Kidney beans and other beans are rich sources of antioxidants. Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer. Believe it or not, artichoke hearts are one of the most antioxidant-rich vegetables, full of polyphenols like chlorogenic acid also found in coffee which may help the body better metabolize glucose and blood lipids.

Pecans are rich in the antioxidant vitamin E and have been shown to help lower levels of LDL bad cholesterol in the body, improving heart health. Pecans are also high in monounsaturated fat and contain a decent amount of fiber , making them one of the healthiest nuts you can eat.

She recommends topping air-popped popcorn with sea salt, rosemary, and thyme. According to Silberman, pumpkin seeds are a great source of protein, fiber, and antioxidants like vitamin E and carotenoids.

For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.

Food Nutr Res. doi: Meng S, Cao J, Feng Q, Peng J, Hu Y. Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review. Evid Based Complement Alternat Med.

Zhang HM, Zhao L, Li H, Xu H, Chen WW, Tao L. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid.

Cancer Biol Med. Guarneiri LL, Paton CM, Cooper JA. Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial. J Nutr. Yashin A, Yashin Y, Xia X, Nemzer B.

Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Joachim M. Dotto, James S. The potential of pumpkin seeds as a functional food ingredient: A review.

The high levels of soluble fiber in oats allows them to readily absorb water, which helps slow digestion and makes you feel more full, notes Harvard. RELATED: The Complete Guide to Oats. Yes, you finally have an excuse to eat chocolate on the daily — dark chocolate , that is.

The flavonoids in cacao beans, from which chocolate is produced, act as antioxidants that may play a role in cancer prevention , heart health, and weight loss, according to a study. Consumed in small amounts around 1 ounce per day , dark chocolate with a minimum of 70 percent cacao may have other added health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported another study.

Here are the nutritional facts for 1 ounce Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Consider nutrient-rich foods for your arsenal against chronic disease. Department of Agriculture USDA : Calories 84 Protein 1. Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA : Calories 31 Protein 2.

Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA : Calories Protein 4. Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA : Calories 7 Protein 0. Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA : Calories Protein 4.

Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA : Calories 2. Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA : Calories 49 Protein 1.

Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA : Calories Protein How to Cook It: Roasted Balsamic Strawberry Sauce Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make a low-calorie strawberry balsamic sauce.

This sweet and tangy sauce can top everything from salad to ice cream. Add a dose of antioxidants to your favorite dish today! Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Rodriguez-Amaya DB. Natural Food Pigments and Colorants. Current Opinion in Food Science.

February Harvard T. Antioxidant Supplements: What You Need to Know. National Center for Complementary and Integrative Health.

July Panche AN, Diwan AD, Chandra SR. Flavonoids: An Overview. Journal of Nutritional Science. December 29, Viña J, Borras C, Abdelaziz KM, et al. The Free Radical Theory of Aging Revisited: The Cell Signaling Disruption Theory of Aging. September 10, Gladyshev VN. The Free Radical Theory of Aging Is Dead.

Long Live the Damage Theory! February 1, Daily Value on the New Nutrition and Supplement Facts Labels. Food and Drug Administration. February 25, Curtis PJ, van der Velpen V, Berends L, et al. Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome-Results From a 6-Month, Double-Blind, Randomized Controlled Trial.

Here are eleven foods you should consider adding to your diet to increase your antioxidant intake:. The levels of antioxidants listed are based on the FRAP ferric reducing ability of plasma analysis, which measures the antioxidant content of foods in millimoles mmol per g 3.

It is important to note that this value is the level of antioxidants present in food; it is not measuring the antioxidant activity in the body after ingesting that food.

The higher the FRAP value, the more antioxidants that are present [3]. When looking to increase your antioxidant intake, you may want to consider supplements, like multivitamins, that have nutrients that provide antioxidant support. While obtaining nutrients from food is the best way to meet your nutritional needs, supplements, and those considered antioxidant supplements, may help address nutrient gaps in your diet.

