There are many foods high in antioxidants, the vitamins and minerals that help counteract damage from free radicals. Adding just five servings of these foods to your diet a day could have a significant impact on your health.
How Antioxidants Are Measured
USDA Scientists developed a scale that rates and measures the antioxidant content of various natural plant foods. This scale is called ORAC (Oxygen Radical Absorbance Capacity). This database holds data for 277 food items.
The National Cancer Institute suggests a daily diet including at least five to nine servings of carotenoid antioxidant-rich foods. In reality, people eat closer to one or two servings a day. The best way to ensure adequate intake of quality antioxidants is to eat a variety of foods high in antioxidants in your daily diet.
20 Antioxidant-Rich Foods
According to WebMD, the 20 foods highest in antioxidants are as follows:
| Food | Serving Size | Antioxidant Capacity |
|---|---|---|
| Artichoke hearts | 1 cup | 7904 |
| Black beans | 1/2 cup | 4181 |
| Blackberries | 1 cup | 7701 |
| Blueberries (cultivated) | 1 cup | 9019 |
| Blueberries (Wild) | 1 cup | 13427 |
| Cherries (sweet) | 1 cup | 4873 |
| Cranberries | 1 cup | 8983 |
| Gala Apple | one medium | 3903 |
| Granny Smith Apple | one medium | 5381 |
| Kidney beans | 1/2 cup | 13259 |
| Pecans | 1 ounce | 5095 |
| Pinto beans | 1/2 cup | 11864 |
| Plum (black) | one medium | 4844 |
| Plum (other) | one medium | 4118 |
| Potato (russet) | one medium | 4649 |
| Prunes | 1/2 cup | 7291 |
| Raspberries | 1 cup | 6058 |
| Red beans (small) | 1/2 cup | 13727 |
| Red Delicious apple | one medium | 5900 |
| Strawberries | 1 cup | 5938 |
Additional Foods High in Antioxidants
According to the American Journal of Clinical Nutrition, there are more than 30 other foods that rank high in antioxidants as well. The AJCN measures antioxidants in millimoles per liter, per 100 grams.
Fruits
Fruits high in antioxidants include the following:
- Sour cherries: 1.814 mmol/100 grams
- Kiwi fruit: 1.325
Vegetables
Vegetables that ranked high in antioxidants include the following:
- Red cabbage: 2.153
- Red peppers: 1.640
- Spinach: 1.226
Nuts
In addition to pecans, there are two other nuts that rank high:
- Walnuts: 13.126
- Pistachios: 1.426
Spices
Several spices ranked high in antioxidants as well:
- Cloves, ground: 125.549
- Oregano: 40.299
- Ginger: 21.571
- Cinnamon: 17.647
- Turmeric: 15.679
- Basil: 12.307
- Mustard seed: 10.527
- Curry powder: 9.980
- Paprika: 8.601
- Chili powder: 8.372
- Parsley: 7.430
- Black pepper: 4.444
Beverages
Beverages that ranked high in the list of antioxidants include the following:
- Red wine: 2.135
- Coffee: 1.249
- Grape juice: 1.011
Take Control of Your Health
Foods rich in antioxidants can have a significant impact on your health. Add five servings of fruits and vegetables to your daily diet and you can reduce your blood pressure and help prevent heart disease, while also strengthening your immune system. Foods, rather than supplements, are the best source of antioxidants, so eat up and enjoy good health.
