Ryan Raman

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.

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 barbarum polysaccharides. 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.

This article was originally published by Healthline. Reprinted with permission.

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20 Little Things That Make You Gain Weight

The average person gains one to two pounds (0.5 to 1 kg) every year (1).

1. Eating Quickly

In today’s world, people are busier than ever and tend to eat their meals quickly.

Unfortunately, eating quickly might be making you gain fat. Studies show that people who eat their meals quickly are more likely to be overweight or obese (2, 3, 4).

This is because it takes time for your body to tell your brain that it is full. Thus, people who eat quickly can easily eat more food than their body needs before feeling full (5).

If you’re a quick eater, try to consciously slow down by chewing more and taking smaller bites. You can learn more strategies to slow down your eating here.

2. Not Drinking Enough Water

Studies estimate that up to 16–28% of adults are dehydrated, with older people at an increased risk (6).

Not drinking enough water can make you thirsty. Interestingly, thirst may be mistaken as a sign of hunger or food cravings by the body (7).

In one study, scientists found that people who drank two cups of water right before breakfast ate 22% fewer calories at that meal than people who did not drink water (8).

Best of all, plain water has zero calories. Some studies have found that replacing sugar-sweetened beverages with water may reduce calorie intake by up to 200 calories per day (9).

If you find plain water boring, try adding slices of cucumber, lemon or your favorite fruit to add a dash of flavor.

3. Being Too Social

Having a social life is important for maintaining a happy work-life balance.

However, being too social might be making you gain fat. Social situations often involve food or alcohol, which can easily add unwanted calories to your diet.

In addition, research shows that people tend to eat like the people they are with. So if your friends eat big portions or prefer unhealthy foods, you’re more likely to follow suit (10, 11).

Fortunately, there are things you can do to stay healthy without giving up your social life. You can find clever tips to eat healthy when eating out here.

4. Sitting Too Long

In Western countries, the average adult sits for 9 to 11 hours per day (12).

Although it seems harmless, studies show that people who sit longer are more likely to be overweight. In addition, they have higher risks of chronic diseases and early death (13).

For example, an analysis of six studies of nearly 600,000 people found that adults who sat for longer than 10 hours per day, such as the average office worker, had a 34% higher risk of an early death (12).

Interestingly, studies have also found that people who sit the longest don’t seem to make up for the time they spent sitting with exercise (14, 15).

If your work involves sitting for long intervals, make sure you exercise either before work, during lunch or after work a few times per week. You can also try using a standing desk.

5. Not Getting Enough Sleep

Over a third of Americans don’t get enough sleep (16).

Unfortunately, a lack of sleep is strongly linked to weight gain. This is due to many factors, including hormonal changes and a lack of motivation to exercise (17).

In one study, scientists analyzed the sleeping habits of over 68,000 women over 16 years. They discovered that women who slept fewer than 5 hours per night had a much higher risk of gaining weight than people who slept 7 hours or more (18).

What’s worse, people who don’t get enough sleep are more likely to gain belly fat, or visceral fat. Carrying more visceral fat is linked to a higher risk of harmful diseases like heart disease and type 2 diabetes (19, 20).

If you’re struggling to fall asleep, you can find helpful tips to help you fall asleep faster here.

6. Not Having Time to Relax

Many people lead busy lives and never have time for themselves.

Sadly, not having time to relax could make you feel constantly stressed and gain some fat.

Studies show that constant stress is linked to belly fat. It seems that this stress makes people unconsciously crave unhealthy “comfort foods” to relieve stress and make them feel better (21).

Meditation is a great alternative for dealing with stress. A review of 47 studies of over 3,500 people showed that meditation helped alleviate stress and anxiety (22).

Aside from meditation, you can also try yoga, cutting back on caffeine and practicing mindfulness to help relieve stress.

7. Eating From Large Plates and Bowls

The size of your plates and bowls could have a significant impact on your waistline.

In an analysis of 72 studies, scientists found that people ate more food when it was served on larger plates and bowls than smaller plates and bowls without even realizing it. On average, people who ate from larger tableware consumed 16% more calories per meal (23).

Additionally, another study found that even nutrition experts unconsciously ate 31% more ice cream when they were provided with larger bowls (24).

This happens because larger plates can make a serving of food look smaller than it is. This tricks your brain into thinking you haven’t eaten enough food.

Simply switching to smaller tableware may help you eat less food without feeling hungry.

8. Eating in Front of the TV

People often eat while watching TV, browsing the Internet or reading the paper. However, eating while distracted could make you eat more food.

A review of 24 studies found that people ate more food during a meal when they were distracted (25).

Interestingly, those who ate while distracted also ate significantly more food later in the day. This might be because they didn’t realize how much food they ate during the meal.

While you’re eating, aim to remove all distractions and focus on your meal. This is known as mindful eating and helps make eating a more enjoyable and conscious experience (26).

9. Drinking Your Calories

Drinking fruit juices, soft drinks and other beverages might be making you gain fat.

Your brain does not register calories from beverages the same way it registers calories from foods, meaning you're likely to compensate by eating more food later on (27).

