This document discusses the antioxidant properties of various fruits and vegetables. It notes that apples, avocados, berries, citrus fruits, and pomegranates are high in antioxidants that can reduce free radicals and protect against diseases. Many spices also contain anti-inflammatory and antioxidant compounds, including turmeric, ginger, cinnamon, cloves, and chilli peppers. Dark leafy greens like kale and spinach are highlighted as vegetables that are excellent sources of antioxidants.

3. FRUITS

4. An apple a day keeps doctor
away. Apples are rich in phyto-
nutrients flavonoids and
polyphenolics (antioxidants) that
protects the body from damage
caused by free radicals.
1.APPLE

5. Avocado is rich in vitamin A, C
and E that detoxifies the system
and also reduces the free radicals
from the body.
2.AVOCADO

6. Black plums have 4,873 total
antioxidants, and their dried
counterpart, prunes pack
7,291 into just half a cup,
according to WebMD.com.
3.BLACK PLUMS

7. Berries like strawberries, cherries,
blueberries, blackberries and
raspberries is rich in proteins,
vitamins and other antioxidants.
They not only burn fat deposits
present in the body but also
detoxes it. So, have berries to
clean your system and remove
free radicals from the body, have
berries.
4.BERRIES

8. Similarly, red grapes have
2,016 total antioxidants per
serving, and raisins contain
2,490.
5.RAISINS

9. Blueberries have more
antioxidants—those magical
molecules that can help prevent a
host of maladies—than 40 other
common fruits and vegetables.
Eating one cup of wild blueberries
will provide 13,427 total antioxidants,
about 10 times the USDA's
recommendation. The farmed variety
will give you 9,019 per cup.
6.BLUEBERRY

10. Blackberries are rich in
antioxidants, but know that
they're also packed with
polyols, the main component
in sugar substitutes (which
are often blamed for
abdominal issues).
7.BLACKBERRIES

11. Like blueberries and
raspberries, strawberries are
high in antioxidants, which
protect healthy cells from
many cancers
8.STRAWBERRIES

12. The sweet and tangy citrus
fruit contains vitamin A, C,
flavonoids and beta-
carotene that detoxifies the
body and cleanses it
9.ORANGES

13. Like other vitamin C rich
foods, kiwi is also rich in
antioxidants that removes
free radicals from the body.
10.KIWI

14. Apart from giving a nice
taste, pomegranate seeds
are also rich in antioxidants
that cleanse the system
11.POMEGRANATE

15. Make your portion more powerful: A study in the
Journal of Nutrition determined that the antioxidant
ellagic acid (found in raspberries, pomegranates,
walnuts, and cranberries) Make your portion more
powerful: A study in the Journal of Nutrition
determined that the antioxidant ellagic acid (found in
raspberries, pomegranates, walnuts, and
cranberries) enhanced the ability of quercetin (an
antioxidant found in apples, grapes, onions, and
buckwheat) to kill off cancerous cells.enhanced the
ability of quercetin (an antioxidant found in apples,
grapes, onions, and buckwheat) to kill off cancerous
cells.
12.RASPBERRY

16. Pick the black kind to get 4,873
antioxidants per serving. Dried
plums (prunes) offer slightly
more.
13.PLUM

17. Enjoy this healthy, low-
calorie snack: You can eat
20 red seedless grapes and
still consume only 100
calories.
14.RED GRAPES

18. Juicy and tart Montmorency cherries are your
best source of the antioxidant melatonin. Other
cherries have it, too, but Montmorency has the
most. Melatonin protects the skin against
ultraviolet radiation. Researchers have
discovered that this powerful little nutrient also
helps repair sunburned skin, since it
stimulates new skin-cell growth. Cherries are
also packed with vitamin C, which is needed to
build collagen—your skin’s natural “scaffolding”
and a wrinkle preventer
15.CHERRIES

