Top 20 Foods that contain Antioxidants

Purple, Red and Blue grapes are full of phytochemicals, antioxidants that may help protect against cancer and heart disease. Two of those phytochemicals, anthocyanin and proanthocyanidin, may be especially good for the immune system.

They protect cells from damage and reduce inflammation. They also contain phytochemicals protecting from cancer and heart disease.

A study in the Journal of Nutrition determined that the antioxidant ellagic acid enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells.

Dried fruits such as pears, apples, plums, peaches, raisins, figs and dates are a good source of polyphenols, especially that the water is removed so the ratio of polyphenols higher.

Peaches contain lutein, an antioxidant that keeps the heart, skin and eyes healthy. They are rich in beta-cryptoxanthin, an antioxidant that lowers the risk of arthritis.

Cherries contain the antioxidant Melatonin that protects the skin against ultraviolet radiation. Studies show that it can also repair sunburned skin.

Nuts contain healthy fats along with  a smaller amount of protein and carbohydrate. They also contain phytochemicals. Walnuts have the highest amount of omega-3.

Studies in Vitro ( study performed with cells or biological molecules studied outside their normal biological context) showed that clove, cinnamon, ginger, paprika, garlic, onions, peppermint, thyme, parsley and pepper are rich in polyphenols, and thus, antioxidants.

Dark green veggies such as broccoli, spinach, kale and collard contain vitamins C, E and A, along with calcium, magnesium and potassium. They contain kaempferol (phytochemical) which can dilate blood vessels and protect against cancer.

They contain vitamins C and B6, potassium, and fiber. But sweet potatoes have more of these nutrients. They also have calcium and vitamin A.

Carrots are loaded with phytochemicals as well. They are famously high in vitamin A, while butternut and acorn squash are full of vitamins A and C. (See Why is vitamin C good for you?)

They contain the antioxidant Lycopene. However, it is affected when cooked so it is better to eat tomatoes fresh to get all the benefits of the antioxidant.

Corn contains an antioxidant called zeaxanthin, which helps protect the eyes. Studies show that the longer corn is cooked, the higher the level of antioxidants like lutein.

Studies show that eating at least one serving of whole grains a day can reduce the risk of heart disease and stroke. They contain zinc, selenium, and phytochemicals.

Beans such as lentils, black-eyed peas, black beans and kidney contain a good amount of folate along with many other nutrients.

Fish contain omega-3 fatty acids that can prevent inflammatory diseases and coronary heart disease. In addition to vitamin D which is a nutrient that is hard to find in food.

Eggplants are rich in bitter chlorogenic acid, which protects against the buildup of heart-threatening plaque in artery walls. Studies show that it lowers cholesterol and reduces the risk of high blood pressure.

Most kinds of tea contain anthocyanin and pro anthocyanin which are antioxidants that help to heal inflammation. Also, they contain catechins that help to protect against cancer by blocking cell damage. 

Green tea has the same benefits of other kinds of tea, in addition to a high concentration of catechin epigallocatechin gallate (EGCG) which is found particularly in green tea. It can reduce the risk of cancer, heart disease and cholestero. (See What are the health benefits of drinking Green Tea?)

According to an American Chemical Society news release, coffee is the leading source of antioxidants in American diets. Coffee contains an antioxidant called quinines which lowers the risk of type 2 diabetes (See the other health benefits of coffee).