Top 12 Foods That Are High in Antioxidants
Medically reviewed by Suzanne Fisher, RD
Foods high in antioxidants, such as berries, nuts, olive oils, and tomatoes, can protect against cell damage and help prevent disease. Antioxidants are substances that prevent or delay cell damage caused by compounds called free radicals. Free radicals are highly reactive compounds that can damage cells and lead to the development of cancer, diabetes, Alzheimer's disease, Parkinson's disease, and more.
Antioxidants counter the damage caused by free radicals. To increase your antioxidant intake, try eating a diet rich in vegetables, fruits, nuts, fungi, whole grains, legumes, herbs, spices, and even edible flowers. Here are 12 of the top sources of antioxidants, how they benefit your health, and simple ways to add them to your diet.
What Are Free Radicals?
A free radical is an atom, molecule, or ion that has at least one unpaired valence electron. These unpaired electrons usually make radicals highly chemically reactive and can damage cells, causing illness and premature aging. Free radicals are produced when your body uses oxygen to generate energy.
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1. Apples
Research has shown that consuming apples and apple products helps protect against cancer, diabetes, and heart disease. Apples are also linked to improved outcomes related to weight management and bone, lung, and gut health. This is likely due to the polyphenols and antioxidant compounds that apples contain.
Enjoy apples alone or paired with nuts, nut butter, or hummus. Add chopped apples to oatmeal or overnight oats, smoothies, garden salads, slaws, and stir-fries. You can incorporate apples into desserts, like dark chocolate-covered apple slices and cinnamon-baked apples.
2. Avocado
Avocados are healthy fats rich in antioxidants called polyphenols. A study published in 2020 looked at the effects of avocados on blood antioxidant levels and LDL ("bad") cholesterol. Forty-five men and women aged 21–70 with obesity and high LDL cholesterol levels were randomly assigned to one of three diets for five weeks.
The first was a low-fat diet, with 24% of the total daily calories coming from fat. The other two were moderate in fat, with 34% of calories from fat. One of the moderate-fat diets included one avocado per day, and the other provided the same amount of fat without avocado.
Only the avocado diet increased blood antioxidant levels and reduced LDL. The researchers concluded that the positive outcomes were due to bioactive compounds found in avocados beyond their fats, including antioxidants.
One avocado also provides 9.25 grams (g) of fiber, which is 33% of the daily value (DV), and 690 milligrams (mg) of potassium, or 15% of the DV. Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and blood pressure regulation.
Whip avocado into smoothies or enjoy it on toast, salads, sandwiches, soups, or chili. You can also use avocado as a mayo alternative, a creamy salad dressing base, a butter substitute in baking, or in desserts like chocolate avocado pudding or dairy-free ice cream.
3. Berries
Berries contain several types of antioxidants that might protect against heart disease, cancer, Alzheimer's disease, and other illnesses. Some evidence suggests that strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation, brain function, and mental health. Anti-inflammatory compounds in berries may also offer pain-relieving effects in people with arthritis.
Berries are rich sources of vitamin C and are among the lowest-calorie fruits. One cup of frozen mixed berries provides 63 mg of vitamin C (70% of the DV) and just 63 calories.
Nibble on fresh or frozen berries or add them to sweet and savory dishes. Blend berries into smoothies and add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sprouts, grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
4. Cocoa
Cocoa is rich in polyphenols called flavanols. In addition to their anti-inflammatory effects, these polyphenols have a positive effect on gut microbes. The antioxidants enhance the growth of good gut bacteria, such as Lactobacillus and Bifidobacterium, and reduce disease-causing ones, such as Clostridium perfringens. Flavanols can also enhance the body’s immune response.
The antioxidants also impact brain health. A review published in 2020 found that flavanols can improve brain function in young adults, including learning and memory.
A quarter-cup serving of cocoa powder also provides 108 mg of magnesium (25% of the DV). Your body needs this mineral for over 300 biochemical reactions, including nerve, muscle, immune, and heart functions.
Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. You can incorporate cocoa powder into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa and date-based fudge.
5. Cruciferous Vegetables
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kale, and Brussels sprouts, are rich in antioxidants. These vegetables have various carotenoids (e.g., beta-carotene, lutein, and zeaxanthin), flavonoids, anthocyanins, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer and slowing cancer growth.
Another type of antioxidant in cruciferous vegetables, glucosinolates, has also been shown to fight cancer. Glucosinolates may also have beneficial effects on neurological and psychiatric conditions, such as depression, schizophrenia, autism, Alzheimer's disease, and multiple sclerosis (MS).
Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. For example, one cup of raw broccoli contains 30 calories and 2.37 g of fiber (8% of the DV). The same serving has 81.2 mg of vitamin C (90% of the DV) and small amounts of iron, calcium, potassium, and zinc.
