Author: Clarissa Vanner

Surely you’ve heard the word antioxidant thrown around time and time again. But have you ever wondered, what does it actually mean? Today we’re sharing exactly what antioxidants are, why you need them, as well as the foods that are rich in antioxidants. Enjoying a healthy diet is a lot easier when you know why you’re putting certain foods in your body! Let’s all reap the benefits of these foods.

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1. What Are Antioxidants

First and foremost, it’s important to have an understanding of what antioxidants are. To explain it simply, they’re molecules that fight free radicals in the body. Which leads us into, what exactly are free radicals?

Free radicals can be harmless unless their levels become too high in the body. Too many free radicals can lead to damage to the cells as well as inflammation in the body and this is known as oxidative stress.

Source: Shutterstock

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2. Why We Need Antioxidants

Now that we have a basic understanding of how free radicals affect the body, we’re going to dive into exactly why we need antioxidants. We need them because they help to either stop or limit the damage that can be caused by free radicals. This may also help to prevent a variety of chronic diseases such as autoimmune disease, cardiovascular disease, and type 2 diabetes.

While the body produces it’s own natural antioxidant defense against free radicals there are many foods that are high in antioxidants too. Next, let’s explore some of the best foods that are high in antioxidants.

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3. Avocados

Avocados contain both beta-carotene and lycopene. These are essential carotenoid antioxidants that are most heavily concentrated in the dark green flesh which is often found close to the peel.

Avocados can be mashed into guacamole, chopped into salads and can even be enjoyed on toast. There are so many great ways to add them to your diet.

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4. Tomatoes

Tomatoes are rich in an antioxidant called lycopene. Lycopene has been associated with several health benefits such as may reduce the risk of cancer and heart disease.

Further tomatoes are also rich in vitamin C which helps your body absorb iron and they are also rich in vitamin K which helps regulate blood cells, blood clotting, and bone metabolism. As you can see tomatoes are chock full of nutrients and would be an excellent fruit to add to your daily diet.

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5. Green Tea

Studies show that green tea contains the highest amount of antioxidants in comparison to other teas. Green tea contains both polyphenols and catechins which are both antioxidants that help prevent cell damage in the body.

To explain further, polyphenols are known to help reduce inflammation in the body and some studies show that it may even help to fight cancer too. Catechins not only protect the cells in your body but some studies show that they can also help to kill off bacteria and discourage viruses such as the flu .

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6. Spinach

Spinach is a powerhouse when it comes to nutrients. Firstly, it’s very low in calories but very high in essential vitamins and minerals. For example, spinach is rich in vitamin C, vitamin K, iron, calcium and so much more.

Spinach is also rich in antioxidants such as zeaxanthin and lutein. Both of these antioxidants can help protect the eyes from harmful light such as UV light.

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7. Kale

Kale is a part of the cabbage family and much like spinach, kale is also rich in antioxidants. It is also rich in many other nutrients too which is why it is a true powerhouse vegetable. By consuming just one cup of kale, you will absorb Vitamin A, K, C, B6, as well as several minerals such as manganese, calcium, potassium and a few others.

More specifically, kale is rich in several antioxidants such as vitamin C, beta-carotene, flavonoids, and polyphenols. These antioxidants may help to protect your heart, lower your blood pressure, as well as helps to prevent inflammation and viruses in the body.

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8. Oranges

Some would consider that oranges are nature’s candy. After all, they’re naturally sweet and unlike real candy are incredibly nutritious. Along with antioxidants, oranges are also chock full of vitamin C, potassium, folate, and thiamine.

Oranges are also a good source of citric acid which may help to prevent kidney stone formation. Further, the antioxidant properties found in oranges may help to lower the risk of heart disease.

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9. Grapes

Grapes are available in several colors, green, red, and purple. Grapes contain polyphenols, a powerful antioxidant. It also believed that polyphenols have anti-inflammatory properties too. Some studies believe that the antioxidant properties found in grapes may help to prevent cancer, help reduce the risk of cardiovascular disease, and may help alleviate allergy symptoms.