19. 16.MANGO

20. Cranberries are extremely useful due to
the significant amount of flavonoids
they contain. Flavenoids are some of
the most powerful and effective
antioxidant compounds available to
humans. Because our bodies are unable
to produce flavonoids naturally, we
must obtain them from our diet, so
eating cranberries can be extremely
beneficial.
17. CRANBERRIES

21.  Acai berries are not commonly known
but are becoming very popular due to their
high antioxidant properties. Acai berries are
small purple colored berry. The antioxidants
found in them have been shown to have a
positive effect on the heart and cardiovascular
system. In addition, acai berries are believed
to improve circulation, fight cancer, and
prevent both blood clots and artherosclerosis,
the clogging of blood vessels.
18. ACAI BERRIES

22. Every variety of grapes will
provide antioxidants, but red skin
grapes are the best. The
antioxidants in grapes have been
linked to inhibiting cancer and
heart disease. In addition, one of
these antioxidants has been shown
to have anti-aging effects on age
related heart disease.
19.GRAPES

23. This super nut is known to deliver a
powerful dose of cancer-fighting
antioxidants. The American Cancer
Society has noted ellagic acid — found
in walnuts — is being studied to see if
it has anti-cancer effects. These nuts
have been known to be helpful in the
treatment of type 2 diabetes and are
beneficial to heart health.
20. WALNUTS

24. VEGETABLES

25. THE BEST ANTIOXIDANT
VEGETABLES
 To be healthy, people need vitamins, nutrients and antioxidants. By
protecting cells against the damage of free radicals, antioxidants can
help protect serious illnesses like cancer and heart disease, according
to the National Institute of Health. Dangerous free radicals can be
produced by the body as it breaks down food, or encountered in
toxins like cigarette smoke, but a diet with antioxidant-rich vegetables
can help combat these killers, leading to better health.

26. Like other green vegetables,
broccoli is also a rich source of
antioxidants. It contains
phytonutrients that detoxifies the
body and fights many diseases
1.BROCCOLI FLOWERS

27. Apart from being a rich
source of phytochemicals,
Brussels sprouts is also rich
in dietary fiber, vitamins and
minerals that are required by
the body.
2.BRUSSELS SPROUTS

28. This cruciferous vegetable is a rich
source of vitamins, proteins and
minerals that keep you healthy and
fit. Beet also increases blood
circulation in the body. So, do not
forget to include this antioxidant
rich food in your diet.
3.BEETS

29. We all are well aware of the
antibiotic properties of raw
garlic. However, it is also rich in
antioxidants like A, B and C,
selenium, iron, zinc etc that
reduces high blood pressure and
lowers bad cholesterol levels.
4.GARLIC

30. All types of eggplant are rich in
bitter chlorogenic acid, which
protects against the buildup of
heart-threatening plaque in artery
walls (and fights cancer, too!), say
USDA scientists in Beltsville,
Maryland. In lab studies, eggplant
lowered cholesterol and helped
artery walls relax, which can cut
your risk of high blood pressure.
5.EGGPLANT

31. This green leafy vegetable is a
rich source of polyphenolic
flavonoid (an antioxidant) that
has anti-cancerous properties
and also prevents cardiovascular
diseases.
6.KALE

32. Almost all types of beans, black,
red and pinto are rich in
antioxidants that cleanses the
system and detoxifies it.
7.KIDNEY BEANS

33. You'll get the most out of this
veggie's cancer-fighting
antioxidants by eating it raw;
cooking onions at a high heat
significantly reduces the
benefits of phytochemicals
that protect against lung and
prostate cancer.
8.ONION

34. Bell peppers are a rich source of
carotenoids and vitamin C
(antioxidants). Both red and
yellow bell peppers are healthy
and nutritious too.
9.RED BELL PEPPER

35. Another green leafy vegetable that
is rich in antioxidant is spinach. It
has lutein, zeaxanthin (two
cartenoid antioxidants) that
protects the brain from
neurodegenerative diseases such as
Alzheimer's disease.
10.SPINACH