Whip kale into smoothies or use it as a salad base. Transform shredded cabbage broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice. You can sautée, grill, or oven-roast broccoli, cauliflower, or Brussels sprouts. You can also incorporate these vegetables into stir-fries, soups, and stews.
6. Green Tea
Catechins, the main antioxidants in green tea, are known to protect against a number of cancers. These include lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. Research has shown that catechins may have anti-viral, anti-bacterial, anti-aging, and blood pressure-lowering effects.
A review published in 2022 found that green tea, which also contains polyphenols and flavonoids, has anti-inflammatory and anti-diabetic effects. The antioxidants also support immune function and protect brain health.
Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. The amounts of these nutrients depend on where the tea is grown.
You can sip green tea hot or cold or use the beverage to steam vegetables and whole-grain rice. Incorporate green tea into smoothies, overnight oats, soups, and sauces.
7. Mushrooms
Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Some evidence suggests that mushrooms are one of the top anti-inflammatory foods.
Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories. One whole portabella mushroom contains just 18.5 calories.
Mushrooms are the only non-animal source of naturally occurring vitamin D, particularly when exposed to ultraviolet (UV) light. Vitamin D is important for bone health and muscle function. The nutrient may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes.
Blend mushrooms into smoothies or add them to tofu, chickpeas, egg scrambles, salads, soups, stir-fries, curries, tacos, pasta dishes, and more. You can incorporate mushrooms into baked goods, like brownies, cupcakes, and rice pudding.
8. Nuts
All nuts contain polyphenols. Walnuts, pistachios, and pecans are especially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.
A review published in 2019 found that antioxidant-rich plant foods, including nuts, help reduce the risk of all causes of death, including heart disease and cancer. Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals.
You can add nuts and nut butter into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked vegetables, stir fries, and slaw. You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat.
9. Olive Oil
Extra virgin olive oil (EVOO) is the type of olive oil that contains the highest levels of polyphenols. Polyphenols help reduce inflammation, slow the progression of cancer and heart and brain diseases, and reduce overall death risk.
Polyphenols found in EVOO are also shown to fend off aging, type 2 diabetes, and metabolic syndrome. Metabolic syndrome means having three or more of the following conditions:
A large waistline
High blood pressure
High triglycerides
Low HDL ("good") cholesterol
The healthy fats in EVOO also help the body absorb the fat-soluble vitamins A, D, E, and K. These vitamins play integral roles in vision, bone health, immune function, and blood clotting.
EVOO can be used in various ways. Research has shown that it's best to use EVOO for no-heat or low-heat cooking (i.e., 120 degrees or less) to preserve its polyphenol content. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad.
10. Potatoes
Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E. The antioxidants have been shown to reduce the risk of cancer, diabetes, depression, heart disease, age-related vision loss, obesity, Alzheimer's disease, Parkinson's disease, and more. One large baked potato also provides six g of fiber (21% of the DV) and 1,560 mg of potassium (33% of the DV).
Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. Toss cooked, chilled potatoes with mustard, EVOO, and herbs for an antioxidant-rich side dish.
11. Pulses
Pulses, which include beans, lentils, peas, and chickpeas, are high in polyphenols and flavonoids. The antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals.
One cup of cooked lentils provides 18 g of protein and 15 g of fiber (53% of the DV). The same serving also has 6.59 mg of iron (36% of the DV), 2.52 mg of zinc (22% of the DV), 71.3 mg of magnesium (17% of the DV), and 731 mg of potassium (15% of the DV).
Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble, to make hummus, or you can oven-roast and season them for a filling snack. You can add beans or lentils to soups, salads, tacos, veggie chili, or even desserts like black bean brownies, chickpea "cookie dough," or baked goods made with pulse flours.
12. Tomatoes
Tomatoes are rich in an antioxidant called lycopene, which gives tomatoes their color. Lycopene has been shown to reduce inflammation, protect heart health, prevent artery hardening, and lower blood pressure.
Antioxidant-rich tomatoes have also been shown to protect brain health and reduce the risk of cancer and bowel diseases. Tomatoes might also improve skin health, exercise recovery, and immune response. One cup of tomato sauce also provides 728 mg of potassium (15% of the DV) and 17.2 mg of vitamin C (19% of the DV).
Cooked tomatoes are higher in lycopene than raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast. Toss pasta with tomato sauce or roast tomatoes in the oven for a delicious side dish.
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A Quick Review
Foods high in antioxidants include vegetables, fruits, nuts, fungi, whole grains, and legumes. Antioxidants might protect your cells against free radical damage that can result in disease and aging. These foods have been shown to prevent the development of cancer, diabetes, Alzheimer's disease, Parkinson's disease, and more.
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