While grapes are certainly healthful food, there is something to be said about wine. Some studies show that red wine may have heart-healthy benefits. This is due to resveratrol, which is part of polyphenol compounds. Resveratrol is found in the skin of grapes and because wine is fermented with grape skin it is believed that red wine contains more resveratrol in comparison to white wine.

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10. Broccoli

There is a reason why we were encouraged to eat more broccoli as kids, it’s a nutrient-rich food! Its nutritional profile is quite impressive as it is rich in fiber, vitamin C, potassium, B6, and vitamin A.

Broccoli is also rich in antioxidants as it is a great source of sulforaphane, a potent antioxidant as well as, an excellent source of lutein, a compound antioxidant. Both of these antioxidants are believed to neutralize free radicals in the body and in turn, help to prevent cell damage.

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11. Raspberries

Raspberries are naturally sweet and are bold in color. They’re also laden with amazing nutrients making them one of the most popular berries of all. Raspberries are available in several colors, there are yellow varieties, black varieties, and the most common, red.

Raspberries are rich in flavonoids, which are a powerful antioxidant. This antioxidant has anti-inflammatory properties, may improve memory, may decrease your chance of cardiovascular disease, and may prevent cancer. They’re so sweet and can be enjoyed by the handful which makes them easy healthful food you can add to your daily diet.

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12. Artichokes

Artichokes may not be the most popular food but they are certainly healthy for you! They’re low in fat and rich in vitamins, minerals, fiber, and of course, antioxidants. In fact, some studies show that artichokes are one of the most antioxidant-rich vegetables as they contain polyphenols, flavonoids, anthocyanins, and several others.

There are many ways you can start adding more artichokes into your diet. You can cook them on the grill or bake them in the oven. They would make a great addition to a salad, pasta dishes and can even be added into a delicious artichoke and spinach dip!

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13. Pecans

Nuts are a wonderful snack as they’re loaded with nutrients, and they taste delicious too. However, there is one particular nut that stands out from the rest, pecans! Pecans are not only rich in antioxidants but they’re a healthy unsaturated fat too.

The antioxidants found in pecans may help to promote heart health as well as disease prevention. Further, the antioxidants may also help to reduce bad cholesterol.

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14. Goji Berries

Goji berries are native to Asia and have been used as a food supplement and a medicinal herb for thousands of years. They can be easily added to smoothies, yogurt, salads, baked goods and so much more.

To begin, goji berries are rich in zeaxanthin, an antioxidant that may help to protect the eyes as well as help to prevent damage from UV light and oxidative stress. Further, the antioxidants found in goji berries may also boost your immune system as they can fight destructive free radicals.

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15. Red Cabbage

Red cabbage is often forgotten about but it shouldn’t be. It has an impressive nutritional profile and would be another excellent veggie to add to your daily diet. Toss it into a salad or cook it into a stir fry, your choice!

Red cabbage is rich in polyphenols, and sulfur compounds, 2 powerful antioxidants. Further, red cabbage is also rich in Vitamin C which is an impressive antioxidant that may help to protect against vision loss, heart disease as well as some types of cancers.

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16. Blueberries

Blueberries are extremely rich in antioxidants, and if they’re not already a part of your daily diet, you may want to add them. Fiber, Vitamin C, Vitamin K, manganese are a few of the highlighted nutrients found in blueberries. They’re also an excellent low-calorie snack.

Further, blueberries have a high antioxidant profile. They’re especially high in flavonoids which are believed to help improve brain function, and may also help to prevent heart disease. Enjoy them by the handful, toss them into a salad or a smoothie or bake them into a delicious treat. The options are endless!

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17. Beets

Beets are another overlooked vegetable. They’re a powerhouse when it comes to nutrients and that is we you should be eating beets. However, some avoid eating beets because they do have a strong flavor while others avoid them because they’re too difficult (and messy) to cook. Although, cooking perfect beets with less-mess can be easy!

Another great reason to enjoy beets is that they’re high in antioxidants. Specifically, they’re high in betalains which help the body to reduce oxidative stress as well as show inti-inflammatory capabilities that may help arthritis, prevent cancer and liver disease.

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18. Strawberries

Much like raspberries and blueberries, strawberries are also an antioxidant rich-food. Not only that, but they’re also rich in other essential nutrients and are low in calories too.

