A cup of uncooked kale 21g is just nine calories. My third choice is Swiss chard , which has a slightly sweet flavour, and has good amounts of vitamins A and C.

And even a small amount of Swiss chard around grams can fulfil your daily requirement of vitamin K — which is important for blood clotting and healthy bones. Swiss chard, which comes in a variety of colours, also has essential minerals such as iron, copper, potassium and calcium.

Collard greens are a good source of lutein , which is important for eye health. They are full of vitamins A and C and minerals such as calcium, iron, zinc, copper and selenium , and are a good source of fibre. As with spinach, you can get this all year round.

Rocket, also known as arugula and eruca, is packed with nitrates — which studies have shown can boost performance in sports. Rocket is also rich in vitamins K and C, and calcium and polyphenols. Read more: Rocket, arugula, rucola: how genetics determines the health benefits and whether you like this leafy green.

The crunchy and mild-tasting romaine lettuce is full of nutrient-rich goodies. It is a good source of vitamins and minerals, including vitamins A, K, C and folate a B vitamin that is especially important during pregnancy.

These nutrients are essential for maintaining overall health and supporting a healthy immune system. Romaine, also known as cos lettuce, is a source of fibre too, which is known to reduce your risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Antioxidants are important because they help stabilize cells and protect them from oxidative stress, which can lead to things like cancer, heart disease, and eye diseases such as age-related macular degeneration, noted one study. Other researchers have theorized that antioxidants help promote longevity based on the free radical theory of aging, as one review outlined.

But other research suggests the true root of aging is much more complex. RELATED: The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical. Most natural foods contain at least some antioxidants, but Taylor Wolfram, RDN , who has a private practice in the Chicago area, says fruit and vegetables are the best source of antioxidants.

While you can get them in supplements, Wolfram recommends getting antioxidants from plant-based sources as opposed to ones synthesized in a lab. There are so many antioxidant-rich foods out there, but here are 10 reliable sources.

All recommended daily values DV are per the U. Blueberries may be small, but they pack a nutritious punch. Full of vitamins and minerals, blueberries are also rich in anthocyanins, which, we mentioned, act as powerful antioxidants.

Blueberries are labeled a superfood for a reason, and boast a number of health benefits that may include improving brain function, maintaining strong bones, and lowering risk for heart disease. A study published in the The American Journal of Clinical Nutrition found that eating 1 cup of blueberries daily for six months reduced the risk of heart disease by 12 to 15 percent.

Note that the U. Highbush Blueberry Council funded this study, so the results may be skewed in their favor. Here are the nutrition facts for 1 cup g of blueberries, per the U. Department of Agriculture USDA :. Like other dark, leafy vegetables, broccoli is a nutritional powerhouse.

Broccoli is rich in phenolics, a type of chemical produced by plants to help protect them against oxidative stress, according to a study. Phenolics are important for human health, too. Because these compounds are high in both antioxidants and anticancer properties, they may protect against disease, inflammation, and allergies, noted a review of research.

Here are the nutrition facts for 1 cup 91 g of chopped broccoli, per the USDA :. RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet.

Rich in fiber, protein, and unsaturated fats, nuts make a great snack food. But if you had to dub one nut the healthiest at least in terms of how much bang you get for your buck, nutrition-wise , it would be the walnut. Used in traditional Chinese medicine for brain health walnuts have an uncanny resemblance to the human brain , walnuts help keep brain cells healthy and may play a role in improving memory, according to a study.

Like all raw, unsalted nuts, walnuts are heart-healthy thanks to their polyunsaturated and monounsaturated fats, notes Harvard Health Publishing. And a review cited research that even suggests eating this Mediterranean diet staple in moderation may help you blast belly fat, thereby reducing your risk for type 2 diabetes and heart disease.

But what makes walnuts really shine is their high polyphenol content. These compounds work with antioxidants to prevent oxidative stress, and may help with inflammation, weight control, and the prevention of diseases such as cancer, as one study detailed.

Here are the nutrition facts for 1 ounce 28 g of walnuts, per the USDA :. A relative of the beetroot, spinach is a low-calorie veggie loaded with nutrients that may promote bone, eye, and hair health. Because lutein also functions as an antioxidant, spinach may also improve heart health and decrease the risk of cancer, the study found.

Here are the nutrition facts for 1 cup 30 g of spinach, per the USDA :. RELATED: 10 Healthy Foods That Contain Iron. To reap the health benefits, aim for more colorful spuds, like sweet potatoes or purple potatoes; just like any other fruit and veggie as noted earlier, a more colorful potato means a higher concentration of antioxidants.

Studies have shown that the antioxidants in potatoes may help lower blood pressure , the risk of heart disease, cancer, and neurodegenerative diseases. Here are the nutritional facts for 1 medium g russet potato with skin , per the USDA :.

RELATED: All the Health Benefits of Sweet Potatoes for People With Diabetes. What sets green tea apart from other teas is the high number of catechins, a type of phytochemical that acts as a powerful antioxidant.

These catechins are known to be antimicrobial agents, and research, including the aforementioned study, has shown they have the ability to potentially help treat and prevent infectious diseases.

Here are the nutrition facts for 1 cup of brewed green tea g , per the USDA :. Sweet and sumptuous, strawberries are a crown jewel of the berry world.

Like blueberries, strawberries get their vivid red color from anthocyanins, granting them superfood status. Studies have shown strawberries may reduce inflammation and decrease blood pressure, which in turn could help prevent heart disease , according to a research review.

