Though widely available in supplement form, quercetin can also be found in a number of delicious foods! Foods rich in Quercetin: Citrus, apples, onions, red wine, black and green tea, dark-hued berries and cherries, parsley, sage.

RELATED: 5 Natural Anti-Histamines That May Help Soothe Seasonal Allergies. Closely related to beta-carotene and vitamin A, lutein is an antioxidant best known for eye and skin health. From protecting against macular degeneration and maintaining optimal vision to reducing signs of aging and protecting against UV-sun damage, lutein comes with many benefits, thanks to its powerful antioxidant and anti-inflammatory properties.

Foods rich in Lutein: Dark leafy greens like kale, spinach, and collard greens , corn, broccoli, eggs, papaya, oranges. A popular plant-based compound found largely in red and pink foods such as tomatoes, grapefruit, and watermelon, Lycopene is a potent antioxidant with many benefits.

As part of the carotenoid family, lycopene is a fat-soluble nutrient with some of the highest antioxidant capabilities to exist! It protects against natural and environmental toxins , supports liver function, and contains neuroprotective properties.

Foods rich in Lycopene: Tomatoes, rosehips, guava, pink grapefruit, papaya, apricots. As an essential trace mineral, selenium is an important antioxidant compound that must be obtained through the diet though only needed in small amounts.

Like most antioxidants, it helps reduce oxidative stress. But unique to selenium is its important role in thyroid health.

It helps regulate your metabolism , supports healthy growth and development, and helps to maintain proper thyroid function. Foods rich in Selenium: Brazil nuts, oysters, eggs, sunflower seeds, shiitake mushrooms. Important for immune health, reproductive health, and healthy eyes and skin, vitamin A is a must-have antioxidant needed for whole body health and development.

Vitamin A is important for vision health , helps support healthy growth and development, supports immune health, and reduce the risk of chronic disease. Foods rich in Vitamin A: Kale, spinach, broccoli, sweet potatoes, carrots, egg yolks, mango, pumpkin, winter squash, fatty fish.

As a powerful antioxidant, vitamin C helps to protect against free radical damage and environmental toxins, supports glowing skin , bolsters our immune system, and may help reduce the severity and duration of illness — the list goes on! Despite the many supplements on the market, obtaining vitamin C through your diet is easier than ever.

Foods rich in Vitamin C : Citrus, kiwi, mangoes, bell peppers, strawberries, broccoli, spinach. A fat-soluble vitamin with powerful antioxidant properties, vitamin E is an important nutrient needed to reduce oxidative stress, benefit skin, and eye health, and support a healthy immune system.

And ladies, vitamin E may even help support hormone balance and ease PMS symptoms such as cramps and cravings — so you may want to keep these vitamin E-rich foods nearby! Foods rich in Vitamin E: Sunflower seeds, almonds, hazelnuts, salmon, avocado, red bell peppers, brazil nuts, wheat germ.

An important antioxidant for healthy immune function, zinc is an essential mineral that helps, prevent infections, and protect against pathogens and foreign invaders. Immune health aside, zinc is a powerful nutrient needed to speed wound healing and repair damaged tissues! Foods rich in Zinc: Pumpkin and hemp seeds, oysters, red meat, fish, almonds, oats, chickpeas.

The number of antioxidant-like compounds is far-reaching, with endless amounts of phytonutrients in existence. That said, these fifteen antioxidants are some of the most potent and powerful out there!

There are a lot of reasons why peanut butter is so great. Beyond its delicious flavor, it's super affordable. Plus, it's shelf-stable, versatile and lasts a long time. This makes it one of the most budget-friendly protein sources in the grocery store, and peanuts and nuts in general are packed with antioxidants.

Other types of nut butters can get more expensive, but sunflower and almond butters are other affordable options if you avoid peanuts.

However, look out for the added sugars and sodium content when choosing one. I always have frozen berries on hand. They come in a larger package and last way longer than fresh berries, so it makes them easy to add to everything, from oatmeal and smoothies to dessert.

Plus, berries are one of the most antioxidant-rich foods around, and the particular antioxidants they contain—called anthocyanins —are associated with better brain health as you age. Frozen berries are picked at peak ripeness and flash frozen, so you won't be sacrificing any nutrition compared to fresh berries.

Canned and dried beans are a pantry staple for me, and I firmly believe beans are a food we could all be eating more of. They're super versatile, inexpensive, last years in your pantry and boast some impressive health benefits. Beans come in a variety of shapes, sizes and flavors, but they all are packed with fiber, protein, nutrients and antioxidants.

Some research suggests that the type of antioxidants in beans might reduce cancer risk and promote longevity. With recipes like our Easy Vegetarian Chili , Classic Hummus and Breakfast Beans with a Microwave-Poached Egg , you can enjoy beans in any meal or snack, from breakfast to dinner.

