Foods with Antioxidants: 15 Foods High in Antioxidants

• Antioxidants help protect the body from chronic diseases, lower the risk of certain cancers and heart disease, and support overall health.
• They are found in many food groups, including fruits, vegetables, nuts, seeds, legumes, whole grains, and some cheeses and fermented dairy products. 
• Most people obtain enough antioxidants from their diet and do not need supplementation; however, a healthcare provider may recommend in specific cases.

Most of us are probably aware that a healthy diet includes plenty of fruits and vegetables. What may be less clear is why high fruit and vegetable intake is good. One of the reasons is that these foods contain naturally occurring antioxidants, but these aren’t the only foods that contain antioxidants, and some fruits and vegetables have higher dietary antioxidants than others. To help boost your dietary intake, here are 15 foods with a high-antioxidant content, as well as an in-depth look at this nutritional compound and its many health benefits. 

Antioxidants refer to compounds that counteract free radicals. Free radicals are naturally occurring molecules that play a role in the immune system and cell signaling, which is how the body’s cells coordinate growth, function, and survival.

Cellular damage occurs when the body has too many free radicals. The reason for this is that free radicals don’t have enough electrons, so they steal them from other molecules, damaging the molecules in the process. Antioxidants can offer some of their own electrons to free radicals, preventing them from having to steal. This is why one needs antioxidants to neutralize their potential to cause harm in the body.

When free radicals overrun the body they impact the body in various ways, playing a part in the development of many cancers, neurodegenerative diseases, cardiovascular disease, and inflammatory conditions. 

Food Groups With Antioxidants

Many different nutrients and vitamins contain antioxidant properties, including:

• Vitamin E
• Vitamin C
• Beta carotene
• Flavonoids
• Phenolic compounds, also known as phenolic acids
• Vitamin A

Foods that are high in these nutrients and antioxidants often fall into the following food groups:

• Fruits and vegetables that are red, orange, yellow, black, green, or blue
• Whole grains, like quinoa, barley, brown rice, and whole grain pasta
• Nuts and seeds
• Spices and herbs
• Select dairy products, usually fermented as well as some cheeses
• Legumes

Over the years, nutrition researchers have conducted many studies to determine which foods are highest in antioxidants. There’s even an antioxidant food database which details the antioxidant properties of over 3,000 different foods. 

The foods below are not only common options, but also contain high levels of antioxidants.

1 | Blueberries

There are many antioxidant-rich fruits, but one of the most readily available is blueberries. Eating blueberries is also associated with a lower risk of heart disease, improves brain health, lowers your risk of diabetes, enhances gut health, and improves recovery from exercise.

2 | Goji Berries

Goji berries have been eaten in Asia for centuries as part of a healthy diet. Like many red fruits, goji berries have a high antioxidant concentration.

3 | Dark Chocolate

Dark chocolate offers many health benefits and is an excellent dessert option. One of those benefits is a high amount of antioxidants.

4 | Sunflower Seeds

Sunflower seeds and oil can be part of a balanced diet. They offer various benefits, including lots of antioxidants.

5 | Green Tea

Many types of tea contain antioxidants, but few have as high of a concentration as green tea. Green tea also contains anti-inflammatory properties, may help with weight loss, and might even slow down the aging process.

6 | Sesame Seeds

Like sunflower seeds, sesame seeds are high in antioxidants. They make a great addition to grilled chicken dishes, salads, and stir-fries.

7 | Tomatoes

Tomatoes are rich in an antioxidant known as lycopene. It’s also found in other fruits, such as pink grapefruit, guava, watermelon, papaya, and apricot.

8 | Purple Cabbage

The next time you make a salad, you may want to throw in some purple cabbage. This food contains a high amount of antioxidants and may also have anti-inflammatory effects that help reduce the risk of chronic diseases.

9 | Sweet Potatoes

The United States Department of Agriculture states sweet potatoes are a good source of beta carotene, a nutrient that is high in antioxidants. Sweet potatoes make an excellent side dish, snack, or work as an ingredient in soups, salads, and other dishes. 

10 | Leafy Vegetables

Kale, spinach, and other dark green leafy vegetables are an excellent source of antioxidants. They are particularly high in vitamin C, vitamin E, and carotenoids.

11 | Quinoa

Whole grains are high in antioxidants, including quinoa. Quinoa can be added to stir-fries, salads, soups, and stuffed veggies, among other dishes.

12 | Fermented Dairy Products

Dairy products aren’t typically high in antioxidants. The exception is fermented dairy products, such as yogurt, kefir, and even fermented camel milk. If you haven’t tried fermented dairy products before, a yogurt bowl is a great place to start. It’s even better if the yogurt bowl contains berries and seeds that are also high in antioxidants.

