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Antioxidant Rich Foods, Fruits & Vegetables To Add In Your Diet

It’s not unknown to us that antioxidant rich foods can do wonders for our bodies and can keep us healthy. Experts find that many people still do not have antioxidant foods in their diets. It’s high time to address our health concerns and eat what’s right for us! We bring to you 20 foods that contain antioxidants for a healthier and happier lifestyle!

20 Antioxidant Rich Foods List

Antioxidants fall under the list of essential nutrients that help prevent oxidative stress, which can lead to various health problems such as heart disease, cancer, and ageing. Including antioxidant rich foods in your diet can help protect your body against these issues. A recent NCBI report stated that there is a total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements brought in use worldwide. Here we have listed a few foods rich in antioxidants to help you pick one to add to your diet.

Foods NameAntioxidant (contain)
Kaleβ-carotene (6.40 mg/100 g f.m.), Coliogernic acid (574.9 mg/ 100 g f.m.).
CauliflowerAsh ( 1.185%), ether extract (0.169%).
PlumsRiboflavin (0.017 mg ; 1% of DV), Thiamine ( 0.018 mg; 2% of DV)
OreganoRosmarinic acid (12.869% of DV) , Catechol (6.53% Of DV)
Goji berriesNeoxanthin ( 72,1g of DV), β-carotene ( 35.9g of DV)
Pecansvanillic acid (2.6 mg per 100 of DV), Gallic acid ( 5.5mg per 100g of DV)
Walnut≥ 20 mmol antioxidants per 100 g of serving
Green TeaGallic acid ( 165 mg of DV), Vitamin C ( 436 mg of DV)
OatsAvenanthramides ( 13 mg of DV), Phenolic acids ( 15.79 – 25.05 mg of DV)
Dark ChocolatePhenolic acids ( 578 mg of DV)

Also Read: Pregnancy Foods

1. Dark Chocolate

Rich in antioxidants and other vital nutrients, dark chocolate has many health benefits and can improve your health significantly. What a tasty way to live healthily, right? Its high antioxidant content makes it a popular choice among people of all ages; after all, everyone loves a bar of good dark chocolate!

Dark Chocolate
  • Dark chocolates lower the risk of stroke and heart disease and help regulate blood pressure. 
  • Some studies have also observed the benefits of dark chocolate in promoting good cholesterol in the body. 

Tip: A dark chocolate bar is the best way to eat it, but you can also grate dark chocolate (as much as you want) on top of your smoothies, shakes, and salad.

Also Read: Food for Hair Growth

2. Walnuts

Walnut is rich in fibre and unsaturated fats. It’s one of the healthiest nuts and very high in antioxidants. Walnut also has a good amount of polyphenol, which works like a dream with their antioxidant content to prevent oxidative stress.

  • This nut keeps the brain cells healthy and also helps in improving memory.
  • It aids in weight management and also reduces inflammation.

Tip: It should be consumed as it is for the maximum benefits of walnut.

3. Green Tea

Green tea is filled with antioxidants and has been a popular choice for a long time! It also contains polyphenols that maximize the benefits of green tea for you. Its antibacterial properties are good for internal health and the skin.

Green Tea
  • Green tea prevents diabetes and may be helpful for people with high blood sugar levels.
  • The high antioxidant content in green tea may lower the risk of cancer.

Tip: Have a freshly brewed hot green tea for the win!

4. Pecans

Pecans contain a good amount of minerals and antioxidants. It has been observed in many studies that a person’s body can absorb the antioxidants from pecans. 

  • Pecans help in regulating cholesterol levels and also in lowering LDL Cholesterol.
  • It increases blood flow and prevents heart disease.

Tip: Relish on raw pecans or make a spread with them! There are a lot of recipes available online.

Also Read: High Protein Vegan Foods

5. Oats

Oats are a healthy breakfast option and are consumed by millions of people worldwide. It’s filled with nutritious nuts, cereals, and dry fruits and is packed with antioxidants. It is also rich in dietary fibre and protein, making it an ideal breakfast option.