You may have heard that an apple a day keeps the doctor away. While that old adage might need some fact-checking, it's well-supported that apples are a super-nutritious food.

They're packed with fiber, vitamins and antioxidant compounds of a variety of types. Regularly consuming apples can help protect your heart health, boost your brain health and lower chronic disease risk, from diabetes to cancer.

Not to mention, they last for weeks, which is much longer than most other fresh fruits. My favorite way to enjoy apples is sliced with nut butter or cheese, or in our Apple-Pie Baked Oats. Ah, the humble potato. Though it may have a bad rep, it's a super-healthy and budget-friendly complex carb that deserves a spot in your eating pattern.

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In lab studies, antioxidants have been shown to counteract oxidative stress caused by free radicals — highly unstable molecules created when you exercise, digest food or are exposed to environmental factors like sunlight, air pollution and cigarette smoke. It's thought oxidative stress plays a role in a variety of diseases, such as cancer, heart disease, diabetes, Alzheimer's, Parkinson's and age-related macular degeneration and cataracts, per the NIH.

Antioxidant-rich foods also protect your skin from free radical damage, helping your skin look more youthful and radiant, per the Cleveland Clinic. There are hundreds, if not thousands, of substances that can act as antioxidants, according to the Harvard T.

Chan School of Public Health. Some common antioxidants include:. The Dietary Guidelines for Americans do not set a Daily Value DV for antioxidants, but they do recommend filling half of your plate with fruits and vegetables.

Diets high in fruits and vegetables which are antioxidant-rich foods provide you with the most nutrition. In other words: It's best to get your antioxidants from whole foods. Check out this list of the highest antioxidant foods based on the USDA report. Note that Americans get around 5, total antioxidant capacity per day, and many foods on this list provide more than that.

Although the researchers measured the antioxidants in dry beans, you'll still get plenty once they're cooked. Red beans contain anthocyanins, per a November report from the University of Nebraska-Lincoln. Anthocyanins are a type of flavonoid, a family of polyphenols. Both raw and cooked beans contain polyphenols — and cooking beans at high temperatures does not change the polyphenol content, per the study.

Try these protein-packed canned bean recipes. Wild blueberries, in particular, are the most antioxidant-rich fruits. Wild blueberries are high in anthocyanins, which are in the fruit's skin and are responsible for its blue hue, per the University of Maine Cooperative Extension.

Like wild blueberries, cultivated blueberries pack antioxidants — with 9, total antioxidant capacity per cup. One cup of blueberries also contains 16 percent of the DV for vitamin C a common, potent antioxidant and 6 percent of the DV for vitamin E another antioxidant.

Try them in these healthy blueberry breakfast recipes. Like their cousin small red beans, red kidney beans are rich in polyphenol antioxidants. Flavonoids appear to be able to affect cell signaling and have been shown to have anti-inflammatory, anti-thrombogenic prevent blood clots , anti-diabetes, anti-cancer and neuroprotective activities in vitro and in animal models, per the Oregon State University Linus Pauling Institute.

Kaempferol is a polyphenol antioxidant in plants. The USDA lists cranberries as one of the top fruits high in antioxidants, with just slightly less antioxidant capacity than traditional blueberries.

A catechin is a type of antioxidant also found in green tea, and it's currently being studied in the prevention and treatment of cancer, per the NIH. One cup of raw cranberries also contains 17 percent of the DV for vitamin C and 10 percent of the DV for vitamin E.

Try them in these year-round cranberry recipes. The top vegetable for antioxidants is the artichoke, according to the USDA report — and it's found to possess even more antioxidants than several types of berries.

Try the veg in these canned artichoke heart recipes. The study analyzed three types of berries and found blackberries had less antioxidant capacity than blueberries but more than strawberries, which reflects the USDA report's findings. Proanthocyanidins, like anthocyanidins, are a type of flavonoid with antioxidant activity.

One cup of blackberries also contains 34 percent of the DV for vitamin C and 11 percent of the DV for vitamin E. Half a cup of prunes contains 6. And fiber is linked to a lower risk of multiple conditions such as heart disease, diabetes, diverticular disease and constipation, per the Harvard T.

One cup of raspberries provides 36 percent of the DV for vitamin C, plus 8 grams of fiber. One cup of strawberries also offers an impressive percent of the DV for vitamin C, plus some vitamin E 3 percent of the DV and 28 percent of the DV for manganese.

Try them in these strawberry breakfast recipe ideas. Red Delicious, Northern Spy and Ida Red apples have more antioxidants than several other types of apples.

