Top 18 Foods That Are High in Antioxidants

Around a trillion of the body's cells are subject to serious dangers, such as starvation and viral infection due to free radicals. These are persistent hazards, and these free radicals can take on a variety of forms, both physical and chemical. One of their common characteristics is a ravenous appetite for electrons, which they scavenge from any adjacent materials.

Most importantly, the researchers claim that antioxidants eliminate the body's free radicals, which can proliferate, harm cells, and result in serious sickness. So, if you want to protect your body from free radicals, consider these antioxidant rich foods mentioned below.

What Are the Top Foods Rich in Antioxidants?

To determine the antioxidant content in foods, scientists conduct multiple examinations on foods. The FRAP (ferric reducing ability of plasma) analysis is one of the most effective among those. This is because the amount of antioxidants in the meal increases with the FRAP value and provides a reliable indication. Nevertheless, here are top foods that are rich in antioxidants –

1. Wild Blueberries

Wild blueberries are particularly high in anthocyanin, a flavonoid with strong antioxidant properties, compared to other foods that are considered high in antioxidants. In fact, anthocyanins give the skin of wild blueberries its lovely purple colour. Above all, wild blueberries contain twice the antioxidant capacity of regular blueberries, giving them more power to fight illness and support healthy ageing.

2. Dark Chocolate

According to the FRAP analysis, it is one of the best antioxidant-containing foods. This value surpasses the antioxidant content of blueberries and raspberries, which, in the same serving size, can reach up to 9.2 and 2.3 mmol, respectively. Additionally, the antioxidants in dark chocolate have been linked to remarkable health advantages, including decreased risk factors for heart disease and lower inflammation.

3. Strawberries

The antioxidant compounds called anthocyanins are responsible for the bright red colour of strawberries. A 2016 study found that giving individuals anthocyanin supplements significantly reduced LDL cholesterol levels in patients with high cholesterol.

Moreover, anthocyanins may also help in the prevention of developing heart disease by reducing LDL cholesterol levels. Above all, strawberries offer up to 5.4 mmol of antioxidants per 3.5 ounces, according to FRAP analysis, which proves strawberries are a trusted source of antioxidants.

4. Pecans

roasted pecans — (source: loveandlemons)

Pecan is a nut that is indigenous to Mexico and South America and is considered one of the foods with most antioxidants. They are, in fact, storehouse antioxidants and are a wonderful source of minerals and healthy fats.

According to research published in The Journal of Nutrition, antioxidants in pecans can be absorbed by the body and are capable of raising their level in the blood. Moreover, according to FRAP analysis, it is found that pecans contain up to 10.6 mmol of antioxidants per 100 grams.

5. Artichokes

artichokes image — (source: meredithcorp)

Artichokes are loaded with minerals and antioxidants. According to research, they could significantly benefit people with their gut health and cholesterol levels. Furthermore, an antioxidant chlorogenic acid is particularly abundant in artichokes which may help lower the incidence of heart disease, type 2 diabetes, and a number of health issues.

Moreover, according to a FRAP analysis, 100 grams of artichokes can contain up to 4.7 mmol of antioxidants, which is a significant quantity.

6. Kale

Kale is high in antioxidants and vitamins C, A, and K. However, red kale cultivars such as redbor and red Russian kale may have up to 4.1 mmol of antioxidants per 3.5 ounces, which is nearly twice the value.

This is because red kinds of kale have higher levels of the antioxidants called anthocyanins as well as a number of other antioxidants that give them their vivid colour.

7. Beets

Beets, sometimes referred to as beetroot, are a vegetable known technically as Beta vulgaris. Beets are a rich source of betalains which are a kind of antioxidants. These betalains may aid in the prevention of digestive problems and colon cancer.

Beets have a moderate flavour and are also a wonderful source of fibre, potassium, iron, folate, and antioxidants. They can provide up to 1.7 mmol of antioxidants per 100 grams, according to FRAP analysis.

8. Beans

Beans constitute a wide variety of affordable, nutritious legumes. They also contain a staggering amount of fibre, which helps support regular bowel motions. Additionally, some beans, such as pinto beans, contain an antioxidant known as kaempferol. This beneficial antioxidant can assist in decreasing chronic inflammation and slowing cancer growth.

But, most importantly, according to FRAP analysis, green broad beans have up to 2 mmol of antioxidants per 100 grams, which can significantly help get the preferred daily intake of antioxidants.

9. Goji Berries

The dried fruits of two closely related plants, Lycium chinense and Lycium barbarum, are known as goji berries. Due to their abundant minerals, vitamins, and antioxidants, goji berries are frequently promoted as a superfood. Moreover, according to FRAP analysis, goji berries have 4.3 mmol of antioxidants per 100 grams.