Below are some nutrients that act as antioxidants to help neutralize free radicals in the body. Many of these nutrients can be found in multivitamins or individual supplements to help support your health. It is best to consult with your healthcare provider before adding any dietary supplement to your daily routine.

Antioxidants are the opposite of oxidants free radicals , and they work to neutralize free radicals before they can negatively affect your cells. There are many antioxidant-rich foods you can incorporate into your diet to help increase your antioxidant intake.

In addition, some dietary supplements contain nutrients known for providing antioxidant support that you may want to consider including in your daily regimen after consulting with a healthcare professional. These products are not intended to diagnose, treat, cure, or prevent any disease.

Vitamin C mg with Rose Hips. Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time. She especially enjoys creating educational content about health, wellness, and nutrition.

She has over 20 years of experience educating consumers, healthcare professionals, retailers and employees about nutrition, dietary supplements, and overall wellness. Lifestyle Tips.

Stress , Immune System. Vitamin E , Healthy Eating. Welcome to our store. Your Cart. Checkout Continue Shopping. You May Also Like. Item added to your cart. Notification Button Continue shopping. Home Health Articles 11 Foods High in Antioxidants and Their Benefits 11 Foods High in Antioxidants and Their Benefits Jul 12, Digestion , Heart Health Tips 8 MIN Quick Health Scoop Antioxidants are substances natural and man-made that can prevent, or slow, damage to cells caused by free radicals [1] There are antioxidant-rich foods including many fruits, beans, nuts, and vegetables such as artichokes, red cabbage, and dark leafy greens Some dietary supplements provide antioxidants in the form of vitamins A, C and E, carotenoids such as beta-carotene, lutein and zeaxanthin, as well as minerals like zinc, and nutrients like CoQ10 Why Do I Need Antioxidants?

Here are eleven foods you should consider adding to your diet to increase your antioxidant intake: The levels of antioxidants listed are based on the FRAP ferric reducing ability of plasma analysis, which measures the antioxidant content of foods in millimoles mmol per g 3.

Most berries are sources of antioxidants as they are packed with nutrients like Vitamin A and Vitamin C as well as polyphenols called anthocyanins—plant compounds flavonoids that give berries their color and act as antioxidants to neutralize free radicals in the body [4].

The average antioxidant level of berries is between 1. The most antioxidant-filled berries include raw strawberries, blueberries, blackberries, cranberries, and elderberries.

When adding berries to your diet, aim for whole, raw berries versus jams and jellies, which tend to have added sugars. Dark chocolate. Yes, dessert can count! If you eat dark chocolate, that is. Cocoa contains flavonoids, a class of antioxidants and type of phytonutrient.

The higher the cocoa content, the more flavonoids. Besides being an antioxidant food source, dark chocolate is more nutritious than milk chocolates that contain added sugars and milk-based ingredients and fat. Dark leafy greens.

Concerning antioxidants, spinach is one of the best sources of lutein and zeaxanthin, which can defend the eyes from free radicals.

It's delicious as a base for a healthy salad like this tilapia salad , pictured above. Learn our Test Kitchen's best tips for cooking spinach all the ways for a quick and easy side dish full of antioxidants.

Chan School of Public Health. Panche, A. et al. Mosca, Luciana et al. Yim, Hip Seng et al. Cruz, Ganzalo et al. Xia, Jia-Yue et al. Wong, Chloe et al. Magrone, Thea et al. Bohm, Volker. Georgia, Kelli S. Coppari, Sophia et al. Extract Result in Improved Wound Healing Efficacy.

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Katlyn Moncada. Katlyn Moncada is the associate food editor at BHG. com, sharing food news and tutorials on becoming better home cooks. She is a writer and editor with nearly a decade of experience in digital media, photography, and video production.

