Nutrient: antioxidants

Peanut

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Peanut is a favorite snack of athletes due to high content of protein and fiber and low percentage of carbohydrates. Healthy fats and quality protein and fiber make it a very filling food, contributing to weight management. Although peanut protein has many health benefits, it can cause severe allergies in some people. Thanks to healthy fats it contains, as well as magnesium, copper and antioxidants, peanut is a good choice for maintaining heart health. Eating raw peanuts with skin provides most antioxidant benefits. Being relatively low in carbohydrates with low glycemic index and rich in fiber and fat, it represents diabetes friendly food. Furthermore, peanut is one of the best sources of biotin, a B vitamin converting food into energy, promoting hair and nail health, regulating blood sugar and supporting healthy pregnancy.

Macadamia

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Macadamia nut is native to Australia and has buttery, creamy texture. Like other nuts, it contains loads of healthy monounsaturated fats, making it beneficial for heart health and lowering cholesterol levels. It is rich in antioxidants fighting inflammation, especially flavonoids, as well as vitamin E. Palmitoleic acid or omega-7 fatty acid found in these nuts is good for skin and hair growth, heart health, prevents high blood pressure and diabetes and promotes fullness. Like other nuts, it aids weight management due to high protein and fiber and low carbohydrate content. Despite high fat content, some of the fats don’t get absorbed during digestion.

Kiwi

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Kiwi is an unexpectedly good source of vitamin C, packing more per 100g than oranges and lemons. It is rich in antioxidants believed to help lungs function properly making it possible source for asthma treatment. Kiwi is full of fiber and improves digestion. Another compound that helps with digestion is enzyme actinidin, enhancing breaking down of the proteins. Kiwi is great as immunity booster, can lower blood pressure and improve eye and skin health. Some antioxidants and serotonin found in it can help with insomnia and sleep disorders.

Sweet potato

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Sweet potato is loaded with beta-carotene that’s converted to vitamin A in our body – just 100g provides almost 4 times of needed daily intake of this vitamin. Beta-carotene is giving it bright orange color, making sweet potato a great booster of eye health. It is also rich in fiber and antioxidants and is beneficial for gut health, especially the purple sweet potato. This colored variety of sweet potato is rich in anthocyanins, that can even have anti-cancer properties, particularly colon cancer. It is also a good source of magnesium that can help manage stress levels.

Asparagus

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Asparagus packs a lot of nutrients in a very few calories that makes it a highly nutrient dense food. It is rich in antioxidants and vitamin K, A and E as well as fiber and protein. It helps with digestion and regulates diabetes. It is a good source of folate, helping red blood cells formation and especially supporting healthy development in pregnancy. It is also rich in potassium which helps lower blood pressure. Asparagus contains high levels of the amino acid called asparagine and is a natural diuretic, enabling excess fluid and salt get out from the body.

Pistachio

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Pistachio is one of the richest sources of vitamin B6 and is very high in potassium. It contains antioxidants, especially lutein and zeaxanthin, promoting eye health. These antioxidants from pistachio are very easily absorbed in our body. Also packed with protein and aminoacids, it is great for gut health, blood vessels and prevention of cardiovascular diseases. It is a great source of vitamin E, improving skin and hair health. Pistachio can also help with blood sugar control and lowering cholesterol and keeps heart healthy. It may aid weight loss when consumed in moderation since not all the fat from it is absorbed in our body.

Chestnut

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Chestnut differs from other nuts, especially because it is very low in fats, significantly lower in calories and has much higher content of vitamin C when compared to its relatives. It is very filling and promotes fullness. Chestnut is a great choice for restoring energy levels due to high carbohydrate content. Like other nuts, it is rich in antioxidants, especially ellagic acid and is good for heart and cardiovascular health. It is rich in copper and manganese and reduces cholesterol levels and improves digestion. Thanks to high copper content, it is also keeps bones strong and healthy.

Walnut

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Walnut is highest in antioxidants among all nuts, rich in vitamin E, ellagic acid and melatonin. Loads of omega-3 fats make it a great choice for protecting heart health. It is believed that walnut can reduce cholesterol and triglyceride levels. Walnut also lowers risk of cancer, especially prostate and color one and being also rich in polyphenols, it decreases inflammation in the body. It benefits gut health and is a good choice for weight management and decreasing appetite. Another benefit is lowering risk of diabetes and it is considered good for brain health and improving brain functions. In males, walnut can improve reproductive health.

Cashew

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Cashew is native to Brazil and filled with antioxidants. It is a good choice for weight loss, especially when eaten raw, since not all fat from is absorbed when consumed in this form. Rich in protein and fiber like other nuts, it is good for heart health and lowering cholesterol. Cashew is loaded with copper, good for formation of red blood cells and anemia prevention. It also contains lots of magnesium, zinc and iron. Cashew also promotes eye health and due to high levels of selenium and copper, cashew oil is great for skin and hair.

Orange

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Orange is high in sugars, but also fibers and polyphenols which don’t cause sugar level spikes. It is rich in vitamin C, folate and contains antioxidants, mostly flavonoids and carotenoids. Thanks to citric acid, it can prevent kidney stones. Drinking fresh orange juice with food rich in iron can help iron absorption and help with anemia treatment. It is also a decent source of potassium, supporting heart health. For maximizing the benefit and more filling effect, it should be consumed as whole fruit, as opposed to just juice without fiber.

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