Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. 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. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach.

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. Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates.

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. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

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. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.

Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem.

Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman.

Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It.

Oxidative Stress: Your FAQs Answered. Your 5-Minute Read on Fighting Brain Fog. What Is Carbon 60 C60? Your FAQs Answered. Is Carbon 60 C60 Good for You? Others are less familiar: polyphenols, flavonoids, lipoic acid, glutathione, and so on. Most antioxidants occur naturally; they exist in foods to inhibit oxidation and protect against toxins in the local environment.

So if you're looking to up your antioxidant intake, you're in good shape—and luckily, there are plenty of delicious ingredients options for you to choose from. Here are the top antioxidant-rich foods, according to registered dietitians.

FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls. 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. Scientific African. Volume 10, Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview. Use limited data to select advertising. Create profiles for personalised advertising.

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This means that no single substance can do the work of the whole crowd. Antioxidants came to public attention in the s, when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis.

It was also linked to cancer , vision loss, and a host of other chronic conditions. Some studies showed that people with low intakes of antioxidant-rich fruits and vegetables were at greater risk for developing these chronic conditions than were people who ate plenty of those foods.

Clinical trials began testing the impact of single substances in supplement form, especially beta-carotene and vitamin E, as weapons against chronic diseases. Supplement makers touted the disease-fighting properties of all sorts of antioxidants.

The research results were mixed, but most did not find the hoped-for benefits. Antioxidants are still added to breakfast cereals, sports bars, energy drinks, and other processed foods , and they are promoted as additives that can prevent heart disease, cancer, cataracts, memory loss, and other conditions.

Randomized placebo-controlled trials, which can provide the strongest evidence, offer little support that taking vitamin C, vitamin E, beta-carotene, or other single antioxidants provides substantial protection against heart disease, cancer, or other chronic conditions.

The results of the largest trials have been mostly negative. A modest effect of vitamin E has been found in some studies but more research is needed. A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.

Lung function was tested using spirometric parameters: higher parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function. The study found that higher serum levels of alpha-tocopherol were associated with higher spirometric parameters and that high serum levels of gamma-tocopherol were associated with lower spirometric parameters.

Though the study was observational in nature, it confirmed the mechanistic pathway of alpha- and gamma-tocopherol in mice studies. When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements.

Few trials have gone on long enough to provide an adequate test for cancer. High-dose antioxidant supplements can also interfere with medicines.

Vitamin E supplements can have a blood-thinning effect and increase the risk of bleeding in people who are already taking blood-thinning medicines. Some studies have suggested that taking antioxidant supplements during cancer treatment might interfere with the effectiveness of the treatment.

Inform your doctor if starting supplements of any kind. One possible reason why many studies on antioxidant supplements do not show a health benefit is because antioxidants tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants.

For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity.

Polyphenols also have many other chemical properties besides their ability to serve as antioxidants. There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.

Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol.

Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes.

The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss.

Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease.

At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.

It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.

Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity.

Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome. In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress.

In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years.

The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.

Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.

Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.

However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.

However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.

It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying.

It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.

The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages.

The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo.

Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc.

These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth.

Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide.

Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM.

Archives of internal medicine. USDA Oxygen Radical Absorbance Capacity ORAC of Selected Foods, Release 2 Lee IM, Cook NR, Gaziano JM, Gordon D, Ridker PM, Manson JE, Hennekens CH, Buring JE. Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR.

Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial. GISSI-Prevenzione Investigators. One study looking at the medicinal use of artichokes over time noted that artichoke consumption can be good for gut, liver, and heart health.

Another study showed that chemicals in artichokes had an antioxidant effect on LDL cholesterol in laboratory tests.

How people prepare artichokes makes a difference to their antioxidant levels. One study compared boiling, frying, and steaming to see how each affected the antioxidant levels. The results showed that steaming increased the effectiveness of the antioxidants by 15 times while boiling increased it eightfold.

Researchers believe the reason for this is that boiling and steaming break down the cell walls, making the antioxidants more accessible. One study showed that the body can absorb antioxidants from pecans, increasing their levels in the blood.

It also found that eating raw pecans helps lower the blood levels of oxidized LDL cholesterol, which may mean that these nuts help prevent heart disease. Strawberries are rich in antioxidants, vitamins , and minerals.

Strawberries owe their red color to anthocyanins, which have antioxidant powers. A review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol. By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.

Red cabbage, like strawberries and red kale , contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.

According to one study , anthocyanins have the following health benefits:. However, more research is still necessary to determine the health effects of eating red cabbage. A person can eat red cabbage as part of a salad or as a cooked vegetable.

Raspberries are an excellent source of many antioxidants. They also contain manganese, vitamin C , and dietary fiber. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells. For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.

A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. However, most of the research on raspberries has involved experiments in test tubes.

Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease. Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants.

Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.

Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes.

However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet. Purple and red grape varieties contain vitamin C, selenium , and antioxidants.

Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer. However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk.

Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health.

They help prevent damage from ultraviolet UV rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration.

The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources. Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains.

Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate , and potassium. These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.

However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants. It is a popular health food and hardy winter vegetable, common in many northern regions.

Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue. Several orange vegetables contain vitamin A and other nutrients.

These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables.

Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. There are many common foods that people can eat to increase the number of antioxidants that they consume.

The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals. However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants.

They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.