Learn about BHG's Editorial Process. Reviewed by Food Heaven , Jessica creates engaging food and nutrition content for over 80 global corporations, food companies, and media outlets including American Heart Association, Blue Apron, Adobe, Dove, and KitchenAid. Jessica also co-hosts the top 50 nutrition Food Heaven Podcast , which explores the intersections of nutrition, health, and wellness through a social justice lens.

With over 3 million downloads to date, the Food Heaven podcast has been a pillar for accessible and inclusive health and wellness insights since In addition to being a go-to nutrition expert, writer, and columnist for SELF magazine, Jessica is the co-author of the Day Plant-Powered Health Reboot and A Diabetes Guide to Enjoying the Foods of the World.

Reviewed by Jessica Jones, MS, RD. Jessica is a nationally-recognized Registered Dietitian, Certified Diabetes Educator, Writer, Speaker, and Digital Content Strategist.

As the co-founder of the wellness content media company, Food Heaven , Jessica creates engaging food and nutrition content for over 80 global corporations, food companies, and media outlets including American Heart Association, Blue Apron, Adobe, Dove, and KitchenAid.

Learn about BHG's Nutrition Review Board. Fact checked by Marcus Reeves is an experienced writer, publisher, and fact-checker. Fact checked by Marcus Reeves. Learn about BHG's Fact Checking Process. In This Article View All. In This Article.

Dark Chocolate. Try Our Grilled Summer Artichoke Recipe. Get Our Antioxidant-Rich Salad Recipe. Try These Healthy Blueberry Recipes. Try Our Favorite Antioxidant-Rich Cranberry Recipes.

Enjoy These Healthy Dark Chocolate Recipes. Try Our Top-Rated Hasselback Potatoes Recipes. Get Your Antioxidants with Our Moroccan Chicken Recipe. Try Our Antioxidant-Rich Raspberry Sorbet. Try These Spinach Salad Recipes. Was this page helpful? Experts generally suggest getting antioxidants from whole foods instead of dietary supplements for a few good reasons.

As Dr. Giovannucci points out, there are many lesser-known compounds in foods—potentially thousands—that, at least in laboratory settings, have been shown to have antioxidant properties, along with the many other phytochemicals present in plants. By eating a variety of foods high in antioxidants, you get all the benefits linked to all the different phytonutrients, regardless of the particular roles they may play.

Plus, these whole-food packages—like berries, greens, root veggies, nuts, whole grains, and coffee —are all-around really, really good for you. Antioxidant foods like fruits and veggies pack in a ton of other good stuff your body needs, like other essential vitamins and minerals, carbohydrates including fiber and naturally occurring sugars , and water.

In other words, there are many reasons to include an ample array of antioxidant-rich foods in your diet every day. As for how much of these foods you should be eating to get enough antioxidants? For the antioxidants that fall into the essential-nutrient category, recommended daily allowances RDAs exist to help you plan your intake.

With selenium , for example, the RDA is 55 micrograms per day. For some nutrients, like zinc and immune-boosting vitamins A, C, and E, you can find RDAs for your age and sex in the U. Dietary Guidelines for Americans. For instance, each day women ages 31 to 50 should shoot for 8 milligrams of zinc, micrograms of vitamin A, 15 milligrams of vitamin E, and 75 milligrams of vitamin C.

Researchers are still working on that, Dr. Bolling says. For example, some antioxidants, like carotenoids, degrade quickly when heated or stored for long periods of time; others, like flavonoids, are more stable. So rather than trying to hit a specific amount, focus on adding various antioxidant-rich foods into your diet.

The best way to enrich your diet with antioxidant foods is to eat plenty of fruits and vegetables the Dietary Guidelines recommend two and a half cups of vegetables and two cups of fruits per day , Dr.

Garelnabi says. Nuts, whole grains, dark chocolate, and tea are also good antioxidant sources, as are lean meats and seafood, Dr. And again, diversity is important in your diet, since some antioxidants work better together, Dr. Wright suggests aiming for a colorful variety of foods high in antioxidants.