Strawberries are rich in vitamin C, a potent water-soluble antioxidant. This powerful antioxidant may promote heart health as well as may help to manage blood sugar control.

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19. Dark Chocolate

You may be surprised to see dark chocolate on the list of foods high in antioxidants, but it’s is true. As long as you’re consuming high-quality dark chocolate that has a high cocoa percentage, then it is a great snack to enjoy.

Dark chocolate is rich in several antioxidant compounds such as polyphenols, catechins, and flavanols. These antioxidants may help to improve blood flow, reduce your risk of heart disease, may protect you from sun damage as well as several other benefits.

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20. Garlic

Garlic is used in so many dishes as it provides excellent depth of flavor, however, garlic also has strong medicinal properties too. Garlic may help to improve bone health, may help to reduce blood pressure, may combat sickness as well as many other benefits.

While the antioxidant properties found in garlic will help the body from oxidative stress, some studies believe it may also help prevent Alzheimer’s Disease. All in all, it’s a versatile food that can be added to many different dishes.

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Our bodies can do strange things, especially when it comes to cravings. One minute you eat an entire meal the next minute you’re craving a whole box of chocolates. Or maybe an even stranger craving such as eating chocolate then suddenly find yourself craving a box of Chinese take-out. We all know what it feels like when the cravings hit especially when they become too strong they start to interfere with your day until you finally give in.

When you think about food cravings usually your minds automatically think about unhealthy foods like chocolate, fast food etc. However, sometimes our bodies crave other foods like pickles or ice chips which seem to have no reason. Whichever the case it’s important to know when a craving arises there might be a bigger underlying message your body is trying to send you. Together we can learn about 15 foods and what their cravings might mean.

1. Candy

Whether you have a sweet tooth or not a candy craving can be a hard one to ignore. There’s nothing like a sweet tasting candy to either chew on or savor. However, next time you find yourself in a rut and are strongly craving a piece of candy consider the following; having a candy craving might mean you haven’t eaten enough or not enough of the right kinds of foods. For example, if you’re lacking protein or fat this may be the culprit for your sugary candy craving. It could also be a sign that you ate too much starch or consumed too many salty foods.

Lastly, you could have simply picked up a really bad habit and found yourself addicted to sugar and just simply can’t get enough. Recent studies show that sugar can lead to a dopamine release in the part of our brain that is associated with reward and motivation. There’s no wonder why we keep reaching for that jar of candy, it can make us feel good!  None the less make sure to always ask yourself, is it candy that your body really wants?

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2. Cheese

Cheese, a crazily delicious and addictive food. There is a reason why people say “I could never give up cheese” or why so many people transitioning to a plant-based diet struggle with this food, it’s because it has natural addictive traits. This is from the casomorphin protein fragments found in cheese has an opioid effect on our brains, although the reason why it’s so addictive is slightly unclear it makes it a hard food to say no to.

Furthermore, your body could be craving cheese because it actually wants sugar. Your brain recognizes that cheese contains natural milk sugars and we know now that sugar releases dopamine into the brain so there is no wonder that cheese could have a similar effect.  And finally, craving cheese could also mean your body isn’t getting eno0ugh calcium or vitamin D. Although cheese may contain both of these nutrients it isn’t enough to satisfy the body. Consider a healthier choice such as leafy greens rich in calcium or fatty fish rich in vitamin D the next time you have a cheese craving.

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3. Pickles

Whether you’re craving pickles or other vinegary foods like salt and vinegar chips, vinegar on fries etc, you could really be craving something else. The next time you crave pickles you could really be having an issue with your stomach acid. If there isn’t enough stomach acid your body will crave vinegary foods to help trigger your stomach to produce more.

You may be experiencing low stomach acid because of stress or other health problems. Instead of eating processed vinegary foods like potato chips or fries try using vinegar as a salad dressing or pairing it with seasonings to compliment a chicken dinner. This can help restore the balance of your stomach acid levels without hurting your digestion.

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4. Burgers

Sometimes you just crave a big juicy burger loaded with toppings. If this happens it could be a way of your body telling you it is actually craving iron and zinc. Both of these are very common deficiencies all across America, especially in women.

