3. Berries
Berries are antioxidant powerhouses. They contain several types of antioxidants associated with protecting against heart disease, cancer, Alzheimer’s disease, and other disorders. Studies show that berries like strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation, brain function, and mental health. Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in people with arthritis.
Berries are also good sources of vitamin C and are among the lowest calorie fruits. One cup of frozen mixed berries provides 63 milligrams of vitamin C (70% of the DV) and just 63 calories.
Nibble on fresh or frozen berries alone or add them to sweet and savory dishes. Blend berries into smoothies, add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sprouts, grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
4. Cocoa
Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa polyphenols enhance the growth of good gut bacteria, such as Lactobacillus and Bifidobacterium, reduce the number of pathogenic ones, such as Clostridium perfringens, and enhance the body’s immune response.
Cocoa antioxidants also impact brain health. A 2020 research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.
A quarter cup of serving of cocoa powder also provides 108 milligrams of magnesium (25% of the DV), a mineral needed for over 300 biochemical reactions in the body, including nerve, muscle, immune, and heart function.
Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.