Trying to include different colors on your plate is a good idea, since the color of fruits and vegetables can serve as a clue to their antioxidant content, suggests a study published in Current Research in Food Science. So what about supplements?

When it comes to preventing diseases, for instance, researchers have done a lot of studies on various antioxidant supplements, including large, robust clinical trials, 11 and most have found that antioxidant supplements do not reduce the risk of developing diseases like heart disease and cancer, according to the NCCIH.

Also unlike with antioxidant foods, there is some evidence that antioxidant supplements may even be harmful, especially in high doses.

Antioxidant supplements can also interact with certain medications, the NCCIH points out. For instance, the combination of vitamin E and blood thinners may increase the risk of bleeding. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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How to get enough antioxidants from foods. What to know about getting antioxidants from supplements. Topics antioxidants Nutrition healthy eating fruits vegetables Food heart disease cancer. How to Actually, Truly, Finally Quit Vaping. This Upper-Body Move Hits Your Back, Biceps, and Core. Row your way to greater strength—and better posture.

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Sweet potatoes contain more vitamin A but white potatoes contain more potassium, so it is naturally up to the consumer on which potato they choose to add into their diet.

A study in the journal Nutr Cancer found that the antioxidants present in potatoes have the ability to slow the growth of cancer cells in both the liver and the colon, with the Mexican wild species of potato S.

pinnatisectum being the most prolific. The healthiest way to consume potatoes is baking them; they can easily be filled or topped with other antioxidant rich foods. The majority of berries are antioxidant high foods, yet strawberries have some of the highest antioxidant levels as well as a number of other huge benefits.

Adults in the UK are advised to consume at least 40mg of Vitamin C per day and just 1 serving of strawberries can contain a whopping 89mg. So, adding a simple serving to your daily diet is an easy way to boost your Vitamin C intake.

As previously discussed, Vitamin C is needed in our body to help support a healthy immune system and is one of the many antioxidants in strawberries. Vitamin C can help reduce the risk of chronic diseases and heart problems. Anthocyanins are another antioxidant found in these sweet berries.

They are mostly found in colorful fruit and vegetables which means strawberries are packed full of them. These antioxidants have been rigorously studied for their relation to heart health and blood vessels. Phenolic antioxidants such as ellagitannins and ellagic acid are also present in strawberries.

The significance of ellagic acid is explained in the Journal of Food Biochemistry :. It is also proposed to have antimutagenic activity by inhibiting the direct binding of these carcinogens to the DNA. The main function of these particular compounds is to lower the risk or prevent cancerous cell growth.

Not only is this one of the very powerful antioxidant foods, but strawberries are also low-calorie, fat free, and full of vitamins, minerals, and fibre, and definitely worth adding to your regular diet!

Oats are one of the best grains and best antioxidant rich foods you can eat, and they are extremely popular among the fitness community. Not only are they suitable for people suffering from coeliac disease , they also provide a wide array of nutrients such as fibre, antioxidants and protein.

The mineral zinc is classed as being from the antioxidant family and one serving of oats can provide almost our daily needs for this mineral. In the body zinc acts similarly to vitamin C in fighting off infections and supporting our immune system. Additionally, it also helps make protein and DNA cells which is particularly important in pregnancy and early years.

Zinc has been found to decrease oxidative stress in the body which causes the growth of unwanted free radicals, and ultimately causes damage to the body. Avenanthramides are another group of antioxidants and they are only found in oats.

The main activity of avenanthramides in our body is to lower our blood pressure. When we digest oats, this compound allows our body to produce nitrous oxide. Nitrous oxide relaxes our blood vessel walls allowing an increase in blood flow and reducing our blood pressure. Oats should definitely be added to your diet as they have impressive blood pressure reducing abilities, can increase our satiety levels leaving us fuller for longer and the fibre can help reduce cholesterol levels.