Furthermore, if you find yourself craving a burger you may be lacking energy. If you’ve been living a busy lifestyle lately your body may be craving nourishment and comfort food. Make sure to indulge in a healthy meal including a good balance of carbs, protein and a big side of vegetables for extra nutrients. This can help satisfy your craving without making you more tired from foods that lack nutrients.

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5. Pasta

There are two major reasons why your body may be craving pasta, you may be lacking nutrients and calories. First, pasta is considered a high-energy carb so if you have a big event coming up your body may crave it to help get you through the stressful time. However what you really need is nutrient dense food that can do all the same and more.

Secondly, you may be craving pasta even more so in the winter months when we have cooler weather. Your body is seeking ways to keep warm which can lead you to comfort foods like pasta. Regardless of the reasons why your body is craving pasta make sure if you choose to indulge in it you pair it with something healthy like vegetables or good fats like avocados.

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6. Chinese Food

Considering Chinese foods are generally very high in sodium this could the biggest reason why your body is craving it. When you’re craving salty foods it can usually mean your body is dehydrated.

You may really want that Chinese takeout but it isn’t always the healthiest option. Before dialling that takeout phone number consider drinking some water to see if you were indeed dehydrated. If hydrating doesn’t do the trick then you can consider getting that takeout after all.

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7. Ice

Cravings for ice chips is an interesting one and I hate to admit it but it is an often craving of mine and I’m sure many other people too. Some health professionals say that craving ice chips could be a sign of an iron deficiency but the reason behind that is unclear. You could also crave ice if you’re dehydrated and it’s your bodies way of getting more water into it.

Following, craving ice could have hidden psychological meaning. Constantly craving ice could be a sign of stress, obsessive-compulsive disorder, and even developmental disorder. However, most common of the three is due to stress. Ice contains no calories or nutrients so there isn’t any harm in indulging in some ice chips to help you get through a stressful situation but if you believe it could be due to an iron deficiency make sure to speak to your doctor and seek foods that are high in iron nutrients such as spinach, beans or red meats.

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8. Peanut Butter

If you’re a peanut butter lover you know how delicious its creamy spread is perfect on toast or in baking or even better mixed with chocolate. Craving peanut butter might mean you and your body are more stressed out than you thought.

Recent studies show that our bodies crave high calorie and fatty foods when we are stressed. Our bodies tend to lean towards the foods that make us feel the best but these usually offer only a short-term, temporary fix. Further, you could also be craving peanut butter if your body is low in magnesium and Vitamin B which are both found in many nut-butters. You could also not be getting enough fat or calories that is causing your body to crave this high-calorie food. Make sure your body doesn’t actually need a wholesome meal before you indulge in your spoonful of peanut butter.

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9. Chocolate

Chocolate is my ultimate weakness when it comes to food. If you’re like me and can’t say no to a chocolate offering there may be a deeper reason why we love it and crave it so much. Firstly, craving chocolate could mean you need more magnesium. Sodas and other sugary foods and drinks have components that bind to the magnesium in our diets causing it to flush out of our bodies. However, we need magnesium for many crucial chemical reactions that occur in our bodies especially for heart and bone health as well as our overall energy.

Furthermore, similar to candy chocolate too can make us feel happy and content because of the sugars abilities to release dopamine in our brain. Instead of leaning towards milk chocolate, if the craving occurs consider having a dark chocolate instead. It will contain the magnesium your body needs just without all the refined sugar.

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10. Ice Cream

Ice cream is such a delicious treat because it comes in so many amazing flavors that there is something for everyone. You can even have ice cream if you have a dairy allergy or prefer to not have dairy for other reasons as there are so many other great alternatives out there such as coconut ice cream, soy ice cream, and many other great choices. However, craving ice cream could really mean that your body is actually exhausted.

Ice cream, as well as many other dairy or dairy alternative desserts and drinks, contain sugars and our bodies recognize it as a quick boost of energy. You could also be craving a bowl of ice cream after a heavy meal because it helps prevent heartburn and can help control your stomach acidity. So the next time you have an ice cream craving consider maybe you just need a quick power nap instead and making sure you’re eating a wholesome meal to help prevent this craving right after you eat.