13 | Select Breakfast Cereals

Breakfast cereals that are high in fiber, such as whole-grain breakfast cereals, are a good source of antioxidants. Before purchasing, make sure a breakfast cereal is high in fiber, low in artificial sugar, and contains nutrients like iron, vitamin E, and magnesium..

14 | Rosemary

Many spices and herbs contain antioxidants. One with the highest concentration is rosemary. Rosemary can be sprinkled on roasted meats, vegetables, and breads like focaccia. It is also added to some cooking oils.

15 | Red Wine

In moderation, red wine can be another source of antioxidants. Just make sure to follow healthy alcohol consumption guidelines (two standard drinks or fewer a day for men, one or fewer a day for women). Consuming too much red wine has adverse health effects.

Antioxidants lower the risk of many chronic diseases, including:

• Heart disease: In some clinical trials, free radical damage is a risk factor for cardiovascular disease, especially coronary heart disease. Antioxidants may help lower the chance of heart disease and improve overall cardiovascular health because they prevent free radical damage. 
• Certain cancers: Free radicals increase cancer risk, since they can cause cell damage. As such, antioxidants may be recommended as a form of cancer prevention. However, the National Cancer Institute notes that research on antioxidants and cancer is mixed.
• Alzheimer’s disease: Some studies have linked low levels of antioxidants to cognitive decline. According to a 2022 systematic review, antioxidants may even help lower the risk of Alzheimer’s disease.

Antioxidants also possess many positive health effects. This primarily comes from their ferric-reducing ability, which basically means they neutralize harmful substances (like free radicals) before they cause damage. Specific benefits include:

• Boost brain function: Antioxidants may help protect cognition, or the ability to think clearly.
• Improve nerve cell function: Antioxidant-rich foods may help improve nerve function and may even reduce nerve-related chronic pain.
• Lower blood pressure: Antioxidants found in vitamins C, vitamin E, and carotenoids may help lower blood pressure and reduce hypertension, which increases the risk of a stroke or heart disease.
• Slows aging: Foods that are high in a specific antioxidant assay called ORAC (oxygen radical absorbance capacity) may help slow the aging process. This effect has been found in human studies, though research is limited.
• Protect mental health: Preliminary studies suggest antioxidants may help reduce the risk of anxiety, depression, and some sleep disorders.

The beneficial effects vary depending on the type of antioxidant, which is why it’s important to eat a varied diet full of many different antioxidants. 

The biological properties of antioxidants are powerful, but if you can’t get enough from diet alone, it’s possible to get antioxidant power through a supplement. Antioxidant supplements often contain plant chemicals that have high doses of antioxidants.

While supplements may be useful, getting too many antioxidants can cause more harm than good. That’s why it’s important to discuss your diet and health needs with a healthcare professional before starting an antioxidant supplement.

Tips for Choosing an Antioxidant Supplement

• Antioxidant supplements do not replace a healthy diet. They can improve antioxidant capacity, but should be taken alongside a healthy diet.
• Since supplements are not regulated by the FDA, choose a supplement that has been third-party tested. Third-party testing is when an independent lab tests a product to determine the amount of each ingredient and ensure it is free from contamination.
• If you have age-related macular degeneration, many antioxidant supplements are not beneficial.
• Discuss supplement options with a healthcare provider. Make sure to detail your current diet, any medications you take, and any other clinical nutrition concerns that may help a provider determine if a supplement is right for you. 

There isn’t an exact amount of antioxidants required to stay healthy. Instead, aim for a diet high in plants and other sources of antioxidants such as green tea, whole grains, and herbs like rosemary. Eating a high-fiber diet or a plant-based diet are two structured ways to get enough antioxidants.

Keep in mind that a food’s antioxidant property may change when cooked. Mushrooms, green beans, carrots, and bell peppers, for example, all have a higher antioxidant property after they are cooked.

Tips for Incorporating Antioxidants Into Your Diet

To effectively boost your antioxidant intake, follow these tips:

• Drink green tea or fruit juices instead of sodas. With fruit juices, however, look at their sugar levels. Not all are healthy additions to a diet.
• Cook with vegetable oils or olive oil instead of butter.
• Aim for fruits and veggies to make up half your plate.
• Eat the rainbow. Choose fruits and vegetables of varying colors to get a wide range of antioxidant types and other nutrients.
• Swap out white rice, white pasta, and other processed grains for whole grains like brown rice, quinoa, and whole-grain pasta.