Antioxidants are powerful nutrients that help to reduce cell damage within the body from harmful chemicals, called free radicals. Vitamins A, C and E, as well as beta-carotene, lycopene, lutein, the mineral selenium and certain plant flavonoids are all considered important antioxidants. Measured in units, referred to as the Oxygen Radical Absorbency Capacity, or ORAC, score, foods are rated by the U.S. Department of Agriculture Human Nutrition Research Center for the amount of antioxidants available within them.
Fruits
The USDA also cites many fruits that are strong in antioxidants. These include apples of all types, pears, plums, pomegranates, watermelon, Guam, papaya, oranges, apricots, peaches and mangoes. These fruits and vegetables contain antioxidants that include beta-carotene, lycopene and vitamin C. Different berries, including blueberries, cranberries, strawberries, blackberries and raspberries, make up six of the top 20 antioxidant foods list from the USDA.
Vegetables
Leafy green vegetables, such as spinach, collard greens and kale, all serve as a good source of antioxidants, particularly for beta-carotene, lutein and vitamin C. Other vegetables include carrots, pumpkin, squash, potatoes and beans. Lutein is particularly abundant in tomatoes and tomato-based products.
Nuts and Grains
Although selenium is not strictly an antioxidant, but a mineral, it plays an important role in the production of antioxidant enzymes. Grains, including rice and whole wheat, are a primary source of dietary selenium. Nuts, including almonds, pecans, walnuts and cashews, also contain antioxidants, particularly vitamin E. Brazil nuts, which grow in selenium-rich soils, are also high in this essential nutrient.
Vegetable Oils
Vitamin E, in the form of alpha-tocopherol, is also available in high quantities within vegetable oils. These include wheat germ, corn, safflower, sunflower, olive and soybean oils. Oils from almonds, walnuts, hazelnuts, pecans and other tree nuts are also high in vitamin E.
Meats
Animal products also contain certain antioxidants including selenium and vitamin A. Both red and white meats, organ meats such as liver, dairy products, eggs, fish and fish oil are all good sources. Even the antioxidant vitamin C, which is more commonly associated with fruits and vegetables, is available, to some degree, from meat products.
Other Foods
The Cleveland Clinic indicates that the flavonoids within chocolate and wine, particularly dark chocolate and red wine, provide an antioxidant effect within the body. Teas, including black, green and white teas, also have high levels of antioxidants.
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