Nutrient: antioxidants

Kale

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Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.

Peach

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Peach is rich in carotenoids and other antioxidants that have anti-cancer properties and that are concentrated mainly in its skin. Rich in fiber and prebiotics, it can help improve digestion. It can also relieve allergy symptoms by preventing the release of histamines and reducing body’s reaction to allergens, like sneezing, itching or coughing. Antioxidants and vitamin A in peach can also benefit eye health.

Pear

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Often overshadowed by apple, pear is rich in antioxidants polyphenols and has very high fiber content, making it good for digestion and gut health. Pear can contain different antioxidants based on its color. Anthocyanins give it its red hue, while lutein and zeaxanthin appear in green pears. Another antioxidant present in the peel is quercetin, improving heart health, lowering cholesterol, blood pressure and risk of stroke. Pear is best eaten with the skin that holds most of its antioxidants and fiber. It is good for fighting inflammation and fiber in pear slows down digestion, helping regulate blood sugar levels and absorption of carbs.

Plum

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Plum is very rich in polyphenol antioxidants, especially anthocyanins, having anti-inflammatory effects and improving heart health. Sorbitol, a compound present in plums and prunes, can aid digestion and relieve constipation acting as a natural laxative. Plum extract may also help kill breast cancer cells. Although high in sugars, plum is rich in fiber and can help regulate blood sugar. Antioxidants found in this fruit can also benefit brain health and prevent some diseases, like Alzheimer’s.

Pomegranate

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Pomegranate is extremely rich in antioxidants, fiber and high in vitamin C and E content. It stands out with its punicalagins and punicic acid content, strong antioxidants with anti-inflammatory effects and improving heart health. It can be used to make blood thinner and lower blood pressure and cholesterol levels. That keeps blood vessels healthy and prevents atherosclerosis. Pomegranate extract can also help fight prostate cancer. Thanks to high antioxidant and vitamin C content, it helps boost immunity. Some compounds in pomegranate reduce plaque formation on teeth and have anti-bacterial effect on infections, especially in mouth and gums. Pomegranate may also improve memory after surgery. Due to high nitrate content, it is also used among athletes to boost physical performance and blood flow. Thanks to strong anti-inflammatory effects on the body, it can help treat arthritis and joint pain.

Raspberry

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Raspberry is one of the best sources of fiber among all berries. It is rich in vitamin C and stands on top among commonly consumed fruits when it comes to antioxidant activity. Like other berries, it is good for diabetes treatment and lowering blood sugar. Another compound present in raspberry is tannin, lowering absorption of carbs after a meal. Raspberry can have anti-inflammatory benefits, keeps heart health in check and can help treat arthritis symptoms and development.

Brussels sprout

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Brussels sprout stands out with its antioxidant content, particularly kaempferol. This compound may have anti-inflammatory and anti-cancer properties by reducing cancer cell growth and can improve heart health. Brussel sprout is rich in vitamin C and loaded with vitamin K, helping blood clotting and boosting bone health and has a high fiber content. Like other leafy vegetables, it is a great choice for people with diabetes and for regulating blood sugar levels. Omega-3 fats are also present in brussels sprout in decent amounts, making it a good plant based source of these healthy fats.

Blackberry

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Blackberry is packed with vitamin C and antioxidants, especially anthocyanins. Main benefits to overall health include keeping heart in check and preventing heart disease, boosting immunity and fighting inflammation. It is a very good source of fiber and helps with digestion. Due to vitamin K and manganese content, it is good for bone health and development and osteoporosis prevention. Blackberry extract can help maintain good oral health and fights bacteria in our mouth and gums. This berry is great for diabetes and obesity management, benefiting insulin resistance and triglyceride levels. It also has very low glycemic index and glycemic load, lower than most other commonly consumed berries.

Lime

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Lime is rich in vitamin C and antioxidants, especially flavonoids and can be easily added to the diet, either in form of salad dressings or by squeezing a few drops in drinking water. Thanks to its antioxidant and vitamin C levels, lime is good for skin health and promotes collagen production. Due to high acidity, it can improve digestion and help with constipation treatment. Another benefit of citric acid is helping metabolism and weight management and like other citrus fruits, lime can reduce risk of kidney stones. Drinking warm water with lime juice can help relieve reflux symptoms.

Brazil nut

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Brazil nut is the richest known source of selenium, containing up to almost 100 times more selenium than most other nuts. Selenium makes it an excellent choice for proper thyroid function, immune system and cell growth. However, while low levels of selenium are linked to neurodegenerative diseases like Parkinson’s and Alzheimer’s, consuming too many brazil nuts on daily basis (more than 5), can lead to selenium toxicity and overdose. Brazil nut is also rich in antioxidants like polyphenols gallic and ellagic acid and vitamin E, fighting inflammation. Finally, it is loaded with healthy polyunsaturated fats, reducing bad cholesterol and keeping heart healthy.

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