Additionally, Goji berries may also work wonders to increase the quantity of antioxidants in the blood.

10. Spinach

spinach image — (source: veggiedesserts)

One of the foods that contain antioxidants and have nutritional affluence benefits is spinach. It is extremely low in calories and rich in vitamins, minerals, and antioxidants. Two of the antioxidants in spinach, zeaxanthin and lutein, may help to maintain eye health.

They aid in reducing the harm caused by ultraviolet (UV) radiation and other dangerous light waves. According to FRAP analysis, 100 grams of spinach contain up to 0.9 mmol of antioxidants, which can add a significant quantity for your daily nutrition.

11. Raspberries

red raspberries image — (source: clearlycanadian)

One of the best sources of numerous antioxidants is raspberries. They also contain a healthy amount of vitamin C, dietary fibre, and manganese. Some studies show that a few cancer cells may be destroyed by the antioxidants found in raspberries.

Moreover, the antioxidant properties of raspberry extract were found to be responsible for about 50% of the cancer cell death in the breast cancer case. Recent research revealed that the chemicals in black raspberries might prevent the growth of malignant tumours also.

12. Red Cabbage

Red cabbage is one of the most important vegetables in this antioxidant rich foods list. Numerous minerals, including vitamins A, C, and K, as well as a number of antioxidants, are present in red cabbage. Further, anthocyanins in red cabbage can lessen inflammation, guard against heart problems, and lower the risk of several cancers. Finally, according to FRAP research, red cabbage offers up to 2.2 mmol of antioxidants per 100 grams.

13. Purple or Red Grapes

grapes varieties — (source: finedininglovers)

Primarily two types of grapes: purple and red, contain abundant quantities of antioxidants, selenium, and vitamin C. Anthocyanin and proanthocyanidin, two antioxidants found in grapes, may offer protection against cancer and heart disease. But, determining the precise effects of consuming grapes on heart health and cancer risk is still exiguous and demands more research.

14. Apples

Vitamin C levels in apples are not particularly high. However, when compared to the 75 to 90 milligrams of vitamin C that adults should consume daily, a medium apple typically contains only about 6 milligrams, which is a considerable amount.

According to recent scientific studies, the apple's antioxidant capacity is greater than 1,500 milligrams of vitamin C. Additionally, one primary reason apples are popular is because of the flavonoids' antioxidant properties. These flavonoids are the source of the great bulk of apple's antioxidants.

15. Black Plums

Plums are also a great source of antioxidants. The antioxidant content of plums is beneficial for lowering inflammation and defending your cells from the harm caused by free radicals. They particularly contain high levels of polyphenol antioxidants, which benefit bone health and may lower the risk of diabetes and heart disease.

16. Cranberries

The strong antioxidant content of cranberries, particularly the anthocyanins and flavonoids that give the fruit its dark colour, makes them effective anti-inflammatory foods. Dried cranberries also provide a lot of healthy vitamins and antioxidants.

Besides this, cranberries can cause a natural remedy for preventing urinary tract infections and helps lose weight. Moreover, as cranberries contain sufficient polyphenols, they may lower your chance of developing heart disease.

17. Bell Peppers

Bell peppers, especially red bell peppers, are bursting with potent anti-inflammatory compounds like violaxanthin, vitamin C, capsanthin, lutein, and quercetin. These compounds also protect cells from harm and boost the immune system.

18. Garlic

Allicin, one of the most potent antioxidants in existence, is a substance found in garlic in high concentrations. Additionally, it contains other antioxidants, including allyl disulphide and allyl cysteine, that boost the body's defence mechanism against the harmful effects of free radicals and lessen the oxidation of low-density lipoprotein (LDL).

What Are the Benefits of Eating Foods That Contain Antioxidants?

Although there are myriad health benefits of consuming antioxidants, a few of the most prominent ones are –

Can protect your eyes from age-related macular degeneration.
They might help prevent cancer.
It can keep your heart healthy.
They might help reduce skin inflammation.
It helps in boosting the immune system.

Antioxidants are substances that your body naturally produces or that you can obtain from food. The antioxidants present in the aforementioned antioxidant rich foods may support eye and heart health, fight cancer, and shield against other prevalent illnesses that researchers link to dangerous free radicals.

Frequently Asked Questions

✓ Which fruit has the highest concentration of antioxidants?

Blueberries have the highest concentration of antioxidants among all the fruits.

✓ Which is the most effective antioxidant?

It is considered that a-tocopherol is one of the most effective antioxidants. It is also chain-breaking and water-soluble and protects the cell membranes.