Brenda Khan
Antioxidants are compounds that your body makes naturally, but you can also get them from food. They protect your body from potentially harmful molecules called free radicals, which can cause cell damage and increase the risk of heart disease, cancers, type 2 diabetes, and other chronic conditions. Eating a diet rich in antioxidants can help reduce oxidative stress and disease risk. While there is no set recommended daily allowance (RDA) for antioxidants, a high intake of fresh plant-based produce is considered beneficial. This includes fruits and vegetables, as well as nuts, whole grains, and some meats, poultry, and fish.
If you're looking to boost your antioxidant intake, there are plenty of delicious foods to choose from. Berries, such as blueberries, cranberries, and strawberries, are known for their high antioxidant content. Other excellent sources include dark chocolate, artichokes, red cabbage, beans, tomatoes, garlic, nuts, seeds, and spices like turmeric and cinnamon.
It's important to note that a well-balanced diet is the best way to ensure you're getting all the antioxidants you need. While supplements are available, it's recommended to speak to your doctor first as excessive intake can negatively affect your health.
| Characteristics | Values |
|---|---|
| Diet rich in antioxidants | Reduces oxidative stress and disease risk |
| Food colours | Brown or beige foods have low antioxidant levels |
| Richly coloured foods such as kale, beets, berries, tomatoes, and red cabbage contain more antioxidants | |
| Spices | Turmeric, cumin, oregano, ginger, clove, and cinnamon add antioxidants to meals |
| Snacks | Nuts, seeds, and dried fruit are good sources of antioxidants |
| Fruits | Blueberries, cranberries, strawberries, blackberries, raspberries, goji berries, apples, grapes, citrus fruits, avocados, mangoes, kiwifruit, blackcurrants, and strawberries are rich in antioxidants |
| Vegetables | Spinach, corn, cauliflower, peas, zucchini, broccoli, capsicum, red peppers, artichokes, and sweet potatoes are good sources of antioxidants |
| Legumes | Pinto beans are high in antioxidants |
| Meat | Animal liver is rich in vitamin A, a powerful antioxidant |
| Drinks | Green tea, pomegranate juice, acai juice, red wine, and coffee contain antioxidants |
| Chocolate | Dark chocolate has high levels of antioxidants |
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What You'll Learn
Eat berries
Eating a variety of antioxidant-rich foods is a great way to boost your health. If you're looking to increase your antioxidant intake, eating berries is a great way to do it.
Blueberries are a well-known superfood, packed with high levels of antioxidants, as well as vitamins and fibre. They have been shown to reduce the risk of breast cancer, improve cardiovascular health and slow down cognitive decline.
Goji berries, native to China, have been used for thousands of years in Chinese medicine. They are a great source of vitamins A and B, iron, and carotenoids, which are great for preserving eyesight. They can be bitter when eaten raw, but dried goji berries are sweeter and can be added to trail mix or eaten on their own.
Maqui berries, native to Chilean rainforests, have the highest level of delphinidins—antioxidants believed to inhibit the growth of cancer cells. They also have anti-inflammatory properties and can help prevent diabetes. They are most commonly found in powder form in the US, which can be added to smoothies.
Crowberries are a new superfood that is native to the Northern Hemisphere, including Alaska, Canada, and Iceland. They are high in antioxidants, vitamin C, dietary fibre, and folate. They are most commonly used in juices and jams, as they are quite tart, but can also be freeze-dried into powders and added to smoothies, yoghurt, cereal, or baked goods.
Mulberries are a close cousin of the blackberry and are a great source of potassium, which can reduce the risk of stroke and heart disease, as well as boost bone density. They are a great balance of sweet and tart when ripe, but lack flavour when overripe. They can be used in mixed berry smoothies or jams and jellies.
In addition to these berries, there are many other types of berries that are high in antioxidants, such as strawberries, chokeberries, and acai berries. Eating berries is a delicious and nutritious way to boost your antioxidant intake and improve your overall health.
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Drink green tea
Drinking green tea is a great way to increase your antioxidant intake. Green tea is one of the least processed types of tea and contains one of the highest amounts of antioxidants of any tea. It is also one of the best sources of catechins, a type of polyphenol antioxidant. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which has been linked to various health benefits.
Drinking green tea may help prevent or remedy cellular damage caused by free radicals, which are unstable atoms that can accumulate and cause harm. Green tea's antioxidants can also reduce inflammation, lower the risk of cognitive decline, and protect against cancer and heart disease. Research suggests that drinking green tea may benefit cognition, mood, and brain function, possibly due to its caffeine and L-theanine content. L-theanine is an amino acid that can help alleviate anxiety and stress, and green tea has one of the highest concentrations of it.
In addition to its antioxidant properties, green tea may also offer other health benefits. It may aid in weight loss, improve cardiovascular health, and reduce the risk of type 2 diabetes and Alzheimer's disease. Green tea may also help manage skin inflammation and lower cholesterol and blood pressure.
To incorporate green tea into your diet, you can drink it as a beverage, either on its own or mixed with lemon or other ingredients. You can also get creative and use it in oatmeal, smoothies, or for boiling rice and steaming vegetables. Green tea comes in various forms, including bottled, sweetened, and decaffeinated options. However, keep in mind that green tea does contain caffeine, so it may be best to drink it in the morning or earlier in the day to avoid interfering with sleep. While green tea is generally considered safe, it is always a good idea to consult with a healthcare professional before making any significant changes to your diet.