Oats are antioxidant enriched foods that can easily be part of a healthy breakfast, such as porridge, or even mixed into a smoothie with berries. Not only does one fruit contain roughly the complete amount of the recommended daily intake of vitamin C, but oranges are also a great source of antioxidants known as phenolics and carotenoids.

The phenolics are the main compound which attributes to the superfood status of oranges. Hesperidin belonging to the phenolic family is a flavonoid which has multiple health benefits including boosting our heart health.

In a recent study , the effect of hesperidin supplements on patients with Metabolic Syndrome was investigated, with some interesting results:. The carotenoids in oranges are known as beta-cryptoxanthin and lycopene. Beta-cryptoxanthin is actually converted into retinol in the body, which is more commonly known as Vitamin A.

Lycopene has been found to have anti-carcinogenic properties. It has also shown to reduce the risk of heart disease. It should be taken into consideration that many orange juices may contain high sugar quantities, so look out for added sugar on the packaging.

Orange juice is a good source of antioxidants and vitamin C, but consuming a fresh orange is the better option when looking for the best antioxidant foods for cancer.

There are hundreds of varieties of this small stoned fruit but the most common ones are either sweet cherries or tart cherries, and they are antioxidant superfoods. Cherries are highly nutritious, packing a high fibre content as well as multiple vitamins and minerals.

Cherries are a rich source of antioxidants called polyphenols. Polyphenols are associated with improving heart health, reducing our blood sugar levels and supporting our immune system. Not only can cherries reduce oxidative stress but they can also have a positive effect on muscle soreness, which means natural antioxidant foods that can aid your post-workout recovery without adding on too many calories.

Furthermore the polyphenols found in cherries can contribute to heart health by destroying any cell damaging free radicals. If you struggle getting the right quantity and quality of sleep then you could need a boost in the hormone melatonin.

Melatonin works as an antioxidant by scavenging reactive oxygen and damaging free radicals, but mainly aids in regulating sleep cycles. Drinking cherry juice on a daily basis helps improve both sleep duration and sleep quality.

Cherries can be easily added in the diet by either eating alone as a sweet snack or added into a delicious smoothie. What's more they are readily available as one of the most powerful antioxidant foods in the UK. Another highly nutritious vegetable that has made our high antioxidant foods list is the leafy green Kale.

Kale is a member of the cabbage family and there are many different varieties: the most common type of kale is known as curly kale and just one serving contains all our daily needs of Vitamin A, K and C.

As with other leafy green vegetables, kale is packed with antioxidants such as quercetin and kaempferol. Both of these help in the extraction of free radicals in our body and reduce our risk of chronic illnesses.

Quercetin has the ability to lower blood pressure and kaempferol has been shown to produce interference in cancerous cell pathways. Kale is also proven to lower cholesterol levels. Cholesterol is needed in the body to produce bile which is needed to digest fatty foods however an abundance of cholesterol puts immense pressure on our hearts.

Substances called bile acid sequestrants bind to our bile to prevent it from being absorbed into the bloodstream after being used. Kale is a great natural source of these sequestrants which reduce the amount of cholesterol being absorbed into our bodies.

The antioxidant IndoleCarbino l which we discussed with broccoli is also found in kale and can protect against cancerous cell growth. Finally, kale contains a substance known as beta-carotene which our bodies convert into Vitamin A.

Vitamin A is needed to protect our vision and support healthy skin, with kale being a great source. Kale is not only one of the best antioxidant foods for skin and eye health, but will also provide a nutritious and healthy boost to your salads and smoothies.

Filled with multiple nutrients, including vitamin C, vitamin K, vitamin A, fibre and many antioxidants. Kaempferol is the prominent antioxidant in sprouts and is also found in spinach, kale and tomatoes. Kaempferol has links to many chronic illnesses due to its free radical fighting properties.

Sprouts also contain alpha-lipoic acid ALA which is classed as an antioxidant known for the benefits it presents to diabetics, especially for diabetic neuropathy. ALA actually has the functions to regenerate other antioxidants within the body, and having ALA in our regular diet allows our bodies to reuse these other antioxidants.

