Some of the foods richest in antioxidants are apples, berries, avocados, cruciferous vegetables, mushrooms and oilseeds. Why is it important to use them as often as possible? Antioxidants are substances that prevent or slow cell damage caused by compounds called free radicals. These free radicals can damage cells and lead to the development of chronic diseases such as cancer, diabetes, Alzheimer’s disease, Parkinson’s disease and many others.

Here are 12 of the most important food sources of antioxidants and ways to incorporate them into your daily diet.

1. Avocado

In addition to healthy fats, avocados are also rich in antioxidants called polyphenols. A 2020 study looked at the effects of avocados on blood levels of antioxidants and “bad” LDL cholesterol.

In the study, 45 men and women between the ages of 21 and 70 who were obese and had high LDL cholesterol were randomly assigned to three different groups based on diet. In the first group, participants followed a low-fat diet, with 24% of total daily calories coming from fat. In the other two groups, the diet was based on a moderate fat content (34% of calories). Of the two moderate-fat groups, one included an avocado a day, while the other got the same amount of fat from other sources.

Then it turned out that the only group that recorded an increase in the level of antioxidants in the blood and a decrease in LDL cholesterol was the one that included an avocado a day in their diet. The researchers concluded that the positive results were due to bioactive compounds in avocados, particularly antioxidants.

In addition to antioxidants, one avocado contains 9.25 grams of fiber, or 33% of the recommended daily allowance (RDA), and 690 milligrams of potassium, or 15% of the RDA. Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and blood pressure stabilization.

Avocados can be added to smoothies or eaten with toast, salads, sandwiches, soups or chili. You can also use avocado as an alternative to mayo, as a creamy base for salad dressing, as a butter substitute in baked goods, or in desserts such as avocado chocolate pudding or ice cream.

2. Legumes

Legumes such as beans, lentils, peas and chickpeas are rich in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor and anti-allergic properties. Legumes are also rich in protein, fiber and minerals.

A 130-gram serving of cooked lentils contains 18 grams of protein, 15 grams of fiber (53% of DRI), 6.59 milligrams of iron (36% of DRI), 2.52 milligrams of zinc (22% of DRI), 71.3 milligrams of magnesium (17% DRI) and 731 milligrams of potassium (15% DRI).

Legumes are incredibly versatile. You can, for example, use chickpeas in salads, in the form of hummus or bake them in the oven and season them for a hearty snack. You can also add beans or lentils to soups, salads, vegetable chili, or even desserts like black bean brownies or chickpea cookie dough.

3. Tomatoes

Tomatoes are rich in a type of antioxidant called lycopene. This compound, which gives tomatoes their color, has been shown to reduce inflammation, protect heart health, prevent hardening of the arteries and lower blood pressure.

Due to their antioxidant content, tomatoes also protect brain health, reduce the risk of cancer and bowel disease, and improve skin health, exercise recovery and immune response.

One cup of tomato sauce contains 728 milligrams of potassium (15% DRI) and 17.2 milligrams of vitamin C (19% DRI). Cooked tomatoes have a higher lycopene content than raw tomatoes. So tomato sauces are even more useful.

4. Forest fruits

Berries contain several types of antioxidants that have protective effects against heart disease, cancer, Alzheimer’s disease and other disorders. Studies show that blueberries increase blood levels of antioxidants and have a positive effect on inflammation, brain function, and mental health.

The anti-inflammatory antioxidants in berries may also have a pain-relieving effect in people with arthritis.

Berries are an important source of vitamin C and are among the least caloric foods. A 65-gram serving of frozen berries contains 63 milligrams of vitamin C (70% RDA) and only 63 calories.

They can be eaten fresh or frozen, or added to sweet and savory dishes such as smoothies, oatmeal, peanut butter toast, and pancakes. Berries can also be paired with salads, cooked vegetables such as Brussels sprouts, roasted salmon or wild rice.

5. Apples

According to research, eating apples and apple products helps protect against cancer, heart disease, asthma and Alzheimer’s disease. Apples are also good for diabetes and weight control, bone, lung and gut health. These effects are likely due to polyphenols, the antioxidant compounds that apples contain. A 2022 analysis concluded that the saying “an apple a day keeps the doctor away” is as true as possible, at least in the case of chronic diseases.

Apples can also be eaten in combination with nuts, peanut butter, hummus or oatmeal. They can also be added to smoothies and salads or desserts such as dark chocolate covered apple slices and cinnamon baked apples.

6. Cocoa

Cacao is rich in polyphenolic antioxidants such as flavonoids. In addition to the anti-inflammatory effect, cocoa polyphenols have a positive effect on intestinal microbes. In particular, they support the growth of beneficial intestinal bacteria, such as Lactobacillus and Bifidobacterium, and reduce the number of pathogenic ones, such as Clostridium perfringens.

