6 Meals With Extra Antioxidants That Cranberries

Cranberries are identified for being wealthy in antioxidants, together with vitamin C, vitamin E, and phytonutrients like anthocyanins and phenolic compounds. A half cup of uncooked cranberries boasts about 55 µmol TE (micromoles of Trolox Equivalents), a typical measurement of antioxidant capability.

Nevertheless, cranberries aren’t the best antioxidant meals—listed below are six that include much more antioxidants per serving.

Antioxidant content material: 74 µmol TE per ½ cup

Blueberries are full of antioxidants like vitamin C and varied phytochemicals, together with anthocyanins, which “assist assist eye well being in addition to vascular perform,” Dani Dominguez, MS, RDN, registered dietitian nutritionist and founding father of SunBright Wellness, advised Well being. 

What’s extra, blueberries supply vitamin Ok and fiber, making them a nutrient-dense addition to any eating regimen.

Antioxidant content material: 60 µmol TE per ½ medium artichoke

Artichokes include antioxidants, together with vitamin C, gallic acid, chlorogenic acid, and luteolin. “These promote liver well being, enhance digestion, and have diuretic properties,” Jessica Brantley-Lopez, MBA, RDN, advised Well being. One other good thing about artichokes? Their excessive fiber content material.

Artichokes might be roasted, steamed, or boiled and added to salads, pastas, casseroles, or included into dips.

Antioxidant content material: 85 µmol TE per 100 grams

Pecans are antioxidant powerhouses, containing vitamin E, tannins, and ellagic acid. These vitamins, together with different compounds in pecans, equivalent to calcium and phosphorus, assist “assist coronary heart well being, enhance digestion, and supply anti-inflammatory advantages,” defined Brantley-Lopez. 

Pecans might be added to selfmade granola, baked items, cereal, salads, or just snacked on uncooked.

Antioxidant content material: 182 µmol TE per 1 medium apple

Apples are full of fiber and antioxidants like vitamin C, quercetin, and ursolic acid, making them a wonderful addition to a eating regimen geared toward supporting digestion, immunity, blood sugar regulation, and general well being.

Antioxidant content material: 72 µmol TE per ½ cup

Like blueberries, blackberries are impressively antioxidant-dense, together with vitamin C and anthocyanins, which assist fight irritation. These vitamins—together with fiber—make it simpler to soak up iron and assist intestine well being, pores and skin integrity, and collagen manufacturing, registered dietitian Brittany Brown, RD, IBCLC, CDE, advised Well being.

Antioxidant content material: 178 µmol TE per 1 medium pear

You might consider pears as being a fiber powerhouse, however they’re additionally wealthy in antioxidants—over 3 times the content material of a typical serving of cranberries. These embrace plant compounds like quercetin and kaempferol, which assist general well being and will present anti-cancer advantages.

Antioxidants are compounds that neutralize free radicals, that are unstable molecules produced naturally within the physique or in response to stressors like smoking and UV publicity that may injury DNA. 

Consuming antioxidants can cut back this injury, serving to to “shield mobile buildings, cut back irritation, assist the immune system, forestall persistent ailments, promote pores and skin well being, improve eye well being, assist cleansing processes, and shield blood vessels,” stated Brantley-Lopez.

Fortunately, there are lots of accessible and scrumptious sources of antioxidants—together with all of the meals highlighted above. “Consuming a colourful number of meals is likely one of the best methods to make sure you’re getting a broad combine of those protecting compounds,” Brown emphasised.