It has also shown to enhance glucose uptake and slow the growth of diabetes related illnesses. Diabetes is caused by insulin resistance, which is when our bodies have such low insulin sensitivity levels that their blood sugar levels cannot be maintained within safe levels, leading them to rise and cause additional damage.

Frying or steaming sprouts has been shown to enhance their antioxidant and vitamin content as boiling may reduce the availability of the water-soluble vitamins. Aubergines are a dark purple fruit full of nutrients and easily classed as one of the top antioxidant rich foods.

The main health benefits we gain from consuming aubergines come from their antioxidant activity. Nasunin , from the anthocyanin family, is the antioxidant found in aubergines and it is this that gives them their purple colour.

Most research around the vegetable focuses on this antioxidant. Nasunin works by clearing any build up in our blood vessels, in turn keeping our heart healthy. It also aids in brain function and removes any excess iron from the body.

Anthocyanins from Chinese eggplants have been found to have a positive effect on colon cancer symptoms and help protect cells from DNA damage. Due to the high antioxidant concentrations in aubergines, they are said to provide protection against heart disease, however research has not yet progressed to human trials so scientific evidence of this is currently lacking.

Aubergines are a versatile addition to this high antioxidant foods list and worth adding to your weekly shopping list. The health and fitness industry was one of the first to highlight the good fats and low carbohydrates contained in one of the most antioxidant rich foods available, the avocado.

These small green fruits contain the antioxidants Lutein and Zeaxanthin which are essential to healthy eyesight. The healthy fats found in avocados are a great way of boosting our absorption of fat-soluble vitamins A, D, E and K and antioxidants.

Glutathione is one of the most effective antioxidants and can be made by the body naturally. Studies have linked high glutathione levels to a lowered risk of some cancers.

Avocados are the second highest antioxidant foods for glutathione , with asparagus taking first place. Avocados are one of the rare foods that contain high levels of both Vitamin C and Vitamin E. Fortunately, these vitamins work in conjunction together.

Vitamin C plays an important role in regenerating Vitamin E once it has bonded with free radicals, and Vitamin E is needed to maintain a healthy immune system, so together, they are an antioxidant dream team!

It should be noted that Vitamin E can be stored in the body if not needed so it is not essential that we consume Vitamin E on a daily basis.

Alongside these nutrients, they contain good amounts of fibre and healthy fats, making the avocado one of the best antioxidant rich foods that you should definitely be including in your regular diet.

Seaweed is another one of the top antioxidant enriched foods; there are a few different types and colours, with many containing high levels of essential nutrients. Seaweed is most commonly used in Asian cuisines but has recently gained popularity all over the world due to its superfood label.

It boasts high concentrations of antioxidants including vitamins A, C and E , as well as flavonoids and carotenoids. The most studied antioxidant in brown seaweed is called fucoxanthin and belongs to the carotenoid group. It has many functions within the body, including scavenging free radicals, increasing the metabolism, and lowering blood pressure.

It also aids in reducing blood sugar levels. A comprehensive literature review on various research into fucoxanthin stated:. The HbA1c level is a risk indicator of glycemia and diabetic complications.

The study of Woo et al. suggested that supplementation of 0. Basically, fucoxanthin helps reduce the risk of complications associated with uncontrolled diabetes. Overall, the physiological functions of fucoxanthin have the possibility to reduce the likelihood or prevent many chronic illnesses.

Seaweed also contains small amounts of the water-soluble vitamin C and due to this it should be prepared without water as to limit the decrease in these all important water-soluble vitamins. Although seaweed is a great source of fucoxanthin, consumers should be aware of the higher iodine levels found in it.

High iodine levels have been associated with decreased thyroid function: however this is not a long term problem and can be counteracted by eating foods rich in goitrogens, such as broccoli.