36. Tomatoes are so far the richest
source of lycopene (an
antioxidant) that fights diseases.
Tomatoes also aids weight loss
as it burns fat deposits in the
body
11.TOMATOES

37. Although most spices are excellent
sources of antioxidants, cloves rank as
the richest source of them all.
Chemical analysis shows that cloves
have at least 36 different ingredients,
the most important being an essential
oil called eugenol. Cloves also contain a
variety of flavonoidswhich contribute
to clove's abundant anti-inflammatory
and antioxidant properties
12.CLOVE

38. This is a newly studied spice that is
showing promise for lowering
blood glucose levels and used for
its natural anti-bacterial effects in
the digestive system. A
phytonutrient in cumin called
apigenin inhibited metastasis of
lung melanoma cells and
angiogenesis of tumor cells.
13.CUMIN

39. This spice has been shown to
reduce cancer development in
animal studies and increase cell
death of cancer cells in the colon.
This herb can also be used for its
mild diuretic benefits in fluid
retention and may be useful for
high blood pressure.
14. CARDAMON

40.  Chilli contains capsaicin, a powerful anti-
inflammatory compound that helps relieve pain,
improves circulation, enhances memory, used
traditionally for coughs and colds, and is showing
promise for its anti-cancer properties. Can also assist
in weight loss and may reduce blood cholesterol &
triglyceride levels. A recent British study found that
when applied topically in the form of a patch,
capsaicin is useful in reducing pain. And a Japanese
study on mice found that taking capsaicin was as
effective as exercise when it comes to maintaining
body weight.
15. CHILLI

41. Key active ingredient in ginger is gingerols &
shogaols. Herbal texts list uses such as upset stomach,
gas, bloating, nausea, motion sickness & morning
sickness & nausea and vomiting in chemotherapy. It
may reduce pain and inflammation such as
osteoarthritis, rheumatoid arthritis & rheumatism,
spasmodic period pain. It has also shown to reduce
exercise induced muscle soreness. It can also be
beneficial in acute infections such as a common cold
and respiratory inflammation such as bronchitis &
asthma. Ginger is a great addition in many juice
recipes.
16. GINGER

42. Saffron is a beautiful coloured spice that is
used in soups and warm dishes. The key
active ingredient Crocetin, has been
studied and shown to improve vision and
reduce macular degeneration due to the
high carotenoid content, it may reduce
depression and large medicinal amounts
have been shown to improve feelings of
happiness. This spice also has promising
cancer prevention benefits.
17SAFFRON

43.  Key active ingredients are curcuminoids
particularly curcumin. This spice offers a long list of
health benefits such as it may help heal ulcers
including infections with Helicobacter, improves liver
detoxification pathways, prevention of cancer,
Alzheimer’s disease and cardiovascular disease and
helps reduce cholesterol levels. All these benefits are
due to its high anti-oxidant and anti-inflammatory
effects. This spice is also used for pain in
osteoarthritis and rheumatoid arthritis. Drink up this
Orange Turmeric Juice!
18. TURMERIC

44. Just looking at this spice you know it’s going
to be full of goodness. The depth of colour
is always a nutrient and anti-oxidant give
away. This is made from a type of pepper
(cayenne annuum) that is very high in
Vitamin C and improves iron absorption of
the other ingredients in your meal. This herb
has been shown to help digestion, act as an
anti-bacterial in the stomach and small
intestine and improves circulation.
19. PAPRIKA

45.  Cinnamon is known to help control
blood sugar levels, insulin resistance,
Diabetes, aids fat burning and can also be
used as a digestive carminative for diarrhea,
intestinal colic and nausea and some sources
hail it as an excellent anti-septic. But other
than all these wonderful properties it tastes so
good. I love the recipes that contain
cinnamon such as the Sweet P. Juice, Peach
Pie Juice and a Homemade hazelnut
cinnamon milk.
20.CINAMON