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Top 10 Antioxidant Foods

Antioxidants may help to protect against many diseases, including cancer, Alzheimer’s, Parkinson’s, arthritis, cardiovascular disease, and macular degeneration, by neutralizing the free radicals that damage cells.

Research indicates that it’s far better to get these nutrients from whole foods than supplements.

Top antioxidant food sources include:

  1. Spices: Cinnamon, turmeric, cloves, ginger, and mustard power are particularly high in antioxidants.
  2. Nuts: Walnuts, pecans, pistachios, almonds, and hazelnuts are top nut choices for antioxidant content.
  3. Herbs: Oregano takes the top spot for antioxidant power, though peppermint, dill, rosemary, thyme, winter savory, and Vietnamese coriander are good as well.
  4. Berries: All colorful berries are great sources of antioxidants, but blueberries, blackberries, and cranberries are particularly high in antioxidant power.
  5. Other fruits: Some top choices for antioxidants among the fruits include apples, avocados, pears, plums, cherries, pineapples, kiwi fruits, mangoes, red grapes, tomatoes, pomegranates, oranges, and grapefruits, as well as beverages made from these fruits such as juice and red wine
  6. Vegetables: Top antioxidant vegetables include broccoli, sweet potatoes, beets, kale, spinach, Brussels sprouts, onions, garlic, hot peppers, alfalfa sprouts, squash, red peppers, carrots, peas, sweet corn, red cabbage, artichokes, and potatoes (purple and red, with peels left on).
  7. Colorful beans: Kidney, pinto, and black beans are all rich in antioxidants.
  8. Plant-based beverages: Coffee and caffeinated teas such as black, red, oolong, green, and white are rich in antioxidants. Chan et al.’s (2009) study of antioxidant levels in tea found that most herbal teas are not as rich in antioxidants as caffeinated teas, with the exceptions of lemon myrtle, oregano, and guava teas.
  9. Whole grains: Whole grains are as rich in antioxidants as many fruits and vegetables, with oats having the highest antioxidant content among the grains.
  10. Dark chocolate: Dark chocolate is rich in antioxidants (milk chocolate offers fewer benefits as the cocoa solids are diluted and white chocolate does not contain cocoa solids).

This is by no means an exhaustive list; all produce, particularly colorful produce, supports good health.


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