Unfortunately, the taste and texture of seaweed can be off-putting to some. If you find these rich antioxidant foods unappealing then there are supplements available instead. For hundreds of years ginger has been known for its medicinal effects: in ancient China the ginger root was often used to treat multiple ailments and diseases.

It would come as no surprise then that ginger has made it onto this list of high antioxidant foods. The compound gingerol can be thanked for this spice's antioxidant superfood status.

Gingerol has been proven to reduce oxidative stress in the body and therefore is classed as an antioxidant. There have been many academic studies into this ability of gingerol; a literature review concluded that, after researching a significant number of studies, one of the most effective antioxidant foods for cancer was indeed ginger.

Gingerol is in its highest concentration in raw ginger so it could be suggested that to receive the most benefit it should be eaten raw or only lightly cooked.

Gingerol also has anti—inflammatory effects, which being combined with its antioxidant properties means that it may have benefits on brain function and reducing the risk of developing Alzheimer's disease.

Ginger also contains vitamin C and A , however these vitamins are only present in trace amounts which wouldn't be enough for a significant effect on the body. Not only is ginger one of the healthy antioxidant foods, but it is also useful in relieving nausea, menstrual pain and can aid digestion.

It is well-known that nuts often provide a healthy snack, but some are actually natural foods that are antioxidant rich, such as walnuts and almonds. Walnuts have a higher antioxidant content than all other nuts. This is due to the high levels of Vitamin E , melatonin and polyphenols found in walnuts.

The polyphenols in walnuts are known as ellagitannins. In our gut, ellagitannins are converted into compounds known as urolithins which reduce inflammation, a key factor in many chronic illnesses.

Urolithins block hormone receptors and it's for this reason it's believed that walnuts may decrease our risk of hormone related cancers, for example breast cancer.

Compared to all other nuts, black walnuts contain the highest amount of the Vitamin E compound known as gamma-tocopherol and it is this that has been shown to be beneficial in the prevention of heart disease and decreasing the likelihood of developing cancer.

The antioxidants in almonds come from the brown outer layer white blanched almonds are therefore not classed as high antioxidant foods as much as other almonds.

Eating almonds has been linked to having significantly decreased levels of biomarkers which cause oxidative stress, and it is the vitamin E levels in almonds are what has propelled them to antioxidant superfood status.

Vitamin E helps us maintain healthy skin and eyesight, and works with vitamin C in protecting our immune system. Vitamin E has also been involved in dilating blood vessels and lowering blood pressure.

Although walnuts have been proved to have a higher antioxidant concentration than all other nuts, almonds have high Vitamin E levels. It's difficult to determine which nut would be more beneficial to your diet so adding both to your diet will give variety and boost your antioxidant levels.

They have been used as a traditional medicine for hundreds of years, usually to reduce pain in the gums and mouth. This is due to the numbing properties it produces which can be attributed to a compound known as Eugenol.

Eugenol has been subject to numerous studies to look at its antioxidant activity and the effect it may have on cancers, with some claiming that it is a stronger antioxidant than vitamin E.

Eugenol has also been shown to improve bone health, which may reduce our risk of chronic disease such as arthritis. This is also due to the manganese content of cloves. Evidence has also shown that consuming cloves as part of a balanced diet may help regulate blood sugar levels.

Insulin is the integral hormone needed to maintain healthy blood sugar levels and cloves have been found to increase insulin secretion, resulting in better balance. For such a small spice, the amount of antioxidant foods benefits within them is incredible!

Plus, the sweet and warm taste is another added bonus. Red cabbage is closely related to broccoli, kale and brussel sprouts, all of which are included on this high antioxidant foods list! If you like cabbage then switching to the more nutritious red cabbage will be more beneficial, and they taste almost the same.

Red cabbage is low in calories, high in fibre and contains vitamins A, C and K. The antioxidants found in red cabbage are carotenoids , anthocyanins and kaempferol. Carotenoids are primarily responsible for eye health.