  • Oats improve heart health and keep blood pressure maintained.
  • Loved by people trying to lose weight as it is a low-calorie food that helps in weight management. 

Tip: Oats porridge with chia seeds and fruits on top is the perfect way to eat it. Full of antioxidants and full of crunch!

Also Read: Healthy Breakfast for Weight Loss

6. Kale

A kale salad is a popular favourite amongst health-conscious people. This leafy and crunchy vegetable has been integral to the dinner table since Roman times. 

  1. Vitamin A & C in kale improves immunity and promotes bone and a healthy heart.
  2. The high fibre content in kale can help you eliminate all your stomach issues! 

Tip: – Eat a kale salad for a healthy and fulfilling dinner.

7. Cauliflower

Cauliflower needs no introduction to healthy eating; this leafy vegetable is packed with many antioxidants, vitamins, and minerals. Looking to start a healthier lifestyle?  Then, cauliflower should be on your list of the best antioxidant foods

  1. The high choline content in cauliflower keeps your brain sharp and your mood fresh! 
  2. Its high water and low-calorie content can aid you in weight loss.

Tip: – You can eat roasted cauliflower for a crunchy snack!

8. Plums

Plums are amazingly delicious and loved by many people. This sweet-tasting fruit also comes with lots of awesome health benefits. Being high in antioxidants makes them especially important for protecting your body from free radicals. 

  1. Plums may help you manage your blood sugar levels
  2. They have been known to promote better bone and heart health

Tip – Add plums to your breakfast smoothies for a healthy start to your day. 

9. Oregano

Oregano makes pizza taste delicious, but it has many health benefits. This delicious herb has been a part of some of the most amazing dishes since immemorial. Being readily available, oregano has entered our kitchens and hearts. 

  1. Oregano can help relieve muscle cramps and soreness. 
  2. It can help protect you against inflammation 

Tip – Add oregano to your healthy pasta for a hearty meal.

10. Goji berries

Goji berries are a unique and flavorful type of berries that have enamoured people worldwide. Since ancient times they have been used for their exquisite taste and medicinal properties.  

goji berries
  1. Goji berries can help boost your energy levels and improve concentrative abilities. 
  2. They can be exceptionally helpful in relieving arthritis pain. 

Tip – Add goji berries to your salad for a fantastic snack!

This is our fun list of foods that are rich in antioxidants. You can easily find these foods on the above antioxidant list at your nearest supermarket. Boost your and your family’s health by stocking these antioxidant foods.

Antioxidant-Rich Fruits & Vegetables

Antioxidant Rich Fruits

1. Strawberries

Strawberries, just like blueberries, contain anthocyanins that have antioxidant powers. This fruit is a powerhouse of nutrients and contains many essential vitamins and minerals. It’s a versatile fruit and can be made and consumed in several ways!

  • It is one of the best antioxidant rich foods and is known for reducing harmful LDL Cholesterol levels. 
  • Strawberries are a good choice for people with heart-related issues. 

Tip: Eat strawberry as a snack or slice it to include in your salad for best results. 

2. Raspberries

Raspberries are an excellent food source of vitamin c and lots of antioxidants. This low-calorie fruit is excellent if you are diet conscious. You should include raspberries in your daily diet if you want a longer, happier life!

Raspberries Food Rich In Antioxidants
  • Raspberries also contain ellagic they contain anti- ageing antioxidants. Thus, making you look and feel younger!
  • They are a great source of vitamin C.

Tip: You can make a raspberry salsa and grilled chicken and have a great lunch! The two flavours complement each other beautifully!

3. Spinach

Spinach is a low-calorie food high in antioxidants. The best part is that spinach can be made in any way you like and has a rich and earthy flavour.

  • Eating spinach has many health benefits, from protection against UV rays to good eye health. 
  • Spinach may help protect against harmful UV rays and improve our eye health.

