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Antioxidants: Top 10 Healthy Foods

Antioxidants are the key to healthy eating. Which foods pack the most nutrients?

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Bob Stefko
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artichoke hearts
Scott Little
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Blackberries

Researchers at the University of Oslo wanted to know which foods have the highest concentration of antioxidants, the natural chemicals in food that make it healthy and prevent disease, so they tested 1,113 common foods and drinks, from apples to waffles. Their findings: Ounce for ounce, spices, herbs, nuts, and seeds pack the most nutrients. But if we're talking typical serving size, berries (five different kinds) also dominate the top ranks. The most surprising find? Chocolate ice cream rated higher than fruits like honeydew and green grapes! Here, the best 10 foods to eat to "anti" up.

Blackberries
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.

Nutrition facts (1 cup): 62 calories, less than 1g fat, 14g carbohydrates, 7.6g fiber, 2g protein

Try these healthy recipes:

Lemon Blackberry Pie

Peach and Blackberry Crepe

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Walnuts

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.

Nutrition facts (1 ounce): 185 calories, 18.5g fat (1.7g saturated fat), 4g carbohydrates, 8g fiber, 4g protein

Try these healthy recipes:

Baked Apples with Cinnamon and Walnuts

Broiled Bananas with Walnuts

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Strawberries

Bursting with fiber and vitamin C (149 percent of your daily recommended intake!), a cup of sliced strawberries is a cup full of healthy benefits.

Nutrition facts (1 cup): 49 calories, 0.5g fat, 11.7g carbohydrates, 3g fiber, 1g protein

Try these healthy recipes:

Strawberry, Banana, and Flax Smoothie

Spinach Salad with Strawberries

Yogurt with Almonds and Strawberries

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Artichoke Hearts

Add a cup of antioxidant-rich artichoke hearts to your diet.

Nutrition facts (1 cup): 70 calories, 0g fat, 11.5g carbohydrates, 4.5g fiber, 2.5g protein

Try these healthy recipes:

Brown Rice Salad with Snow Peas, Sun-Dried Tomatoes, and Artichoke Hearts

Grilled Chicken and Rice Salad

Chicken with Chunky Vegetable Sauce

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Cranberries

One cup of whole cranberries is full of disease-fighting and health-boosting antioxidants.

Nutrition facts (1 cup): 51 calories, 0.2g fat, 13.5g carbohydrates, 5g fiber, 1g protein

Try these healthy recipes:

Harvest Bran Muffins

Turkey and Cranberry Sandwiches

Indian-Spiced Squash

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Brewed Coffee

Your morning cup of joe does more than perk you up -- it also boosts your health.

Nutrition facts (8 fluid ounces): 18 calories, 2mg sodium

Try this low-calorie and antioxidant-rich snack

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Raspberries

Another super-healthy berry to add to your diet. One cup is loaded with vitamin C (54 percent of your daily recommended intake) and antioxidants.

Nutrition facts (1 cup): 64 calories, 1g fat, 15g carbohydrates, 8g fiber, 1.5g protein

Try these healthy recipes:

Berries with Zabaglione

Berries Vinaigrette with Mascarpone

Fresh Raspberry-Mouse Almond Crumb Cake

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Pecans

As if you needed any more reason to take a bite out of that pecan pie. One ounce, or 20 jumbo kernels, of pecans is rich in antioxidants.

Nutrition facts (1 ounce): 196 calories, 20.5g fat (1.7g saturated), 3.9g carbohydrates, 2.7g fiber, 2.6g protein

Try these healthy recipes:

Grilled Peach and Pecan Salad

Spinach, Ham, and Melon Salad

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Blueberries

This superfood is good for your health and can help protect your skin from premature aging.

Nutrition facts (1 cup): 83 calories, 0.5g fat, 21g carbohydrates, 3.5g fiber, 1.1g protein

Try these healthy recipes:

Blueberry and Toasted Almond Muesli

Oatmeal-Berry Pancakes

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Ground Cloves

Just a teaspoon of ground cloves can do wonders for your body. Spice up your meals and boost your health at the same time.

Nutrition facts (1 tablespoon): 21 calories, 1.3g fat (0.4g saturated), 4g carbohydrates, 2.3g fiber, 0.4g protein

Try these healthy recipes:

Quick-Roasted Acorn Squash

Red Wine-Marinated Peaches

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