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Consume dark chocolate
While a balanced diet is vital for healthful living, eating dark chocolate can be a great way to boost your antioxidant intake. Dark chocolate has been linked to several health benefits, largely due to its high antioxidant content.
Dark chocolate is made from the seed of the cacao tree and is one of the best sources of antioxidants you can find. It contains a range of organic compounds that function as antioxidants, including polyphenols, flavanols, and catechins. These antioxidants can improve your health in several ways. Firstly, they can lower your risk of heart disease by improving blood flow and lowering blood pressure. The flavanols in dark chocolate stimulate the endothelium (the lining of arteries) to produce nitric oxide, which relaxes your blood vessels and improves blood flow. This, in turn, lowers blood pressure and protects against heart disease.
Additionally, dark chocolate's antioxidants can protect your skin from sun damage and the effects of UV rays. The polyphenols in dark chocolate are also antioxidants that lower cortisol, a stress hormone, leading to mood-enhancing benefits. Furthermore, dark chocolate's antioxidants can reduce insulin resistance, a common risk factor for diseases like heart disease and diabetes.
When choosing dark chocolate, opt for quality chocolate with a high cocoa content. The higher the cocoa percentage, the more antioxidants and the lower the sugar content. For example, a 75% or 80% dark chocolate will have less added sugar than a 50% dark chocolate. However, it's important to remember that dark chocolate can also contain high amounts of sugar and calories, so it should be consumed in moderation as part of a balanced diet.
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Snack on nuts and seeds
While eating a balanced diet is vital for healthful living, snacking on nuts and seeds is a great way to boost your antioxidant intake. Nuts and seeds are high in "good fats" such as monounsaturated and polyunsaturated fats, and low in "bad" saturated fats. This combination of healthy fats makes nuts and seeds heart-healthy, helping to reduce low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol, in the body. LDL cholesterol can contribute to the build-up of fatty deposits in your arteries, increasing the risk of coronary heart disease.
Nuts and seeds are also a good source of protein and dietary fibre, and they contain vitamins and minerals such as vitamin E, B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium. The skin of nuts, in particular, is high in phytochemicals, which have antioxidant and anti-inflammatory properties.
Some nuts and seeds that are especially rich in antioxidants include walnuts, pecans, chestnuts, peanuts, pistachios, sunflower seeds, hazelnuts, almonds, Brazil nuts, macadamias, pine kernels, cashew nuts, flax seeds, poppy seeds, and sesame seeds.
When adding nuts and seeds to your diet, it is recommended that adults consume around 30 grams of nuts on most days of the week. They can be combined with low-energy-dense foods such as vegetables, added to salads, or used to enhance the flavour and nutrient content of vegetable-based meals, such as Asian-style dishes. If you are vegan or vegetarian, nuts and seeds are also a good protein substitute for meats, fish, and eggs.
However, it is important to note that while nuts and seeds are a healthy snack option, they are high in calories and fats, so it is essential to practice portion control and consume them in moderation as part of a balanced diet.
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Cook with spices
Spices are a fantastic way to add flavour to your food, but they also have health benefits. Many spices contain high levels of antioxidants, which can help to counteract the effects of damaging free radicals and reduce the risk of various diseases.
Herbs and spices have been used for flavour, colour, and aroma for more than 2000 years. They have also been used for the preservation of foods and beverages, primarily due to their phytochemicals. The antioxidants in spices are very effective because they possess excellent antioxidant activity.
So, which spices should you be using? Well, the good news is that many of the spices with the most antioxidants are probably already in your kitchen. Cloves, for example, are the number one spice with the most antioxidants. Ground or whole, cloves had the highest average antioxidant content compared to any other spice tested.
Dried oregano also has a high concentration of antioxidants and is a mainstay in Italian cooking. Its culinary soulmate is basil, so consider sprinkling dried oregano on caprese sandwiches and salads. Oregano is also one of the main flavour components of chilli powder. Dried thyme has more antioxidants than fresh thyme and pairs well with rosemary, sage, lavender, and lemon.
Turmeric is another spice with extraordinary antioxidant power. It contains a unique antioxidant called curcumin, which is being explored for its anti-inflammatory benefits.
Spices can also help reduce the amount of salt and fat in your cooking, so they are great for your health. Try adding black pepper when using turmeric, as it will enhance the absorption of the spice.
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Frequently asked questions
Eating a balanced diet with a variety of whole foods is the best way to ensure you are getting enough antioxidants. There is no set recommended daily allowance (RDA) for antioxidants, but a high intake of fresh plant-based produce is considered beneficial. Aim to consume a variety of fruits and vegetables, as well as other foods such as nuts, wholegrains, and some meats, poultry, and fish.
Berries, including blueberries, cranberries, strawberries, blackberries, raspberries, and goji berries, are all excellent sources of antioxidants. Other good sources include artichokes, red cabbage, beans, dark chocolate, nuts, seeds, and spices such as turmeric, cumin, and ginger.
Yes, green tea, pomegranate juice, and acai juice are all drinks that contain antioxidants. Coffee also contains antioxidants and can help ward off cell damage. Additionally, red wine is another drink that contains antioxidants.
While there are antioxidant supplements available, it is important to speak to your doctor before taking any supplements as research shows that taking too much can negatively affect cell functioning and lead to health problems. It is generally recommended to obtain antioxidants from whole foods rather than supplements.
There isn't an antioxidant that is more powerful than others, but some have more bioactive compounds. Some specific antioxidants to focus on include vitamin A, C, and E, as well as minerals like copper, zinc, and selenium.