Antioxidants in cocoa are also good for brain health. A 2020 review concluded that the antioxidants in cocoa may improve brain function in young adults, including learning and memory.

A 30-gram serving of cocoa powder contains 108 milligrams of magnesium (25% of the RDA), a mineral required for more than 300 biochemical reactions in the body, including nerve, muscle, immune and heart function.

Cocoa powder can be added to smoothies, oatmeal and pancakes. You can also drink warm milk.

7. h2: Cruciferous vegetables

Cruciferous vegetables, which include cabbage, broccoli, cauliflower, cabbage and Brussels sprouts, are rich in antioxidants, including various carotenoids (beta-carotene, lutein and zeaxanthin), flavonoids. According to research, consumption of these vegetables provides protection against cancer.

Another type of antioxidant in cruciferous vegetables, called glucosinolates, has also been shown to be effective in fighting cancer and may have beneficial effects on neurological and psychiatric conditions such as depression, schizophrenia, autism, Alzheimer’s disease and multiple sclerosis.

Cruciferous vegetables are low in calories and high in fiber, vitamins and minerals. A 130-gram serving of raw broccoli contains 30 calories, 2.37 grams of fiber (8% DRI), 81.2 milligrams of vitamin C (90% DRI), and small amounts of iron, calcium, potassium, and zinc.

Cabbage can be eaten raw in smoothies or salads. Broccoli and cauliflower can be sautéed, grilled or baked. You can also add these vegetables to soups and stews.

8. Mushrooms

Mushrooms contain a number of antioxidants that have been shown to prevent aging and reduce the risk of chronic diseases. They are considered one of the best anti-inflammatory products.

Mushrooms are also low-calorie. A 130-gram serving of whole porcini mushrooms contains 21 calories, while a whole portabella mushroom has only 18.5 calories.

Mushrooms are also the only plant source of natural vitamin D, especially when exposed to ultraviolet (UV) rays. Vitamin D is important for bone health and muscle function and can protect against some types of cancer, diabetes, lung disease in children, heart disease and brain disease.

Mushrooms can be prepared in many ways, including adding them to baked goods such as brownies, muffins and rice pudding.

9. Oil crops

All oilseeds contain powerful antioxidants called polyphenols. Walnuts, pistachios and pecans are especially rich in antioxidants in each serving. According to research, the antioxidants in oilseeds help reduce inflammation and may play an important role in maintaining bone and brain health.

A 2019 review concluded that boosting blood antioxidant levels with antioxidant-rich vegetables, including oilseeds, may reduce the risk of death from heart disease and cancer. Nuts also contain vegetable protein, healthy fats, fiber, vitamins and minerals.

Oilseeds and their oils can be used in a variety of dishes as an ingredient or side dish. They can also be added to smoothies, oatmeal, energy bars, salads, and cooked vegetables.

10. Olive oil

Extra virgin olive oil contains the highest levels of polyphenols, antioxidants known for their properties to reduce inflammation and slow the progression of cancer, heart and brain disease, as well as reduce the overall risk of death.

The polyphenols found in extra virgin olive oil have also been shown to prevent aging, type 2 diabetes and metabolic syndrome.

The healthy fats in this type of oil help the body absorb fat-soluble vitamins A, D, E, and K, which play important roles in vision, bone health, immune function, and blood clotting.

Extra virgin olive oil can be used in a variety of ways. Research shows that it is best to cook it without heat or at low temperatures (50 degrees Celsius or below) to preserve its polyphenol content.

11. Potatoes

Potatoes are full of antioxidants like carotenoids, flavonoids, anthocyanins, and vitamins C and E. These antioxidants are linked to a reduced risk of cancer, diabetes, depression, heart disease, age-related vision loss, obesity, Alzheimer’s, Parkinson’s, and more.

A large baked potato also contains six grams of fiber (21% DRI) and 1,560 milligrams of potassium (33% DRI).

There are many ways to eat potatoes. However, the healthiest methods eliminate frying. Ideally, they should be eaten boiled or baked in combination with other vegetables, olive oil and spices.

12. Green tea

Catechins, the main antioxidants in green tea, are known for their protective effects against several types of cancer, including lung, breast, esophageal, stomach, liver, pancreas, and prostate cancers. They have also been proven to have antiviral, antibacterial, anti-aging, and blood pressure lowering properties.

A 2022 review concluded that green tea, which contains polyphenols and flavonoids, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health.

Green tea also contains small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. However, the amount varies depending on where the tea was grown.

Green tea can be consumed hot or chilled, but can also be added to smoothies, oatmeal, soups and sauces.

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