58 Antioxidants Rich Foods, Fruits & Vegetables to Include in Your Diet

Table of Contents


What are Antioxidants?

What are the Sources of Antioxidants?

Top 58 Food Items High in Antioxidants

List of Antioxidants Rich Vegetables


Vegetables Description
1 Spinach It contains 2.2 mg of antioxidants per 100 grams, which makes it an excellent choice for overall health and well-being.
2 Kale Kale consists of 1.5 mg of antioxidants per 100 grams, full of nutrients that support immune function and reduce inflammation.
3 Broccoli It contains 0.9 mg of antioxidants per 100 grams. You need these essential nutrients to be healthy and full of energy.
4 Brussels Sprouts For every 100 grams, brussels sprouts provide 0.8 mg worth of antioxidants. Eat them as part of a balanced diet for cardiovascular health and longevity.
5 Red Bell Peppers Red bell peppers have 1.5 mg worth of antioxidants in every 100 grams. Not only do they taste great, but they also help you stay healthy.
6 Carrots If you eat carrots in their raw form per 100 grams, your body will get 0.3 mg, just enough to keep your eyesight sharp while giving yourself something crunchy.
7 Sweet Potatoes Every 100 grams serving size comes with 0.3 mg worth of antioxidants and promotes wellness all around.
8 Tomatoes Tomatoes contain 0.4 mg per every 100 grams serving, thus providing burst flavours along with necessary nutrients needed by the body to live healthy lifestyles.
9 Artichokes Artichokes have an astonishing 4.7 mg antioxidant content per 100 grams and promote detoxification processes within our bodies.
10 Asparagus 0.5 mg of antioxidants per 100 grams. This makes it a light and flavorful addition to any meal and at the same time, helps in digestion.
11 Beetroot 0.3 mg of antioxidants for every 100 grams consumed. The reason why beetroot is good is that it adds nutritional value, which promotes heart health.
12 Cauliflower 0.3 mg of antioxidants with every 100 grams consumed. It can be used in various ways because it’s very nutritious and can help improve overall health.
13 Eggplant (Aubergine) Eggplant (Aubergine) consists of 0.4 mg of anti-oxidants per 100 grams serving size.
14 Garlic 1.0 mg full packed antioxidant properties per serving size equaling exactly one 100 grams.
15 Onions 0.2 mg antioxidant content available for your consumption whenever you decide on using them within savoury recipes such as soups, and stews, which require deepening flavours.
16 Ginger 0.2 mg anti-oxidant content available per 100 grams.

List of Fruits Rich in Antioxidants


Fruits Description
17 Blueberries Blueberries have 97 mg of antioxidants for every 100 grams, meaning they are considered a superfood for the brain and fight off free radicals. 
18 Strawberries Strawberries contain 54 mg of antioxidants per 100 grams, making them a healthy and sweet choice that supports cardiovascular health and boosts the immune system.
19 Raspberries Raspberries contain 46 mg of antioxidants in each 100 grams serving; in addition to providing vibrant colour and flavour, they also offer many other health benefits. 
20 Blackberries Blackberries have an antioxidant content of about 57 milligrams per every 100 grams. It promotes good overall health and is rich in anti-ageing properties, too.
21 Oranges Oranges contain approximately 25 mg of these compounds per 100 grams, giving them their characteristic tangy taste and boosting immunity.
22 Lemons Lemon juice has antioxidants equivalent to about 20 mg for every 100 grams. 
23 Grapefruits Grapefruit’s antioxidant value may be around 21 mg per 100 grams, thus making them great for hydrating yourself while taking care of your skin at the same time. 
24 Pomegranate seeds Each 100 grams of pomegranate seeds has 40 mg of antioxidants, making them crispy and nutritious when added to salads or snacks. 
25 Apples Apples contain 31 mg of antioxidants per 100 grams, making them a crunchy and delicious choice for improving heart health and digestion. 
26 Red grapes Red grapes provide approximately 19 mg of antioxidants per 100 grams. They are juicy and flavourful, which supports cardiovascular health. 
27 Green grapes Green grapes offer about 15 mg of antioxidants per 100 grams serving; they are refreshing and hydrating, hence suitable for overall wellness. 
28 Kiwi 26 mg of antioxidants is contained in each 100 grams of Kiwi fruit making it tropical and vitamin filled, thus can be used in smoothies or fruit salads. 
29 Mangoes Mangoes contain about 12 mg of antioxidant activity per 100 grams portion, consumed fresh or in other forms such as juice drinks.
30 Pineapples Pineapples offer about 6 mg of antioxidant activity per 100 grams portion. 
31 Papayas 12 mg antioxidant activity is provided by 100 grams of papaya fruit eaten raw or processed into jams, jellies, canned fruits, etc. 
32 Avocados Avocados have 17 mg of antioxidant activity per 100 grams consumed fresh along with bread, toast, sandwiches, salads, soups, etc. 
33 Cherries Cherries contain 41 mg of antioxidant activity per 100 grams consumed fresh alone with burgers, tacos, cherries, ice creams, smoothies, etc. 
34 Watermelon 6 mg antioxidant properties per 100 grams serving. It is also beneficial in a juicy form.
35 Cranberries It consists of 35 mg of antioxidants in 100 grams serving.
36 Goji berries 43 mg antioxidant properties are available in 100 grams of serving.

