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List of High Antioxidant Foods

Jun 10, 2011 | By Adam Sparks
List of High Antioxidant Foods
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Antioxidants can help protect your body's cells from the potentially harmful effects of free radicals. Free radicals are molecules that can damage cells and have been linked to heart disease and cancer. They can get into your body from exposure to tobacco smoke and are produced whenever your body breaks down food. Antioxidants, such as lycopene, beta-carotene and vitamins A, C and E, and antioxidant-rich chemicals such as polyphenols and flavonoids, appear in a variety of foods.

Fruits

Vitamin C is an antioxidant found in abundance in citrus fruits such as oranges, lemons and limes. You'll also find antioxidants in other fruits, such as apples, avocados, cherries, plums, pears and pineapple. Berries -- and blueberries in particular -- are also high in antioxidants. In addition to vitamin C, blueberries contain anthocyanins, the antioxidant-rich flavonoid that gives them their blue color. While the boost in antioxidants is nice and might tempt you to significantly increase your daily fruit consumption, be aware that fruits contain high amounts of sugar, which can cause your body's blood sugar level to spike. The Centers for Disease Control and Prevention recommends 2 cups of fruit per day for most people.

Vegetables

Vegetables are good sources of several antioxidants. Dark, leafy greens, artichokes and green peppers are among the vegetables that are high in vitamin C. You'll also receive the antioxidants vitamin A and carotenoids from vegetables such as kale, collard greens, sweet potatoes, squash and carrots. Broccoli is among the foods richest in antioxidants, containing vitamin C, vitamin A and carotenoids such as lutein, zeaxanthin and beta-carotene. Avoid overcooking broccoli, which can decrease its vitamin C levels. To maintain broccoli's antioxidant levels, eat it raw or steam it.

Beverages

Wine contains flavonoids and polyphenols, which are the antioxidants found in the skins and seeds of grapes. Red wine offers the highest level of polyphenols, because grape skins are removed during the making of white wine. You'll also receive antioxidants in green and black teas, which contain polyphenols and antioxidant-rich flavonoids such as catechins, epicatechins and thearubigins. Coffee and fruit juices, particularly pomegranate juice, are also high in antioxidant content.

Nuts, Seeds and Whole Grains

Scientists revealed at a 2010 American Chemical Society meeting that black rice bran, not blueberries, is the richest and healthiest source of antioxidants. The grain contains high amounts of iron, vitamin E and fiber, in addition to anthocyanin antioxidants, but without the sugar found in blueberries. Black rice bran is not the only grain high in antioxidants; oat-based foods contain the antioxidants vitamin E, zinc and inositol hexaphosphate. You'll also find high levels of vitamin E in nuts and seeds such as almonds, walnuts, pecans and grape seeds. Be sure to buy nuts and seeds with the skin on; the skin is the richest source of antioxidants.

References

Article reviewed by Marissa Brassfield Last updated on: Jun 10, 2011

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