What are the best foods for antioxidant absorption? Some of the foods are easily recognized for their rich vitamin content but others are a little surprising. The foods that are rich in antioxidants are also typically rich in other healthful elements including minerals, vitamins and fiber, making them ideal for their many other benefits.
The USDA List of Top Antioxidant Foods includes the following healthy options for people to add to their diets. Fruits are among the most prominent.
Many fruits contain high levels of antioxidants, making them excellent choices for everyday consumption. Among the richest in antioxidants, include the following.
Berries
• Blackberries
• Cranberries
• Blueberries (cultivated)
• Raspberries
• Strawberries
• Wild blueberries
Apples
• Gala apples
• Granny Smith apples
• Red Delicious apples
Fruits
• Black plums
• Plums
• Prunes
• Sweet cherries
Other Foods
• Black beans
• Cooked artichokes
• Cooked russet potatoes
• Pecans
• Pinto beans
• Red kidney beans
• Small red beans
Colorful Options
As a rule of thumb, try to keep lots of rich color on your plate, Foods that are higher in antioxidants tend to be rich in color. Fruits and vegetables that are not included in the top list of foods featured here can be high in antioxidants if the have some of the following colors.
• Yellow
• Red
• Orange
• Green
• Blue
Adding colorful fruits and vegetables ensures that you are getting the proper nutrition including fiber, minerals, vitamins and antioxidants.
Strawberry Surprise
When it comes to foods rich in antioxidants, strawberries appear to be among the best. According to a the Science Daily article, More Strawberries, More Antioxidant Absorption, strawberries offer excellent absorption of antioxidants without “maxing out” the healthful component. The article explores a research study conducted at the Human Nutrition Research Center of ARS Beltsville.
The colorful fruit offers a rich hue that indicates that there are high levels of antioxidants present. This is because blue and red colors result from anthocyanins, a compound that creates red, blue and purple pigments. Fruits that are naturally endowed with red, purple and blue tones offer excellent health benefits.
The study shows that the body is able to assimilate the anthocyanin easily, allowing for better absorption in the process. Selecting to incorporate fruits that contain these color-forming compounds on a daily basis is a great way to ensure optimal absorption. This may be why so many of the fruits listed on the top antioxidant foods include ones that are red, purple, black and blue.
Creating a balanced diet that is rich in nutrients, fiber and antioxidants is simple when you use color as an approach. Including a variety of colors on your plate, including ones on opposite ends of the color wheel is the ideal approach to creating a balanced diet.
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