Lutein and zeaxanthin promote retina health and produce anti-inflammatory properties which are associated with reduced risk of diseases, such as glaucoma. The carotenoids have specifically been correlated with a lower risk of lung cancer and skin cancer and this may be due to the metabolism of carotenoids into vitamin A, the vitamin responsible for skin health.

One study of carotenoids states that:. The bottom line is that a simple swap from green to red cabbage will provide great antioxidant rich foods for skin health, which can ultimately help reduce the risk of a number of diseases and conditions.

Garlic is one of the oldest crops in the world, dating back thousands of years. It was once even used by the ancient Egyptians to cure arthritis, insect bites and even snake bites. Today garlic is widely consumed in a variety of cuisine; however many people are unaware of all of the antioxidant benefits of this popular ingredient.

The majority of advantages we gain from garlic come from the compound allicin , which is released when garlic is crushed or chopped. Allicin is most commonly referred to as an amino acid however it also has antioxidant properties. Allicin has been at the forefront of many studies regarding the effect it has on diabetes, high blood pressure and high cholesterol, and it has been proven to have positive effects on all of these conditions.

Other compounds found in garlic are diallyl disulfide and s-allyl cysteine. Diallyl disulfide is predominantly found in garlic and has shown detoxifying abilities, thus its role in cancer treatments may be beneficial. S-allyl cysteine is more prominent in black garlic rather than white; it works as a sulphur compound by directly scavenging free radicals.

It also works indirectly as increasing another antioxidant found in the body, superoxide dismutase. Black garlic has a few different benefits to the normal white garlic.

Once it has fermented the flavour profile completely changes, producing a sweeter and more nutty flavour. Not only does black garlic taste different but composition of the nutrients found within it also changes. While black garlic contains more calories and carbohydrates, white garlic is more nutritional in the sense of containing more calcium and potassium.

Overall, black garlic is one of the highest antioxidant foods but either type will provide these great antioxidant properties, as well as other nutrients and the beloved taste.

Coffee has undergone a vast amount of research, with investigations into the side effects as well as potential benefits. However, recent research has actually proven that coffee has more antioxidants than a cup of black tea.

Hydroxycinnamic acid HCA is one of the antioxidants found in coffee. It displays multiple effects, including anti-inflammatory properties, antimicrobial abilities, and protection against UV rays. HCA actually possesses anticancer abilities, particularly when studied in conjunction with pancreatic cancer.

This is mainly attributed to the effectiveness that HCA has on reducing oxidative stress. One scientific investigation found that:. The fact that caffeine is a stronger antioxidant than vitamin C ascorbic acid is surprising, yet also beneficial as many people enjoy coffee or caffeinated drinks on a regular basis.

Additionally, coffee is also effective at protecting against heart disease and type 2 diabetes. This is due to the high number of polyphenols found in coffee.

Coffee is classed as one of the foods with highest antioxidant levels, and most people will more than likely get a lot of antioxidants from this beverage. As we know by now, antioxidants are key to removing free radicals from the body and reducing the damage of oxidative stress.

But how exactly do they do this? Free radicals, also known as Reactive Oxygen Species ROS , are molecules that are missing electrons which make them unstable.

Antioxidants counteract these molecules by giving them some of their own electrons, thereby stabilising them. In terms of antioxidant foods and cancer, free radicals are directly linked. Objective: To compare the total antioxidant content of natural sweeteners as alternatives to refined sugar.

Design: The ferric-reducing ability of plasma FRAP assay was used to estimate total antioxidant capacity. Major brands of 12 types of sweeteners as well as refined white sugar and corn syrup were sampled from retail outlets in the United States.

Results: Substantial differences in total antioxidant content of different sweeteners were found. Dark and blackstrap molasses had the highest FRAP 4. Conclusion: Many readily available alternatives to refined sugar offer the potential benefit of antioxidant activity.