Foods rich in antioxidants help defend cells against damage caused by free radicals, including fruits, berries, vegetables, nuts and whole grains. Vitamin C is also an excellent natural antioxidant; spices and herbs also boast potent antioxidant benefits.
Plant-based foods contain several times higher antioxidant concentrations than meat and fish products, as evidenced by the Antioxidant Table.
1. Fruits
Fruits contain antioxidants to combat oxidative stress, which has been linked with cardiovascular disease, cancer, diabetes and Alzheimer’s. Antioxidants also help slow down aging processes and protect against eye damage; the best sources of antioxidants include berries, vegetables, nuts and whole grains.
Blueberries are packed with antioxidants, providing up to 9 mmol in just 3.5 ounces according to the Antioxidant Food Database. Blueberries boast anthocyanins, ellagic acid and vitamin C in abundance – the latter two being particularly abundant compounds found in them.
Spinach offers many vitamins and minerals, including A, C, E and K. Additionally, spinach contains phytochemicals called phenolics which have been proven effective at fighting oxidative stress – great additions for smoothies, omelets and salads! Nuts provide additional antioxidants plus plant proteins and healthful fats – perfect additions for yogurt or oatmeal toppings, baked goods or making nut butters!
2. Vegetables
Plant-based foods typically have higher antioxidant values than meat and mixed food sources. Plant medicines, spices and herbs typically offer the highest concentration of antioxidants.
Vegetables like spinach provide essential vitamins, minerals, and phytochemicals such as carotenoids, isothiocyanates, flavonoids (including lutein and zeaxanthin ), and vitamin C from African baobab fruit. Other antioxidant-rich vegetables include kale, Brussels sprouts and cruciferous vegetable mixes.
Some antioxidants, like lycopene in tomatoes, may be best absorbed when consumed cooked while others such as berries may benefit from being eaten raw.
3. Nuts
Nuts are nutrient dense foods packed with unsaturated fat, protein and fibre as well as bioactive compounds such as phytosterols, tocotrienols, phenolic acids selenium and vitamin E. Epidemiological studies indicate nut consumption may reduce cardiovascular disease risk along with other chronic illnesses like diabetes obesity gallstones – making nuts an integral component of vegetarian and Mediterranean diets.
Nuts are an excellent source of polyphenols, plant defence chemicals that act as antioxidants by stabilising unstable free radicals. Their phenol content reaches its highest concentration during roasting; one study found walnuts had the highest levels of top-grade antioxidants among all nuts. They’ve even been shown to lower LDL cholesterol. Artichokes too contain more vitamins when cooked than when eaten raw: steaming can boost their antioxidant level 15 times while boiling can boost it eightfold!
4. Whole Grains
Whole grains provide essential vitamins, minerals and antioxidants. When selecting whole grain food products (rye, quinoa, brown rice) over instant oatmeal products or instant cereal products. Also look out for products bearing the whole grain stamp on food labels.
Most meta-analyses on whole grain intake found positive associations with health outcomes including diabetes, cardiovascular disease and colorectal cancer. It should be noted, however, that due to statistically significant heterogeneity and publication bias the results from such meta-analyses should be interpreted with caution.
The Antioxidant Food Table features 3139 products analyzed for their antioxidant content. Most are fruits, vegetables and whole grains but there are also herbal/traditional medicine products and dietary supplements included in the table.
5. Tea
Antioxidants in tea such as EGCG, catechins and thearubigins help fight free radical damage that causes atherosclerosis, cancer, eye disease and other chronic ailments. Other antioxidants present include quercetin, ellagic acid and tannic acid which also contribute to keeping free radical damage at bay.
Spices and herbs with high antioxidant values include cloves, cinnamon, oregano and thyme; see the Antioxidant Food Table for details. These plants contain plant compounds called phenolics which reduce inflammation within the body.
Cruciferous vegetables such as cabbage, broccoli and kale contain numerous antioxidants – carotenoids, flavonoids and anthocyanins are especially abundant – however their highest value comes from glucosinolates which have been proven to prevent cancer. Furthermore, cooking and freezing processes may increase levels of certain antioxidants like lycopene found in tomatoes.
