Benefit: Carotenoids help prevent the hardening of the arteries and can decrease the risk of certain cancers and eye disease. (1)
Found in: Red wine, black tea, spinach, green tea, vegetables, pecans, cocoa solids, chestnuts, broccoli, coffee, blueberries, elderberries, hazelnuts, & red onion.
Benefit: Polyphenols can reduce bad cholesterol, and reduce overall mortality from coronary diseases. (2)
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Found in: Goji berries, blueberries, dark chocolate, pecans, artichoke, elderberries, kidney beans, cranberries, raspberries, strawberries, plums, & black beans.
Found in: Red peppers, sweet peppers, strawberries, lemons, limes, grapefruit, oranges, broccoli, brussels sprouts, mangoes, papayas, garlic, spinach, & herbal teas.
Benefit: Flavonols can reduce the risk of cancer, heart disease, asthma, and stroke. Plus, they might play a distinctive role in protecting the brain. (4)
Found in: Apples, blackberries, dark chocolate, red wine, cherries, guava, pears, fava beans, & cocoa products.
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Found in: Green leaf lettuce, pickles, sesame seeds, asparagus, beets, sunflower seeds, cucumbers, sage, okra, lemon, cauliflower, & bamboo shoots.
Benefit: Phytosterols play a key role in cell function by reducing cholesterol counts, protecting against cancer, and combating skin aging. (6)
7. Allyl Sulfides
Found in: Garlic, onions, shallots, leeks, chives, & scallions.
Benefit: Allyl sulfides aid blood circulation, and reduce the risk of plaque build up in the arteries. Additionally, they act as a potential anticancer compound and can prevent bone loss. (7)