List of Cereals and Dairy Products Containing Antioxidants


Cereals and Dairy Products Description
37 Wheat germ Wheat germ contains 15-20 mg of vitamin E per 100 grams and promotes skin health.
38 Bran cereal Bran cereal contains 10-15 mg of vitamin E per 100 grams, promoting immune function.
39 Greek yoghurt Greek yoghurt contains 0.1-0.2 mg of selenium per 100 grams, supporting thyroid function.
40 Yoghurt (plain, non-fat) Yoghurt contains 0.1-0.2 mg selenium per 100 grams, enhancing immune response to external sources.

List of Seeds and Nuts Rich in Antioxidants


Seeds and Nuts Description
41 Almonds Almonds contain 4.1 mg of vitamin E per 100 grams of serving, promoting skin health and immunity.
42 Walnuts Walnuts provide 3.7 mg of vitamin E per 100 grams with a savoury flavour, supporting heart health and cognitive function.
43 Pistachios Pistachios boast 2.9 mg of vitamin E per 100 grams serving, promoting antioxidant levels.
44 Pecans Pecans with 1.4 mg of vitamin E per 100 grams offer a rich, buttery taste.
45 Hazelnuts Hazelnuts provide 4.3 mg of vitamin E per 100 grams, boosting a nut-rich aroma and supporting eye health.
46 Brazil nuts Brazil nuts contain 5.7 mg of selenium, which helps enhance thyroid function and antioxidant defence.
47 Sunflower seeds Sunflower seeds provide 7.4 mg of vitamin E per 100 grams and help in reducing inflammation.
48 Pumpkin seeds Pumpkin seeds provide 9.8 mg of vitamin E per 100 grams, offering protection against oxidative stress.
49 Flaxseeds Flaxseeds contain 0.3 mg of vitamin E per 100 grams and also provide essential omega-3 for heart health.
50 Chia seeds Chia seeds consist of 0.5 mg of vitamin E per 100 grams, supporting digestive health.
51 Hemp seeds Hemp seeds consist of 1.9 mg of vitamin E per 100 grams, which is essential for skin health.

List of Animal and Seafood High in Antioxidants


Animal and Seafood Description
52 Salmon Salmon offers 2.5-3.5 mg of antioxidants per 100 grams which helps in reducing inflammation.
53 Trout Trout provides 1.5-2 mg of antioxidants per 100 grams, promoting immune health.
54 Mackerel Mackerel provides 1-2 mg of antioxidants per 100 g of antioxidants, protective against oxidative stress.
55 Sardines Sardines consist of 1-2 mg of antioxidants per 100 g, boosting skin health.
56 Anchovies Anchovies provide 1-2 mg of antioxidants per 100 g, adding a savoury flavour.
57 Tuna Tuna contains 0.5-1 mg of antioxidants per 100 g, boosting healthy cell membranes.
58 Shellfish (e.g., shrimp, crab) Shellfish consists of 0.2-0.5 mg of antioxidants per 100 g, offering a sweet flavour.

How Much Antioxidants Should You Intake?

Here's a table outlining the recommended daily intake of antioxidants for different demographics according to the National Institutes of Health (NIH). 

Age Group

Recommended Antioxidants Intake (milligrams per day)
Infants 0-6 months 0.4 mg
Infants 7-12 months 0.5 mg
Children 1-3 years 6 mg
Children 4-8 years 9 mg
Children 9-13 years 13 mg
Male Teens 14-18 years 23 mg
Female Teens 14-18 years 20 mg
Male Adults 19+ years 34 mg
Female Adults 19+ years 27 mg
Pregnant Teens 23 mg
Pregnant Adults 27 mg
Lactating Teens 28 mg
Lactating Adults 29 mg
Adults 50+ years 28 mg

Health Benefits of Including Antioxidants Rich Foods in Your Diet

Different Ways to Include Antioxidants Rich Foods in Your Diet

What are the Symptoms of Antioxidant Deficiency?

What are the Health Risks of Not Getting Enough Antioxidants?

What are the Side Effects of Excessive Antioxidants Intake?

Should You Take an Antioxidant Supplement?

FAQs about Antioxidants Rich Foods