One cup of blackberries contains the most antioxidants of all the berries tested, beating out blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily recommended intake of vitamin C.A cup of blackberries contains 62 calories, less than 1g fat, 14g carbohydrates, 7.6g fiber, 2g protein
just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. They’re also cholesterol-free and low in sodium and sugar. Nuts are laden with calories, though, so be mindful of your intake.One ounce of walnut contains 185 calories, 18.5g fat (1.7g saturated fat), 4g carbohydrates, 8g fiber, 4g protein
Broccoli definitely takes the gold medal for most nutritious vegetable. This is important vegetable contains more vitamin C than an orange and has more calcium than a glass of milk. In addition to minerals and vitamins, broccoli is filled with disease-fighting chemicals called phytonutrients. Sulphoraphane, a phytonutrient found in broccoli, has been shown to lower the risk of many types of cancers. Try steaming or boiling broccoli and seasoning with basil, lemon or salsa for a delicious side dish. This powerhouse vegetable is a perfect addition to omelettes, salads or stir-fries.
Garlic is used around the world as a delicious flavouring agent for any dish. The health benefits of garlic have been well touted for centuries, and raw garlic has been used as a natural antibiotic to kill off some strains of harmful bacteria. Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. One clove of garlic contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.
Tomatoes are by far the richest source of a powerful anticancer agent called lycopene. In fact, research has shown lycopene to be an even more powerful disease fighter than vitamin E and beta carotene. Lycopene needs fat for optimal absorption to occur. Therefore, putting the healthy fat olive oil in your spaghetti sauce is an excellent trick to increase your lycopene levels. Start including more tomatoes in your diet in the form of sliced, whole, canned, stewed or sauced tomatoes or tomato paste.
In addition to the list above, red grapes, spinach, carrots, whole grains, raspberries, strawberries, also offer plentiful antioxidant content.