The researchers found two types of polyphenols — epicatechin and procyanidin B2 — were the greatest contributors to total antioxidant activity in the apples. Procyanidins made up about 60 percent of antioxidant activity in the peel and 56 percent in the flesh of the apple. When you can, leave the peel on your apple: According to the study, polyphenols were five times more abundant in the apple skin than in the flesh.

One medium Red Delicious apple also contains 3 percent of the DV for vitamin E and selenium. Try them in these savory apple recipes. The USDA report found Granny Smith apples had just slightly less antioxidant capacity per apple than Red Delicious apples.

One medium Granny Smith apple also contains 3 percent of the DV for manganese and 2 percent of the DV for vitamin E, plus 4. Try them in these tasty apple dessert recipes. In the United States, nuts provide 19 percent of total food polyphenols per day and are a major source of antioxidants in the American diet.

One ounce of pecans also contains 56 percent of the DV for manganese and 3 percent of the DV for vitamin E.

This sweet fruit also contains melatonin. Taste test, adjusting any ingredients as desired. Step 2: Once desired taste and consistency is achieved, transfer to a bowl and place in the fridge to chill and firm. Step 3: Serve with fresh berries, a sprinkle of cinnamon, and an optional drizzle of honey.

RELATED: Cottage Cheese Recipes Are Trending: Here Are 9 Ways to Use This High-Protein Ingredient. Packed with antioxidants, fiber, and essential vitamins like C and K, Brussels sprouts are one of the healthiest cruciferous veggies — and they just so happen to make a mouth-watering comfort food dish!

Step 1: Preheat the oven to F. Meanwhile, boil Brussels sprouts in a pot of water for about minutes until slightly tender. Drain and cool. Step 2: Once cooled, place Brussels sprouts on a baking sheet. Gently smash each sprout with a fork or the bottom of a glass. Step 3: Drizzle olive oil over the smashed Brussels sprouts then season with salt and pepper.

Option to add any additional toppings such as nutritional yeast or parmesan cheese. Step 4: Bake for minutes or until the edges are crispy and golden brown.

Give your health a boost with this cozy, comforting beverage. Not only will it satisfy all your chocolate cravings, but it will also help modulate your immune system, protect against free radical damage , and supply your body with a slew of nutrients including B-complex vitamins, vitamin D, iron, magnesium, and calcium.

We paired it with polyphenol-rich cacao for a dynamic combo that packs. Step 1: In a small saucepan, heat the almond milk over medium heat until warm but not boiling.

Step 2: Once heated, pour mixture into a high-speed blender with the Chaga powder, cacao powder, honey or maple syrup, vanilla extract, and pinch of cinnamon.

Step 3: Pour into a mug to serve. Option to top with coconut whipped cream or a sprinkle of cinnamon. This simple, savory snack contains two rich sources of antioxidants: artichoke hearts and olive oil.

Staples in the Mediterranean diet , one of the healthiest diets in the world, these foods are a great source of monounsaturated fats and polyphenol antioxidants. Research indicates that these antioxidants, particularly vitamin E and polyphenols , may play a role in reducing inflammation and protecting cells from oxidative stress.

Dip in hummus, serve with crackers, or enjoy alone as a healthy comfort food snack. A crunchy and satisfying snack, roasted pumpkin seeds are not only delicious, but they are also packed with antioxidants and healthy fats.

And interestingly enough, enjoying pumpkin seeds in their roasted form proves to be the best way to obtain their full antioxidant profile! According to research, the total antioxidant capacity of pumpkin seeds increases as the roasting temperature increases. To make the pumpkin seeds, lightly coat the pumpkin seeds with coconut, avocado, or olive oil and toss with cinnamon and sea salt.

Then, spread pumpkin seeds evenly on a lined baking sheet and bake for about 20 minutes at degrees F. Rich in catechins , a type of antioxidant that helps protect cells from damage and reduces inflammation, matcha is one of the most powerful antioxidant sources. Covered in polyphenol-rich cacao , this healthy comfort snack will help you kick sugar cravings and support your overall health.

Step 1: Add the coconut butter to a saucepan and heat on low heat until melted. Pour into a bowl and add the matcha powder, optional maple syrup or honey, sea salt, and vanilla extract. Mix well until the ingredients are combined. Step 2: Using a silicone mini-muffin mold, spoon the coconut butter mixture into each mold, filling each about halfway.

Place in the freezer to set. Step 3: Meanwhile, prepare the chocolate coating. Melt the coconut oil, then stir in the cacao. Mix until well combined. Step 4: Once the matcha coconut filling is firm, remove from the freezer.

Pour the melted chocolate over each cup, covering the filling completely. Place the cups back in the freezer to set, for at least 30 minutes.