Antioxidants are vitamins, minerals, and other nutrients that protect and repair our cells from damage caused by free radicals. Experts believe that damage to our cells play a huge part in a number of chronic diseases, including cancer, hardening of the arteries (atherosclerosis), arthritis, and many more. Antioxidants found in fruits and vegetables can play a major role in fighting off this damage to our cells and keeping our immune system strong.

As my journey continues through The Institute of Integrative Nutrition, I continue to see the incredible value that fruits and vegetables have on one’s health and wellness. To put it simply – incorporate fruits and vegetables into your diet as much as you can, as often as you can – it’s a no brainer. The health benefits are irreplaceable.

Generally speaking, the more colorful the fruit or vegetable is, the more antioxidants it contains. A few of the major antioxidants are beta-carotene, vitamin C and vitamin E. Below you will find a list of specific fruits and vegetables that contain these powerful antioxidants.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds