15 Foods High in Antioxidants, According to a Dietitian
Key takeaways:
Antioxidants are nutrients that protect your body’s cells from damage, which can lead to conditions like Alzheimer’s disease, cancer, and heart disease.
Many plant-based foods contain antioxidants. Making these foods a regular part of your diet may help protect your body from these conditions.
Foods high in antioxidants include pomegranates, sweet potatoes, and spinach.
Table of contents
You’ve probably heard a lot about antioxidants and how adding more of them in your diet can boost your overall health. But what exactly are antioxidants, and which foods contain them?
Read on to learn what antioxidants are, how they work in your body, and which foods contain high amounts of them.
What do antioxidants do?
Antioxidants are nutrients that help protect your body’s cells from damage. This damage is caused by free radicals — unstable molecules. When too many free radicals build up in your body, they cause oxidative stress. Oxidative stress can increase your risk for chronic health conditions, including:
Type 2 diabetes
Kidney disease
Nerve damage
Cancer
Heart disease
Excess weight
Neurological disorders like Alzheimer’s disease and Parkinson’s disease
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Your body is exposed to free radicals every day, both from the environment and through normal metabolic processes within your body. Eating foods rich in antioxidants can help protect you from the damage caused by free radicals.
There are thousands of different types of antioxidants. Eating a variety of plant foods can help you get the benefits of many different kinds.
Foods high in antioxidants
Below are 15 foods high in antioxidants, along with some tips for adding them to your diet.
1. Berries
Berries are one of the best fruit sources of antioxidants. Their rich color comes from antioxidants, like carotenoids, flavonoids, and anthocyanins. Berries also contain vitamin C, an antioxidant that helps boost your immune system and promote healthy skin.
Berries high in antioxidants include:
Blueberries
Strawberries
Cranberries
Blackberries
Raspberries
Antioxidants explained: Antioxidants are important because they help protect you from chronic health conditions. The best way to get them is by eating a variety of fruits and vegetables.
Easy ways to get more veggies every day: Vegetables are packed with nutrients and can help slow your body’s insulin response. Here are simple ways to add more vegetables to your diet.
Which foods cause inflammation? Refined grains, added sugars, and sodium are just a few of the foods linked to increased inflammation in your body.
Berries’ superpower is their versatility. You can use them fresh, dried, or frozen. They’re a delicious addition to cereals, smoothies, salads, and oatmeal. You can also enjoy them as a snack or a naturally sweet dessert.
2. Nuts
Many nuts contain phytochemicals — plant compounds that act as antioxidants. Phytochemicals also have anti-inflammatory effects. Many nuts are also rich in vitamin E, an antioxidant that boosts the health of your skin, eyes, and immune system.
Of all nuts, pecans are among the highest in antioxidants, with walnuts and chestnuts close behind. Nuts are also nutritional powerhouses. Their fiber content helps maintain gut health, support heart health, and regulate blood sugar levels.
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Try adding nuts to soups and salads, making your own trail mix, or using nut butter on fruits or in a sandwich.
3. Dark chocolate
If you’re a chocolate lover, you’ll be happy to know that dark chocolate is an excellent source of antioxidants. The main antioxidant in dark chocolate is flavanol, which has anti-inflammatory properties and is good for your heart health.
Dark chocolate is naturally lower in added sugar than milk chocolate. To get the highest amount of flavanols, choose chocolate that has 70% cacao or higher. You can enjoy dark chocolate on its own, or combine antioxidant-rich foods by eating dark-chocolate-covered nuts or berries.
4. Sweet potatoes
Sweet potatoes get their bright orange color from carotenoids, a type of antioxidant. Carotenoids do more than fight off free radicals that can damage cells. They also support eye health, lower your risk for cancer, and boost your immunity.
There are so many ways to enjoy sweet potatoes, whether roasted, mashed, or baked whole. Sweet potato cubes are great tossed into a warm or cold salad or added to a grain bowl. Try using them as a side to eggs at breakfast. Season them to your taste or pair them with a dressing or sauce for dipping.
5. Spinach
Spinach has antioxidants like lutein and zeaxanthin, which are essential for eye health. It’s also a great source of folate and iron, nutrients that help prevent anemia (a low red blood cell count).
Spinach works great as a base for salads, blended into smoothies or sauces, cooked into casseroles and pasta, or used as a pizza topping for pizza.
6. Beans
Beans may be best known for their high fiber content. But they’re also rich in antioxidants. In fact, the antioxidants in beans may help prevent certain cancers, including colon and breast cancers. Cooking beans slightly reduces their antioxidant levels, but the loss isn’t significant.
Beans are inexpensive and widely available, making them a convenient way to add antioxidants to your diet. Use them in burritos or casseroles or blend or stir them into soups. You can also puree them into desserts like black bean brownies (you won’t taste them in the final product).
Beans can also be ground into a flour and used in place of refined white flour to make a gluten-free pasta. And, of course, beans are the main ingredient in many spreads and dips, like hummus.
7. Kale
Kale has a reputation as one of the healthiest vegetables — and for good reason. This cruciferous vegetable is high in antioxidants and provides a great source of vitamins and minerals, including:
Calcium
Iron
Vitamin C
Folic acid
Kale is often used as the base for salads. But you can also blend it into smoothies or wilt it into soups or casseroles. Try tossing the leaves with olive oil and salt, then roasting them to make crispy kale chips.
8. Beets
Beets (also called beetroot) contain many types of antioxidants. They also provide many minerals, including iron and potassium.
Beets may also play a role in lowering blood pressure and improving athletic performance. This is because they have nitrates, which are converted into nitric oxide in your body. Nitric oxide helps improve blood flow and oxygen delivery through your blood vessels. This then helps lower blood pressure and improve physical endurance.
Toss roasted beets into a salad or serve them as a side dish. Beet juice is a nutritious drink to have anytime, though some people like to drink it before exercise.
9. Artichokes
Artichokes contain the antioxidant chlorogenic acid, which has anti-inflammatory, antibacterial, and antiviral properties. Chlorogenic acid also helps to manage blood sugar and cholesterol levels.
Artichokes are also good for gut health, thanks to their dietary fiber. Artichokes have about 9 g of fiber per cup. Some types of artichokes are also a natural source of prebiotics, which support your gut by serving as food for the good bacteria that live there.
Research has found that cooking can affect artichokes’ antioxidant content. In most cases, cooking artichokes increases their antioxidant content. With many other vegetables, cooking can decrease their total antioxidant content.
Artichokes are a common food in the Mediterranean diet. Artichoke hearts make a delicious topping for pizza or can be stirred into pasta. You can also dip the “meat” of cooked artichoke into your favorite dressing or sauce.
10. Red cabbage
Sometimes called “purple cabbage,” red cabbage gets its color from antioxidants called anthocyanins. These antioxidants play many roles in your body. They fight inflammation, support heart health, and protect against cancers. Red cabbage is also an excellent source of vitamin C, providing 56% of your daily needs in one cup (chopped).
Use red cabbage in coleslaw, fresh spring rolls, or sautéed in a stir-fry.
11. Pomegranate
Pomegranate seeds — the edible part of the fruit — are sweet and crunchy. They’re also an excellent source of antioxidants, including flavonoids and anthocyanins. These antioxidants may help health conditions like high blood pressure, heart disease, and cancer.
Snack on pomegranate seeds on their own, or use them as a topping on salads or yogurt. You can also get the antioxidant benefits of pomegranate by drinking pomegranate juice.
12. Grapes
Grapes — specifically their skins — are well-known for containing the antioxidant resveratrol. This is the same antioxidant found in red wine and grape juice.
Resveratrol is a polyphenol, a powerful antioxidant that may help:
Prevent heart disease and strokes
Improve memory and brain function
Support blood vessel function and prevent clot formation
Grapes are delicious on their own, mixed into chicken or tuna salad, or tossed into a fresh fruit salad.
13. Coffee
Yes, technically coffee is a drink, not a food. But it earns a spot on this list because it’s full of antioxidants. In fact, it’s one of the main dietary sources of antioxidants for many adults in the U.S., providing even more than fruits and vegetables.
When coffee beans are roasted, some antioxidants are lost. But the roasting process creates other compounds that act as antioxidants. So, the overall antioxidant content of coffee remains high.
Note that many coffee drinks are loaded with processed creamers, sugar, and artificial sweeteners. These add-ins can negate the health benefits of coffee. But there are plenty of healthier ways to spruce up your cup of joe.
14. Tea
Tea is another beverage that deserves a spot on this list, as it’s a top source of antioxidants. Many types of tea — including green, black, and oolong — contain catechins. These antioxidants may help treat and prevent a variety of health conditions, including cancer.
Pay attention to how you prepare and enjoy your tea. Try to limit added sugar, and instead use small amounts of natural sweeteners like honey. You can also add a splash of your favorite milk.
15. Herbs and spices
Herbs and spices do a lot more than flavor and garnish our food. Many are also high in antioxidants.
Examples of antioxidant-rich herbs include:
Rosemary
Oregano
St. John’s wort
Lemon balm
Pink savory
Saffron
Basil
Examples of spices that are rich in antioxidants include:
Frequently asked questions
When it comes to food, you generally don’t need to worry about eating too many antioxidants. But research suggests that taking high doses of antioxidant supplements can harm your health. It’s a good idea to talk with a healthcare professional before taking any supplements.
There isn’t one antioxidant that is the most powerful. They all have their unique roles and health benefits. One study reported that astaxanthin, a type of carotenoid, is one of the more powerful antioxidants. Other sources point to glutathione as another very powerful antioxidant. In reality, consuming any type of antioxidant can provide health benefits.
Bananas aren’t a top food source of antioxidants. But they do still provide some antioxidants along with other important nutrients, like potassium.
The bottom line
Eating foods high in antioxidants is an essential part of keeping your body healthy. Without antioxidants, your body may be more vulnerable to cellular damage that can lead to chronic health conditions. Fortunately, there are many simple and delicious ways to include antioxidants in your diet. Try adding berries to your yogurt or oatmeal, or experiment with making colorful salads. Even enjoying a cozy cup of coffee or tea in the morning can help boost your antioxidant intake.
Why trust our experts?
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