Nuts, seeds and grains

Along with fruits and vegetables, nuts, seeds and grains add antioxidants to the diet. Whole grains, nuts and seeds are a source for selenium, vitamin E and antioxidant phytochemicals.

Unsalted nuts and seeds have protein and fats in addition to other phytochemicals. They are a nutrient dense food.

Nut and seed oils also may help people balance their healthy fat intake. Walnuts and pecans are some of the top nuts for antioxidant content. Not crazy about nuts? Try sunflower seeds.

And don't forget those grains. When made into flour, buckwheat, millet and barley seem to hold on to their phytochemicals best.