Antioxidants – 5 Food Ideas 


Eat the rainbow! Bright foods and strong flavors are a must.  A healthy diet consists of foods that are rich in nutrients and antioxidants. Consuming foods that vary in color is so important for your health. Antioxidants occur naturally in food and fight free radicals.

Free radicals are absorbed by healthy cells through the air and environmental pollution or solar radiation. These free radicals can take up too much room in healthy cells and cause the degeneration of healthy cells. These in your body are linked to diabetes, heart disease, and even cancer.

Your body has its own mitigation strategies in place, but you can help it run more efficiently by trying these five food ideas.  Remember to eat produce within a few days. 

Note that frozen foods are picked when ripe and are quickly frozen so nutrients stay stable for a long time.  Cook them carefully.  Stir-frying and grilling are better than boiling but if you do need to boil, use the least amount of time and the least amount of water. 

1. Blueberries 

Wild blueberries win the antioxidant race between themselves and all other berries. One cup has 13,427 antioxidants, vitamins A and C, and flavonoids. Traditionally farmed blueberries have 9,019 per cup and have the same vitamins. You can add these yummy berries to smoothies, pies, and jelly. They are also high in potassium and a great pick during the summertime! 

2. Pinto Beans

As a super bean, pinto beans are extremely nutritious, easy on the wallet, and versatile. They are a significant source of protein, fiber, vitamins, minerals, and antioxidants. One cup of these has 23,728 antioxidants! It is believed these beans help relieve constipation, can reduce the risk of heart disease, and lower cholesterol levels. Pinto beans can be used to make refried beans, soups, chilis, and bean burgers. 

3. Artichokes  

This Mediterranean thistle plant packs a punch when it comes to nutrition. It can lower blood sugar, improve digestion, and benefit heart and liver health. They are low in fat, and high in fiber, vitamins, folate, minerals, as well as antioxidants. It’s easy to incorporate into dishes already in your diet. Add it to spaghetti, make a quinoa bowl with a mixture of veggies, include artichokes or stuff it! 

4. Red Delicious Apples 

America’s favorite apple! Although thousands of apple varieties are available worldwide, this one has the most antioxidants of all apples, with a whopping 1,500 milligrams of vitamin C. Vitamin C is required for growth, development, and the repair of body tissues. You eat apples in many different ways, including applesauce, apple pie, smoothies, dipped in peanut butter, and so many other ways! Don’t discard the peel since it is high in antioxidants.  Eating this tasty fruit will give you the immune and healing boost your body needs. 

5. Pecans 

Pecans have the highest antioxidant content compared to other nuts, with 35,880 per cup. They are great for heart health and are tasty! They are low in sugar and rich in vitamin E. Vitamin E has been linked to lowering the risk of Alzheimer’s disease. They can help you feel full with just a handful, so they are helpful when losing weight. Try this yummy snack in your yogurt, salad, or simply all by itself! 

Schedule a Visit Today! 

People who eat a diet high in flavonoids are less likely to develop chronic illnesses such as heart disease and cancer, and can avoid cognitive decline. The body needs approximately 3,000-5,000 antioxidants per day, with excess likely being filtered out through the kidneys. Help your body run at its peak performance! Schedule an appointment with the Dr. Leo at Today’s Integrative Health, located at 6321 Executive Blvd, Rockville, MD 20852, in the Executive office park. You’ll be glad you did! 

Related Products

Picture of Dr. L. J. Leo

Dr. L. J. Leo

Dr. Leo began his education at the Virginia College of Osteopathic Medicine in Blacksburg, Virginia, where he earned his doctorate in osteopathy. He completed his internal medicine residency through the U.S. Army and had the honor of serving multiple overseas tours before retirement.

Sign up for our Newsletter

We wil never sell or share your details to a 3rd party.