3. Red bell peppers
Red bell peppers have the highest concentration of vitamin C amongst its green, yellow and orange cousins. Vitamin C is a potent water-soluble antioxidant. The body uses vitamin C in collagen synthesis, the primary structural protein used to maintain the integrity of our skin and blood vessels.

Red bell peppers are also good source of vitamin A, vitamin B6, folic acid and fiber.
It is low in potassium and fat.

4. Cauliflower
Cauliflower is a cruciferous vegetable that is rich in vitamin C and manganese, two core conventional antioxidants, as well as an array of phytonutrients that all help combat oxidative stress.

Both its anti-inflammatory and cardio vascular health benefits are derived from its rich vitamin K, omega-3 fatty acids and glucoraphanin content. The latter is converted into sulforaphane, which triggers anti-inflammatory activity and could help reverse blood vessel damage.

5. Apples
Apples are known to be beneficial to cardiovascular health and this is attributed to two apple nutrients: its significant polyphenol and water-soluble fiber content. Apple polyphenols function as antioxidants and they have the amazing ability to limit the oxidation of fats. The oxidation of fats that line the blood vessels is a major risk factor for atherosclerosis and other heart problems.

Together with pectin, a type of water-soluble fiber found in apples, the cardiovascular benefits of apples increases by lowering blood cholesterol levels.

6. Cabbage
Although often likened to a lettuce, cabbages are actually members of the cruciferous family, which are known to be chock full of beneficial nutrients. Cabbage contains vitamin C, manganese and polyphenols, which are powerful antioxidants. Red cabbage contains the polyphenol anthocyanin, a compound that gives red cabbage its rich hue. It has also been shown to suppress inflammation, a major risk factor for the development of heart disease.

Cabbage is also a good source of vitamin K, vitamin B6, folic acid, and fiber. It is low in potassium, so it makes a perfect addition to the renal diet.

7. Raspberries
Raspberries, like its berry cousins, are full of phytonutrients that provide antioxidant and anti-inflammatory benefits. Raspberries provide these in significant amounts that effectively protect us against the dangers of oxidative stress and chronic inflammation.

Most notable of these phytonutrients is ellagic acid, an inflammatory compound which has been shown to reduce unwanted and excessive inflammation by inhibiting the activity of pro-inflammatory enzymes.

Raspberries are also rich sources of vitamin C, another potent antioxidant that helps the body fight against infections. This is particularly helpful for dialysis patients that have immunocompromised immune system. A 100-gram serving of raspberries contains 26.2 mg or 47% of the daily recommended intake of vitamin C.

8. Strawberries
Strawberries might be one of the most commonly eaten foods, but their antioxidant and anti-inflammatory capabilities are quite exceptional. Strawberries contain polyphenols, most notable of which are anthocyanin and quercatin. Anthocyanins give strawberries their rich red hue and have shown to help reduce the risk of heart attack. Quercatin is a natural anti-inflammatory and helps reduce the risk of atherosclerosis.

Strawberries are also an excellent source of the antioxidants vitamin C and manganese as well as fiber.

9. Cherries

Cherries, particularly tart cherries, are an excellent source of fiber, vitamin C and phytonutrients that function as antioxidants. Most notable of these are anthocyanins that give cherries their dark red hue. Anthocyanins in cherries have been shown to protect brain cells and blood vessels from oxidative stress, thus reducing the risk for atherosclerosis and degenerative diseases like dementia. Cherries are also shown to have anti-inflammatory and pain inhibiting effects.

10. Grapes
Although most people don’t know it, grapes are actually berries. Like its berry cousins, grapes provide a wealth of phytonutrients that reap antioxidant and anti-inflammatory benefits. Most notable of these are anthocyanins that are found in red and purple grape varieties.
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HHRHealth
3. Red bell peppers Red bell peppers have the highest concentration of vitamin C amongst its green, yellow and orange cousins. Vitamin C is a potent water-soluble antioxidant. The body uses vitamin C in collagen synthesis, the primary structural protein used to maintain the integrity of our skin and blood...