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11. French Fries

Craving french fries and other oily, deep fried foods could mean a couple different things. First, your body may actually need more calcium when you’re craving fries. Your body still needs fats but not the fried kind, try and stick to healthy fats like fish, almonds or avocados.

Continuing, you could also be craving french fries because we recognize that they smell and taste good which sends all sorts of signals to the pleasure center in our brain. Your brain remembers that you temporarily feel good every time you have them so it will naturally crave them.

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12. Coffee

If our bodies are lacking iron it can make us feel lethargic and very tired. So naturally, we may crave coffee as a temporary fix. If you think this may be the case make sure to eat foods that are dense in iron nutrients and make sure to talk to your doctor in the case that it may be a more serious issue.

You may also be craving coffee because you are addicted to caffeine. If you find yourself unable to get through the day with0ut coffee or experience caffeine headaches when you don’t have coffee you are probably addicted. Consider drinking less or watching your caffeine intake so your body doesn’t rely on caffeine to fuel your energy.

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13. Spicy Food

If you’re a hot sauce lover like myself you know that a dabble or two of hot sauce can be a game changer with a lot of meals. However, sometimes the craving for spicy foods can come out of nowhere.

There is a logical reason why spicy food is popular in countries that have warmer climates. It is because when you eat spicy food it naturally cools your body down. It sounds interesting because you might think that eating hot foods would make you warmer internally too but it actually does the opposite. When you eat spicy foods your body sweats as a reaction which is a form of cooling your body. You may also crave spicy foods when you’re sick because it can release endorphins to help relieve pain and enhance our moods. Make sure to reach for spices to add to your dish instead of spicy potato chips the next time a spicy food craving comes up.

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14. Soda

An underlying reason why you may be craving soda could be a calcium deficiency. The presence of phosphoric acid found in carbonated drinks can drain away calcium and magnesium from the bones in our bodies. This sparks a vicious cycle of craving and then depletion. If your craving soda considers eating or drinking something that is high in calcium such as kale, raw milk, yogurt, and broccoli.

Soda also contains a ton of sugar, that is probably to no surprise. However, as we have discovered previously we crave sugary drinks and snacks because they make us feel good. So the next time you feel stressed try and not reach for that soda, it may cause temporary relief but it may not be worth the long-term toll it can have on your body.

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15. Water

Water may seem like an obvious craving. If a serious craving for water occurs usually that means you are dehydrated. It’s important to not dismiss this craving because water keeps you hydrated which in turns help keep your skin from aging quickly, helps distribute nutrients in your body as well as can help enhance your overall mood.

A more underlying reason why you may be craving water could be because you are at risk of diabetes. If you find yourself consistently craving water consider speaking to your doctor about it. One of the earliest warning signs of diabetes is excessive urination and thirst. As you can see, it is very important not to ignore your cravings for water.

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When I think about pumpkins I often find myself reminiscing or wishing it was the season of Fall. Strolling through a pumpkin patch with the brisk air brushing past your face, sounds enticing right? Well, what if we told you pumpkins should be known for more than their stunning color and perfect Fall esthetic.

Pumpkins actually have a ton of health benefits too and that is precisely what we’re going to discuss today. We’re not talking about the beloved sugary pumpkin pie, we’re referring to it’s healthier relative, cooked pumpkin with possibly a dash of seasoning. We’ll walk you through exactly what consuming pumpkin can do for you. Once you check this out we’re confident you’ll want some delicious recipes. To help get you started with tasty recipes you can read HERE.

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1. Excellent Source of Beta-Carotene

Pumpkin happens to be one of the most well-known sources of beta-carotene. This is responsible for a few things. First, beta-carotene is what provides pumpkins with their vibrantly orange color and this would also be true for carrots, sweet potatoes, and other winter squashes.

Further, beta-carotene is a powerful antioxidant which we will talk more about that importance later. Our bodies also naturally convert any indigested beta-carotene into vitamin A. And vitamin A could help reduce the risk of cancer, protect against asthma, as well as could help to prevent heart disease.

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2. Boost Immunity

Maintaining a strong immune system is crucial to preventing sickness. We’re often at our weakest during seasonal changes and it is so important we do the best we can to keep the immune system strong and healthy. Along with regular exercise and adequate sleep, consuming a diet that is thriving in foods that are good for our immune system is a great idea too.

Pumpkin is packed full of nutrients that can help boost our immunity. For starters, pumpkin is high in vitamin C which we need because it can increase the white blood cell production. If you aren’t familiar, white blood cells are what help fight off infections. Further, once again thanks to beta-carotene pumpkins are high in vitamin A which have also been shown to help fight off infections. If you want to maintain a healthy immune system you might want to consider adding more pumpkin into your diet.

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3. Promote Healthy Skin

Many of us go through extreme measures and costs to maintain or achieve healthy and young looking skin. Before you drop copious amounts of dollars on skin care products you may want to reassess your diet. Pumpkin contains some excellent nutrients that can promote healthy glowing skin.

To start, pumpkin is rich in vitamin B and C both of which help to protect our skin from damage such as premature wrinkles. These vitamins can help promote collagen production as well as improve our circulation. In time, both of these contribute to an evener skin tone as well as can improve the elasticity and skin cell renewal. Furthermore, pumpkins are also chock full of minerals such as magnesium, manganese, potassium, copper, and iron. All of these can promote healthy skin and hair. These minerals also work to maintain collagen, protect cell membranes, increase skin renewal and can even fight off acne.

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4. Aids Digestion

A healthy digestion is vital for your overall health and to maintaining a happy mindset. After all, no one likes the feeling of constipation or any other digestion problems. Pumpkin can help aid our digestions because of it’s rich fiber content.

The average female should consume around 25 grams of fiber per day whereas the average male should consume about 30-38 grams of fiber per day. Fresh cooked pumpkin contains about 3 grams of fiber whereas canned pumpkin contains about 7 grams. Adding at least a serving of pumpkin into your daily diet could really help in contributing to your daily fiber intake.

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5. Rich in Antioxidants

Antioxidants play an important role in protecting us from free radicals. Free radicals can occur naturally in the body through our bodies metabolic process but also from external sources such as air pollutants, cigarette smoking, industrial chemicals, and several others.

Fighting free radicals and consuming a diet that is rich in antioxidants could help reduce the risk of chronic disease. Pumpkin is rich in antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. All of these work to protect our cells from damage caused by free radicals.

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6. Supports Weightloss

If you’re looking to shed a few pounds or are trying to maintain your weight you may want to consider adding more pumpkin to your diet. It’s an excellent food for weight loss for several reasons. For starters, it’s a low-calorie food and is high in fiber. Just half a cup of pumpkin contains 40 calories and 8 grams of dietary fiber.

A diet that is thriving in dietary fiber is great for dieters because it can curb your appetite by making you feel full for longer. In addition, dietary fiber can help slow the absorption of sugar/glucose in the body. This will help keep your blood sugar levels in check. And this is important because stable blood sugar levels can decrease your chances of spiked insulin release and unwanted fat storage. Along with these nutrients, pumpkin is thriving in other vital minerals and vitamins that can promote a healthy body.

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7. Regulate Blood Pressure

Regulating your blood pressure is essential to maintaining a healthy body. It can decrease your risk of some severe health problems. Not only can it promote heart health which we will talk about next but regulating your blood pressure can help promote healthy arteries too.

Pumpkin is rich in magnesium and potassium both of which play an important role in lowering blood pressure. Try cooking pumpkin and enjoy it as a side dish or add it into a soup. There are so many easy and delicious ways you can start adding it to your diet.

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8. Promote Heart Health

Blood pressure and heart health go hand in hand. When your blood pressure is high it can put a strain on your heart. That said, healthy blood pressure levels can put you on the right road to maintaining a healthy heart.

To begin, it is rich in potassium, fiber and vitamin C. All of which are linked to aid the heart. Further, as we talked about earlier pumpkin is high in antioxidants and this can protect our blood vessels which in result could lower the risk of heart disease. In conclusion, there are so many great health benefits that cooked pumpkin can offer you. You may want to try adding more of it to your diet to maintain a healthier you on the inside and the out.

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