Tip: There’s nothing like a green spinach smoothie. To boost antioxidant content in the body, blend spinach with apples and bananas and yoghurt.

4. Blueberries

They are packed with antioxidants and top the list when discussing antioxidant foods. Blueberries are also nutrient-rich and have a tangy taste, making them interesting to eat!

  • It contains anthocyanins that are known for reducing the risk of heart-related diseases. 
  • Anthocyanins have exceptional anti-inflammatory properties, combined with antioxidants; they work great for the body.

Tip: Maximize your antioxidant intake with blueberry, have it as it is, or use it as a topping for your yoghurt!

5. Red Cabbage

Red Cabbage is a unique antioxidant-rich food with vitamins A, K, and C and essential minerals. It has an attractive red colour from the anthocyanins filled with antioxidants. It’s low in calories and an excellent choice for people aiming at weight loss.

  • Red Cabbage promotes heart health and protects against heart-related diseases. 
  • It also benefits people with diabetes and helps them manage their blood sugar levels.

Tip: The best way to consume Red Cabbage is to have it as a salad or stir-fried veggie, along with cottage cheese on top.

6. Beans

They are an affordable and healthy antioxidant food that is also exceptionally high in dietary fibre. Consuming beans reap impressive benefits, and many studies have suggested that eating beans may reduce cancer growth too. 

  • Eating beans may help reduce the risk of fatty liver.
  • They contain folate. A compound that can help produce new red blood cells. 

Tip: Cooked beans with herbs and cottage cheese make a perfect dish rich in antioxidants and vitamins.

7. Beet Root

Beetroot contains betalains, and this class of pigment has essential health benefits. This root vegetable is not only high in antioxidants but also high in fibre and many vital minerals. It also has anti-inflammatory properties that help the body to ward off allergies and infections. 

  • Beetroot prevents digestive issues and keeps constipation at bay.
  • Beetroot can help manage your blood pressure.

Tip: One should consume baked beetroot or drink beetroot juice for the most effective results.

8. Red Grapes

We can’t keep red grapes from the list when discussing foods high in antioxidants. It also contains Vitamin C and selenium, which have fantastic health benefits. They contain two anthocyanins and proanthocyanidins antioxidants that are great for heart health.

  • Red grape extract is found to be beneficial for heart-related diseases and prevents the chances of stroke.
  • They may improve your mood and attention span.

Tip: Munch on red grapes as a healthy snack as it is. No cooking, or baking whatsoever!

9. Broccoli

Broccoli is an excellent source of antioxidants and helps prevent oxidative stress. It contains many valuable antioxidants like lutein and zeaxanthin that support healthy cells.

  • The high antioxidant content in broccoli prevents cellular damage in the eye.
  • It builds healthy tissues and cells in the body and also protects them.

Tip: To reap its benefits, consuming raw broccoli or a roasted one is best.

10. Sweet Potatoes

Sweet potato is a wholesome vegetable and is a powerhouse of vitamins. It contains vitamin A and also phytochemicals in large amounts. This antioxidant food has incredible health benefits that will leave you amazed. 

Sweet Potato
  • It may help in preventing heart disease and diabetes.
  • It is excellent for the skin and hair due to its high antioxidant value.

Tip: Cooked or boiled sweet potato tastes creamy and delicious and has all the desired nutrients!

Why do we need to consume antioxidants?

A diet with antioxidants lowers the risk of several diseases, including heart disease, cancer, etc. Antioxidants hunt for free radicals from the body cells and control or lessen the damage rendered by oxidation.

Which food has a higher percentage of antioxidants?

Blueberries are considered to have the maximum of antioxidants in them. In 100g of blueberries, you will get approximately 800mg.

Is it necessary to consume antioxidants daily?

Yes, it is necessary to consume antioxidants daily. Make sure you are getting the required antioxidants through your diet rather than from supplements

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