Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables. These foods have also been linked to other health benefits and may protect against chronic disease.
Antioxidants are compounds made in the body and found in food that help defend cells from free radicals, which can cause oxidative stress and increase the chance of developing various chronic diseases.
Eating a diet rich in antioxidants increases blood antioxidant levels to reduce oxidative stress and disease risk.
Here are the top 14 healthy foods that are high in antioxidants.
Share on PinterestMichelle Lee Photography/Shutterstock1. Dark chocolate
Lucky for chocolate lovers, dark chocolate is nutritious. It has more cocoa than regular chocolate, as well as more minerals and antioxidants.
Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as decreased inflammation and reduced risk factors for heart disease.
Learn about the health benefits of dark chocolate.
2. Pecans
Pecans are a type of nut native to North America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants.
In addition, pecans can help raise antioxidant levels in the blood and may help reduce cholesterol, which is a risk factor for heart disease.
That said, although pecans are a great source of healthy fats, they are also high in calories. Therefore, it’s important to moderate your portion sizes, especially if you’re trying to lose weight.
Learn about the health benefits of pecans.
3. Blueberries
Although they are low in calories, blueberries are packed with nutrients and antioxidants.
Research from test-tube and animal studies has shown that the antioxidants in blueberries may delay aging-related decline in brain function by neutralizing harmful free radicals, reducing inflammation, and altering the expression of certain genes.
Additionally, the antioxidants in blueberries, especially anthocyanins, have been shown to reduce risk factors for heart disease, and lower both LDL cholesterol levels and blood pressure.
Learn about the health benefits of blueberries.
4. Strawberries
Strawberries are sweet, versatile, and rich in vitamin C. They also contain a lot of the antioxidant anthocyanin, which gives them their red color.
Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of LDL (bad) cholesterol and raising HDL (good) cholesterol.
Learn about the health benefits of strawberries.
5. Artichokes
Artichokes are a great source of dietary fiber, minerals, and antioxidants.
They are especially rich in an antioxidant known as chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease.
That said, the antioxidant content of artichokes can vary depending on how they are prepared.
Learn about the health benefits of artichokes.
6. Goji berries
Goji berries are often marketed as a superfood because they are rich in vitamins and minerals.
Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.
However, while goji berries are nutritious, they can be expensive to eat on a regular basis.
Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed.
Learn about the health benefits of goji berries.
7. Raspberries
Raspberries are a great source of dietary fiber, vitamin C, and manganese.
A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.
Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease.
That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.
Learn about the health benefits of raspberries.
8. Kale
Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. It’s also rich in antioxidants.
This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.
Learn about the health benefits of kale.
9. Red cabbage
Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content.
It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.
What’s more, the vitamin C in red cabbage also acts as an antioxidant in the body and may help strengthen the immune system and keep the skin firm.
That said, the volume of antioxidants in red cabbage varies depending on how you cook it.
Learn about the health benefits of red cabbage.
10. Beans
Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.
Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.
That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed.
Learn about the health benefits of beans.
11. Beets
Beets, also known as beetroot, are a great source of fiber, potassium, iron, folate, and antioxidants.
They’re particularly rich in a group of antioxidants called betalains. These give beets their reddish color and have been linked to health benefits.
For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.
Learn more about the health benefits of beats.
12. Spinach
Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories.
It’s also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging ultraviolet light and other harmful light wavelengths.
Learn about the health benefits of spinach.
13. Spices and herbs
Spices such as ginger, turmeric, and garlic, as well as herbs such as rosemary, parsley, and sage, all contain a variety of minerals, vitamins, and important antioxidants.
Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.
Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.
14. Okra
Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It’s full of nutrients such as magnesium, folate, and fiber, as well as vitamins C, K1, and A.
It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health.
Read more about the health benefits of okra.
Frequently asked questions
What is the most powerful antioxidant?
There isn’t an antioxidant that’s truly more powerful than others. That said, some have more bioactive compounds than others, such as vitamins E and C, for example.
Can you eat too many antioxidants?
If you’re eating a balanced diet, you’re likely getting all the antioxidants you need and are not likely to be eating too much. That said, if you’re considering taking antioxidant supplements, speak to your doctor first because research shows that taking too much can negatively affect the functioning of your cells, which may lead to various health problems.
What drinks are high in antioxidants?
Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.
The bottom line
Antioxidants are compounds that your body makes naturally. You can also get them from food.
They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions.
Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.
By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.