Antioxidants are substances that help prevent cellular damage caused by free radicals. Free radicals contribute to the aging process and may play a role in certain diseases including heart disease and cancer, according to MedlinePlus. There are many different types of antioxidants, including lutein, lycopene, vitamins A, C, E and beta carotene, and the minerals selenium and zinc. Antioxidants may be obtained by eating a varied and balanced diet that is rich in plant foods, including whole grains.
Fruits
Berries contain high amounts of the antioxidants proanthocyanadins, and are recommended as part of a healthy diet, according to MayoClinic.com. These include blackberries, raspberries, blueberries, strawberries and cranberries. Other fruit sources of antioxidants include avocados, tomatoes, cherries, apples, citrus fruits and kiwi. Fruits may be enjoyed raw, dried, frozen or cooked. While it varies among foods, in certain instances, such as with tomatoes, cooking actually increases antioxidant content.
Vegetables
Often vegetables with the highest nutrient and antioxidant values are those that are most colorful, such as dark and leafy greens, carrots, peppers, sweet potatoes, artichokes and broccoli. This is not always a hard and fast rule however, as both green cabbage and white potatoes --- with their peels --- contain high amounts of vitamin C. Beans and members of the onion family, including garlic, are also excellent sources.
Beverages
Registered nutritionist Joey Shulman asserts that green tea contains high amounts of the antioxidative nutrients catechins and polyphenols. The polyphenol compound resveratrol can also be found in other beverages such as red wine, certain fruit juices and coffee.
Whole Grains
Cereal grains are good sources of certain antioxidants, in particular vitamin E. It is important to note that most of the antioxidants are contained in the germ and bran of the grain, and so refined or "white" grains, including white flour and rice, are much lower of these nutrients. Whole wheat, brown rice and notably oat products are good sources of antioxidants.
Seasonings
Herbs and spices can not only greatly enhance the flavor of a meal, they can also boost its antioxidant content. Seasonings such as cinnamon, ginger, turmeric, cayenne pepper, oregano and even chocolate are all good sources. According to MayoClinic.com, dark chocolate that contains at least 70 percent cocoa is an even higher source of antioxidants than many fruits and vegetables.
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