The Best Antioxidant-Rich Foods To Add To Your Diet Right Now

A diet rich in antioxidants is crucial to protect your body from oxidative stress.

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Maybe you saw it written on a product label, heard about it from your favorite celeb on social media or maybe you were recommended to add them to your diet by a health-conscious friend who swears by spirulina smoothies. Antioxidants seem to be everywhere and in (almost) everything these days—from cereal, chocolate and clothing (yes, you read that right) to skincare and supplements. 

But what exactly are antioxidants and what makes them buzz-worthy?

Ahead, registered dietitians give the lowdown on the role antioxidants play in your health and the best ways to add them to your diet:

First things first, what are antioxidants and why are they important?

Antioxidants are naturally occurring compounds found primarily in plants that regulate several cellular processes in your body and protect it from free radicals.

Now, you may be wondering what free radicals are? In short, they are unstable molecules that cause oxidative stress. Over time, oxidative stress can damage the cells, tissues and proteins, increasing the risk of chronic diseases such as Alzheimer’s, chronic fatigue syndrome, cancer, diabetes, Parkinson’s disease and heart disease.  

This is why preventing it—with an antioxidant-rich diet—is vital for your overall health, says Sammi Haber Brondo, registered dietitian nutritionist and author of The Essential Vegetable Cookbook. 

Think of antioxidants as tiny superheroes that shield your body from super invaders aka invading pathogens—by neutralizing any excess free radicals that can damage the cells.  

In addition, antioxidants offer other health benefits including promoting eye health, fighting inflammation, lowering cholesterol and supporting the immune system, notes Beth Rosen, a Connecticut-based registered dietitian who specializes in GI nutrition and eating disorders. 

Common antioxidants found in natural foods include beta-carotenes, flavonoids, polyphenols, vitamins C and E and selenium. 

The more colorful your plate, the better

It’s important to note that there’s no single antioxidant that can act as a silver bullet. Different antioxidants are required to perform and support different functions in your body. 

This is why Brondo recommends adding as many colors as you can to your diet. “Different colored fruit and vegetables contain different vitamins and minerals. So aim for a balanced and varied diet with plenty of fruit, vegetables, whole grains and fat,” suggests the nutritionist. 

To help you get started, here are some of the best antioxidant-rich foods you should be eating more often:

• Beans: Besides being an excellent source of fiber and protein, beans are also packed with flavonoids and polyphenols. For instance, red kidney beans contain a flavonoid called anthocyanins which help inhibit oxidation by scavenging free radicals. Meanwhile, black beans and pinto beans contain kaempferol, quercetin and saponins—all of which possess antioxidant properties.
• Berries: All kinds of berries, especially blueberries, blackberries, strawberries and raspberries are excellent sources of antioxidants such as anthocyanins, ellagic acid, quercetin and resveratrol. All of these phytochemicals possess anti-inflammatory properties and protect the cells from free radical damage. 
• Garlic: Garlic contains high levels of a compound called allicin—which is known to be one of the most powerful antioxidants in the world. In addition, it’s also packed with other antioxidants such as allyl cysteine and allyl disulfide that help reduce low-density lipoprotein (LDL) oxidation and support the body’s defense mechanism against the damaging effects of free radicals.
• Prunes: Prunes or dried plums are chock full of phenolic compounds, particularly neochlorogenic acid and chlorogenic acid that facilitate DNA repair and may help lower the risk of cancer. In addition, prunes are a good source of fiber, iron, magnesium, potassium and vitamin K—which promotes bone health. 
• Artichokes: Loaded with anthocyanins, flavonoids and polyphenols that combat oxidative stress related to chronic diseases and inflammation, artichokes are one of the richest sources of antioxidants among all vegetables. In addition, this fiber-rich superfood is also a good source of vitamin K, folate, potassium, calcium and magnesium.
• Nuts: Pecans, walnuts and chestnuts have the highest content of antioxidants when it comes to tree nuts. Pecans are supercharged with vitamin E—a fat-soluble antioxidant—that reduces oxidative damage by limiting the production of free radicals, supports the immune system and may help lower LDL aka bad cholesterol in your body. Similarly, walnuts are also a good source of vitamin E along with polyphenols. Meanwhile, chestnuts are loaded with ellagic acid and gallic acid—two polyphenol compounds that are known to reduce inflammation and minimize oxidation in cells.  
• Seeds: These versatile superfoods are packed with a variety of potent antioxidants that protect the body from cell damage and infections. For instance, pumpkin seeds are one of the best sources of heart-healthy antioxidants like carotenoids and vitamin E. Similarly, sunflower seeds contain significant amounts of brain health-boosting selenium, vitamin E and zinc. Other antioxidant-rich seeds include chia seeds, flaxseeds, hemp seeds and sesame seeds. 
• Dark green vegetables: Dark green veggies like broccoli, kale, spinach and cabbage are excellent sources of powerful antioxidants such as alpha-lipoic acid, beta-carotene, lutein, kaempferol, quercetin and sulforaphane—all of which pump up your body’s defenses against oxidative damage. 
• Beets: Beetroot contains high levels of an antioxidant called betalain—which gives the vegetable its dark red color. This phytonutrient offers both antioxidant and anti-inflammatory benefits. In addition, it’s associated with a lower risk of developing cancer and lessening of tumor cell growth.
• Bell peppers: Bell peppers, particularly red bell peppers, are chock full of powerful antioxidants like capsanthin, vitamin C, violaxanthin, lutein and quercetin—all of which play a key role in fighting inflammation, preventing cell damage and strengthening the immune system.  

Other significant sources of antioxidants include almonds, raisins, sweet potatoes, dark chocolate, avocados and apples.

Should you be taking antioxidant supplements?

“Research shows that synthetic supplements of antioxidants don’t reduce oxidative stress,” says Rosen. On the contrary, taking too many antioxidants in the form of supplements can negatively impact your health, says registered dietitian and intuitive eating expert, Brenna O’Malley, According to the National Centre for Complementary and Integrative Health (NCCIH), supplementing with high doses of vitamin E may increase the risk of prostate cancer and a type of stroke. Meanwhile, supplementing with high doses of beta-carotene may increase the risk of lung cancer in smokers. 

Moreover, they can also interact with other medications you may be taking, O’Malley points out. 

So if you’re looking to increase your antioxidant intake, both Rosen and O’Malley recommend including a variety of natural antioxidant-rich food sources in your everyday meals.