that day. Additionally, staying hydrated can help you avoid painful muscle tears and pulls.

2. Jumpstart Your Metabolism

The search for the secret to weight loss and maintaining a healthy body weight: for many people, it’s an obsession. The truth of the matter is that keeping trim often requires keeping your metabolism high, which is much easier said than done. A high metabolism can help an individual burn calories even when they’re not engaged in intense physical exercise.

And drinking a sufficient amount of water each day plays an important role in keeping that metabolism churning along. Research shows that consuming water can help give your metabolism a bump, helping you push through that workout and keep your body ripping through calories even when you’re at rest.

3. Good for the Skin

No one wants dry, flaky skin, and few people want to curl up with someone who might cover them with flakes of dandruff. But lots of people routinely deal with these kinds of skin issues, particularly during the long winter months, when many of us are stuck indoors and exposed to heating systems that can easily dry out the skin.

You can use moisturizers to bring some elasticity back to your epidermis, but you can also help return a lot of moisture to your skin by simply drinking water, and lots of it. By getting a sufficient amount of water in your system each day, you can help your skin appear and feel much healthier and youthful.

4. Beat Headaches

Many of us turn to caffeinated beverages like coffee, tea, energy drinks, and soda to help give us a boost of energy during the long work day. But drinking these kinds of beverages all the time can lead to our dehydration, which can be felt in a few different ways.

One of the more irritating results of dehydration: headaches that can start as an annoyance but may eventually become quite painful and debilitating. To help overcome these dehydration-linked headaches, ensure you get a sufficient amount of water each and every day.

5. Mental Boost

Hydration is an important factor in establishing our energy levels for the day, which means it can play a huge role in determining our capability for physical activity. But it also represents a significant factor in determining our concentration levels and our ability to be productive in an intellectual capacity.

Without a sufficient supply of water, we can struggle to focus on tasks of just about any kind, let alone those that are more complex and require a high level of concentration. If you work in a mentally-demanding position, then it’s crucial that you stay hydrated throughout the day.

6. Immunity Protection

The tempestuous temperatures of spring and fall can have a significant impact on our immune systems, which is why so many people fall ill with ailments like bronchitis, influenza, and the common cold during these parts of the year.

But you can help your immune system out a lot by simply drinking a sufficient amount of water. Staying fully hydrated keeps all of your major organs, particularly the liver and kidneys, functioning as they should, helping us stave off threats to our health.

7. Boost Your Bones

As we age, our bones tend to weaken — it’s why older adults, and especially older women, often struggle with arthritis and pain in the hands, knees, hips, and feet. To help with this, many individuals turn to pain relievers and, in some more extreme cases, surgery.

In any case, you can do yourself a favor by staying hydrated at all times. Why? Because research shows that drinking a sufficient amount of water can help build stronger bones. It may not be enough to prevent a fracture, but it can help maximize the strength of your bones and give you a chance to overcome bone-related ailments.

8. Help Digestion

Like many other parts of your body, your digestive system — including the stomach and intestines — requires a regular supply of water to stay healthy and fully functional. Water helps keep the linings of your digestive system intact, reducing your chances of experiencing pain or discomfort as a result of eating certain types of food.

Additionally, water can help your body process your food better, giving you the energy you need to carry out physical tasks and the concentration required to focus on complicated procedures.

9. Stay Regular

There may be no better reason to drink lots of water each day than staying regular — in other words, ensuring you have satisfactory and complete bowel movements each and every day (or close to each day).

Hydration plays an important role in keeping food moving through your body, from chewing to digestion in the stomach, small intestine, and colon. Without enough water in your system, food is more likely to process slowly or even become stuck on its way through your body. So, if you have significant issues with constipation, try drinking more water and see how that affects your situation.

10. Help Your Mood

Staying hydrated helps give us the energy we need to complete important physical and mental tasks, from participating in sports, going to the gym, keeping tabs on the kids, to focusing on complex tasks at work. In this way, water helps us reach a variety of goals.

Being able to accomplish simple and more complicated tasks gives us confidence, which in turn can help us feel better about ourselves. And in a day and age when it seems like so much of the news is negative and pessimistic, it’s hard to understate the importance of maintaining a good mood.

11. Assist with Weight Loss

We’re often searching for ways to lose weight and that’s pretty understandable. After all, food is virtually everywhere in our society and rarely do we see healthy foods — like fruits, vegetables, and whole grains — advertised in an appealing way. Instead, it’s often unhealthy fast food that we see in advertisements all around us, whether it’s in a television commercial, on the side of a bus, or in an ad on a website.

One easy way to give you a leg up in reaching your weight loss goals is to simply drink lots of water. For one, it will give you the energy you need to get physical exercise and burn calories. Second, it can help make you feel full, alleviating the feeling that you need to eat. In fact, try starting every meal with a full glass of water — you may just find you eat a lot less.

12. Recover Faster

You’ve probably heard the saying “everything in moderation, including moderation.” In essence, it’s okay to go wild once in a while — like over-indulging in unhealthy food or drink.

And that means your body will need to recover from time to time. Maybe you’ll feel a little sick to your stomach after eating too much at a restaurant buffet. Or maybe you’ve got that nasty hangover feeling after drinking too much of your favorite alcoholic beverage the night before. Drinking water can help flush out these toxins and get you back to feeling healthy and physically and mentally fit.

Duct Tape – Never Leave Home Without It

During a private "fly-in" fishing excursion in the
Alaskan wilderness, The chartered pilot and
Fishermen left a cooler and Bait in the plane,
A bear smelled it.........

This is what the bear did to the plane.

The pilot used his radio and had another pilot bring him 2
New tires, 3 cases of duct tape, and a supply of sheet plastic.
He Patched the plane together, and FLEW IT HOME !

Duct Tape – Never Leave Home Without It.

A Beautiful Desert Village That Is The “Oasis Of America” (33 Pics)

Huacachina is a village in the Ica Region of southwestern Peru. This small town has only 115 people and is a resort and tourist destination for locals from Ica and people wanting to experience desert activities like dune rides and sandboarding. Located around a small lagoon, the legend says that a native princess was captured by a hunter and the water she was bathing in became the lake and that she now lives in the oasis as mermaid.