Want to add more antioxidants to your diet?
We probably should, since antioxidants help our bodies fight free radicals. High levels of free radicals (i.e., oxidative stress) can damage cells. Oxidative stress is linked to a wide variety of health issues, including cancer and diabetes.
Our bodies make antioxidants on their own, but not enough to counter all the damage from free radicals. That’s why it’s important to get extra antioxidants from food sources. Here are 10 healthy foods that are high in antioxidants.
1) Apples
Lots of fruits are high in antioxidants. When the USDA tested over 100 foods for antioxidant levels, three apples ended up in their top 20. Red Delicious, Granny Smith, and Gala apples are the best ones to eat for high antioxidant levels.
2) Artichoke
Many vegetables are high in antioxidants, but artichokes are one of the best. They’re also good for gut health because they contain fiber and are a natural source of prebiotics. Unlike many vegetables, cooking artichokes increases their antioxidant levels.
3) Beans
Several beans also made it into the USDA’s top 20 foods rich in antioxidants. These include small red beans, red kidney beans, pinto beans, and black beans. Cooking slightly reduces their antioxidant levels, but only a little, and they’re still one of the top antioxidant sources.
4) Berries
Colorful berries are a fantastic source of antioxidants. Blueberries, cranberries, raspberries, and strawberries are particularly good.
5) Coffee and Tea
Coffee is actually the top source of antioxidants for most Americans. Coffee beans are packed with antioxidants. Green and black tea have high antioxidant levels, too. Just be careful not to drink too much caffeine, and don’t add milk if you’re drinking it for antioxidants since milk blocks antioxidant absorption.
6) Leafy Greens
All dark leafy greens, like kale and spinach, are high in antioxidants. Spinach is especially versatile, and you can add it to salads, smoothies, sauces, casserole, pasta, pizza, and more.
7) Nuts
Nuts, seeds, and grains also contain antioxidants. In that group, pecans have the highest concentration of antioxidants. If pecans aren’t your thing, though, other nuts are pretty good sources as well.
8) Salmon
Most of the best antioxidant sources are plant-based, but eating salmon once or twice a week is a great way to add the antioxidant astaxanthin to your diet. Astaxanthin is a naturally occurring red pigment that makes salmon, lobster, and some algae reddish-pink.
9) Stone Fruit
Cherries, plums, peaches, and other stone fruits are also a great source of antioxidants. They’re good to eat fresh, but when you eat them dried, you get a concentrated dose of antioxidants. If you opt for the dried versions, try to find ones without added sugar.
10) Spices and Herbs
Flavor-lovers rejoice, because those herbs and spices that enhance your cooking are also great sources of antioxidants. Antioxidant-rich herbs include basil, dill, marjoram, oregano, savory, rosemary, and thyme. Spices rich in antioxidants include black pepper, cardamom, cinnamon, cloves, coriander, cumin, garlic, ginger, mustard seed, paprika, and turmeric.
If you’re interested in personalized advice on a holistically healthier lifestyle, set up a nutrition coaching appointment. Nutrition accounts for over 80% of your fitness and health results, so improving your diet is a fantastic way to support your fitness goals.