The reading level for this article is All Levels
What are antioxidants exactly? They are “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause.” This definition is from Cancer.gov.
Free radicals are created from exposure to various environmental factors, including but not limited to tobacco smoke and radiation. “Antioxidants are often described as ‘mopping up’ free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.” (Cancer.gov)
The good news is that antioxidants are abundant in fruits, vegetables, nuts, and grains. When thinking about increasing foods rich in antioxidants, diversity is key. There are different types of antioxidants, each with their own unique role, so be sure to include a variety of antioxidant-rich foods in your diet.
Here’s a list of different types of antioxidants and the foods that are rich in that particular type:
- Beta-carotene: sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale.
- Lutein: green, leafy vegetables such as collard greens, spinach, and kale.
- Lycopene: tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, and blood oranges.
- Selenium: rice, wheat, and brazil nuts (Technically, selenium is a mineral which is a component of antioxidant enzymes.)
- Vitamin A: liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
- Vitamin C: fruits and vegetables and is also found in cereals, beef, poultry and fish.
- Vitamin E: almonds, mangos, nuts, and broccoli.
Which foods are highest in antioxidants? All of the foods listed above are wonderful sources of antioxidants, but here’s a list of the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size:
Rank | Food item | Serving size | Total antioxidant capacity per serving size |
1 | Small Red Bean (dried) | Half cup | 13727 |
2 | Wild blueberry | 1 cup | 13427 |
3 | Red kidney bean (dried) | Half cup | 13259 |
4 | Pinto bean | Half cup | 11864 |
5 | Blueberry (cultivated) | 1 cup | 9019 |
6 | Cranberry | 1 cup (whole) | 8983 |
7 | Artichoke (cooked) | 1 cup (hearts) | 7904 |
8 | Blackberry | 1 cup | 7701 |
9 | Dried Prune | Half cup | 7291 |
10 | Raspberry | 1 cup | 6058 |
11 | Strawberry | 1 cup | 5938 |
12 | Red Delicious apple | One | 5900 |
13 | Granny Smith apple | One | 5381 |
14 | Pecan | 1 ounce | 5095 |
15 | Sweet cherry | 1 cup | 4873 |
16 | Black plum | One | 4844 |
17 | Russet potato (cooked) | One | 4649 |
18 | Black bean (dried) | Half cup | 4181 |
19 | Plum | One | 4118 |
20 | Gala apple | One | 3903 |
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