In one study, 40 people consumed 300 calories from either whole apples, applesauce or an apple with their meal at six different times. Scientists found whole apples the most filling, while apple juice was the least filling (28).

Get your calories from whole foods rather than beverages. Whole foods take more time to chew and swallow, which means your brain has more time to process hunger signals.

10. Not Eating Enough Protein

A lack of protein in your diet might be making you gain fat.

This important nutrient can help you stay fuller for longer while eating less food (29).

Protein tells the body to make more fullness hormones like peptide YY, GIP and GLP-1. It also tells the body to make fewer hunger hormones like ghrelin (30, 31).

Studies have also shown that a higher protein diet can help boost your metabolism and preserve muscle mass — two factors important for maintaining a healthy weight (29, 32).

To increase your protein intake, try eating more protein-rich foods like eggs, meats, fish, tofu and lentils. You can find more delicious protein foods here.

11. Not Eating Enough Fiber

A lack of fiber in your diet could be making you gain fat. This is because fiber helps control your appetite to keep you fuller for longer (33, 34, 35).

One study showed that eating an extra 14 grams of fiber per day may decrease your calorie intake up to 10%. This could lead to a loss of up to 4.2 pounds (1.9 kg) over four months (36).

Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, you can try taking a soluble fiber supplement like glucomannan.

12. Taking the Elevator Instead of the Stairs

If you take the elevator instead of the stairs at work, you’re missing out on an easy workout.

Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors (37).

In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health (38, 39, 40).

What’s more, research shows that taking the stairs may be faster than taking the elevator if you factor in waiting time (40).

13. Not Having Healthy Snacks Handy

Hunger is one of the biggest reasons why people gain weight.

When people are hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods (41, 42, 43).

Having healthy snacks handy can help combat hunger and curb your cravings for unhealthy foods.

Just remember to keep your portion sizes at meals in check. Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline.

You can find many delicious healthy snack ideas here.

14. Eating Too Many Healthy Fats

Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet.

Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are also high in calories.

For example, a single tablespoon of olive oil contains 119 calories. If you add multiple spoons of oil to your meals, the calories can add up quickly (44).

Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.

In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.

15. Shopping Without a Grocery List

Shopping without a grocery list might be making you gain fat.

Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy.

In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money (45, 46).

Here are a few tips for making a grocery list:

Arrange foods by category so that they are easier to locate.
If you’re familiar with the store, list your foods in order from closest to the entrance to furthest from the entrance. This will help save you time and avoid temptation.
Make sure your grocery list matches your weekly meal plan so that you don’t have to go back to the store again.

16. Drinking Too Many Milky Coffees

Over 60% of Americans drink coffee daily (47).

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be contributing to fat gain (48).

For example, a tall latte from Starbucks has 204 calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories (49, 50).

17. Not Eating Enough Fruits and Veggies

Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake (51).

This is likely a big reason why 70% of Americans are either overweight or obese (52).

Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline (53).

Many studies have also shown that people who eat more vegetables and fruits are more likely to be at a healthier weight (54, 55).

If you find it hard to eat your fruits and veggies, here are a few helpful tips:

Add some fruit to your morning oatmeal.
Prepare some raw veggie sticks and take them with you to work.
Add plenty of chopped vegetables to your soups, stews and lasagnas.
Eat vegetable-rich soups and stews as it gets colder outside.
If you find it hard to prepare fresh veggies, try mixing it up with frozen veggies.

18. Using Too Much Dressing

A single serving of salad dressing can contain more calories than your entire salad.

For example, common salad dressings like ranch, bleu cheese and Caesar dressings contain between 130 to 180 calories per standard serving (56, 57, 58).

To put this into perspective, it would take you 30 minutes of walking at a moderate pace to burn off just the salad dressing (59).

Instead, try to cut back on the salad dressings as much as possible, as they can easily add calories to your diet. Or better yet, opt for a low-calorie salad dressing like a vinaigrette.

19. Having Irregular Mealtimes

While delaying a meal every now and then isn’t harmful, constantly eating at irregular times may be harmful to your health and your waistline.

In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal. This means people with irregular mealtimes may often feel more hungry and eat more food (60).

Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases. This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control (60, 61).

In theory, irregular mealtimes may promote these harmful effects by affecting your body’s internal clock. This internal clock helps regular processes like appetite, metabolism and digestion, so irregular eating may disrupt their rhythm (61, 62, 63).

20. Not Eating Healthy on the Weekend

People often find it easier to eat healthy during the week because they typically have a daily routine with their work and life commitments.

Conversely, weekends tend to have less structure. In addition, people may be around more unhealthy temptations, which can lead to weight gain.

In one study, scientists observed the diet and exercise habits of 48 people. They found that people gained weight on weekends, as they ate more food and were less active (64).

Fortunately, you also have more time on the weekends to go outdoors and exercise. Moreover, you can avoid temptation by removing unhealthy foods from the household.

The Bottom Line

There are many little things that can make you gain fat.

However, you can make lifestyle changes today to account for them.

By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine and avoid sabotaging it by accident.

This article was originally published by Healthline. Reprint with permission.

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12 Healthy Foods High in Antioxidants

20 Little Things That Make You Gain Weight

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