Here are the nutritional facts for 1 cup g of strawberry halves, per the USDA :. RELATED: The 8 Best Fruits for a Diabetes-Friendly Diet. In fact, beans have almost the same amount of protein found in meat, according to a study.

While beans have a reputation of causing digestive discomfort in some people, that usually subsides with regular consumption — and the numerous health benefits from these high nutrient nuggets also make up for it.

Here are the nutritional facts for 1 cup g of canned red kidney beans, drained and rinsed, per the USDA :. Whole oats are hives of antioxidant activity, which may help reduce chronic inflammation linked to heart disease and diabetes, according to the Harvard T.

Oats are also a good food for those trying to lose weight. 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. It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer 13 , Another benefit of cabbage is that it can be fermented and turned into sauerkraut , which provides numerous health benefits, such as improving your digestion and supporting your immune system.

It may even aid weight loss 15 , 16 , 17 , Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits.

Since the Middle Ages, beets have been claimed to be beneficial for health. Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.

They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts 20 , Beet greens are edible green leaves found on the tip of beets.

Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens. However, no human studies have confirmed these benefits so far.

Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion 22 , Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.

Watercress has been used in herbal medicine for centuries. A few test-tube studies suggest it may be beneficial in cancer treatment, but no human studies have confirmed these effects.

Further studies need to investigate these benefits in people Romaine lettuce is a popular lettuce found in many salads. Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green.

It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A , C and K Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels 28 , Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.

Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels.

However, human-based research on its effectiveness is lacking. Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli. It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish.

It can also be used cosmetically and medicinally Though the benefits of nitrates are debated , some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola.

It can be eaten raw or cooked. Endive is a lesser-known leafy green vegetable that is curly and crisp in texture. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth.

Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention In addition, selenium is important for proper thyroid gland function.

This gland is located in your neck and releases hormones that play a key role in metabolism An observational study associated low levels of selenium with thyroid conditions such as hypothyroidism, autoimmune thyroiditis and enlarged thyroid Bok choy is popular in China and often used in soups and stir-fries.

It contains the mineral selenium, which benefits your brain health, immunity, cancer protection and thyroid health. These greens pack more nutrients than the turnip itself, including calcium , manganese, folate and the vitamins A, C and K Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation 40 , 41 ,

It is important to note that dark chocolate should be enjoyed in moderation. The legumes contain phenolic compounds, which act as antioxidants by counteracting harmful free radicals.

It's important to note that in a study conducted by the National Library of Medicine, beans with colored coats red, cream, black, pink, and brown were found to be more efficient antioxidants than those with completely white coats.

Consuming foods rich in vitamin C—which McDonald says naturally contains antioxidants—is essential for your overall health.

One way to pack your diet with vitamin C is by consuming beets. The beautiful, dark purple root vegetable is one Harbstreet says contains powerful antioxidants that can neutralize free radicals.

Beyond possessing antioxidants, vitamin C is valuable in preventing colds and some chronic diseases. One of the easiest ways to maintain a diet rich in antioxidants is to eat foods rich in color, such as orange vegetables like sweet potatoes and carrots.

According to Harbstreet, these foods are an "abundant source of the antioxidant carotene. Carotenoids are natural pigments that are responsible for the bright colors of various fruits and vegetables.

As with all antioxidants, carotenoids can reduce harmful free radicals in the body. When consumed, carotenoids are broken down into vitamin A, which is critical to maintaining a healthy immune system. According to McDonald, yellow and green bell peppers possess essential antioxidants.

The colorful vegetables contain vitamin C which—beyond containing antioxidants—is essential for collagen production, a protein in connective tissue that runs throughout the body. Red bell peppers also contain its own set of health benefits, as the vegetable is rich in vitamin E, another vitamin that contains antioxidants and has been shown to reduce the risk of heart disease.

Some nuts, like Brazil nuts, contain selenium, a mineral that stimulates the production of killer T-cells which find and destroy infected cells. Additionally, selenium acts as a powerful antioxidant as it protects against oxidative stress from free radicals.

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List of Partners vendors. By Madeline Buiano. Madeline Buiano. Madeline Buiano is an associate editor at MarthaStewart. com, sharing her knowledge on a range of topics—from gardening and cleaning to home and pets. She has five years of writing and editing experience in the digital publishing industry.

Editorial Guidelines. In this article, we list some of the most healthful foods that a person can eat to boost the antioxidants in their diet. Blueberries are rich in nutrients while also being low in calories.

A study showed that wild blueberries contain a large number of antioxidants. Studies on blueberries have shown that these fruits have beneficial effects as a result of their antioxidant content. For example, the authors of a review of animal studies concluded that antioxidants in blueberries might have medicinal uses for neurological conditions, including those that relate to aging.

A review examined the anthocyanins that occur naturally in blueberries and other plant materials. Anthocyanins belong to a group of chemicals that have antioxidant and anti-inflammatory actions. They are responsible for many of the bright colors of fruits and vegetables.

Good quality dark chocolate has high levels of nutrients and antioxidants. Researchers have linked dark chocolate to a range of potential health benefits, including:.

One review of 10 studies involving close to participants showed that dark chocolate helps reduce both upper and lower blood pressure measurements. The authors noted, however, that future research needs to determine how much dark chocolate a person should eat for these benefits and investigate its effect on other metabolic conditions.

Artichokes provide lots of nutrients and antioxidants. 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.