We separated Goji berries from berries because these fruits are usually eaten dried. The plants that grow Goji berries are found in Asia, and the dried berries are usually rehydrated in the form of herbal teas and soups.

These berries provide antioxidants in the form of carotenoids like zeaxanthin and polysaccharides [5]. The antioxidant content of Goji berries can be as high as 4. Red cabbage. This vegetable is high in vitamins A, C, and K. The red cabbage variety is higher in anthocyanins than other varieties, which give the vegetable its color and provide antioxidant benefits to the body [6].

Cooked red cabbage has about 2. There are many types of beans: pinto beans, kidney beans, and black beans. Beans are more inexpensive than other foods on this list, they contain antioxidants in the form of flavonoids, and are also a source of dietary fiber and protein [7].

Beans, on average, have antioxidant levels up to 0. Black beans have the highest level of anthocyanins, giving this bean the most antioxidant content followed by red , brown, yellow and white beans, in that order.

When looking to beverages for antioxidants, consider coffee or green tea. Next to water, coffee and tea are the most consumed beverages across the globe and they both contain antioxidants thanks to caffeine and polyphenol antioxidants.

One 3. Tea contains flavonoids that offer antioxidant properties. Limit sugary additions to your cup of joe. Artichoke is a tasty vegetable that is actually the bud of a thistle flower.

Artichokes have antioxidants and are also a source of nutrients like folate and magnesium as well as dietary fiber. Antioxidant levels are about 3.

Apples are interesting, in that their antioxidant levels increase when they are dried. Plain apples, on average, have an antioxidant level of about 0. However, dried apples, for the same g 3. Even though dried apples are higher in sugar than fresh, they are good to add as a variety to your diet.

For example, add some cut up dried apples to your next quinoa side dish or green salad for something delicious and different. Nuts are high antioxidant foods as well as sources of healthy fats and minerals. Pecans have on average 8. These numbers include the pellicle—the papery skin layer surrounding the meat of the nut that is present when we eat raw pecans and walnuts out of the shell.

Nuts consumed without the pellicle shelled peanuts, almonds have lower amounts [3]. Sunflower seeds. Though sometimes grouped in with nuts, seeds are a source of vitamin E, selenium, antioxidants, and healthy fats.

Sunflower seeds have an average of 6. While that may seem like a lot 3. Nature Made® Collagen Gummies contains vitamin C, zinc and collagen to support skin health.

It helps support heart health and provides antioxidant support to protect cells from oxidative stress. This mineral is also vital for normal growth and development. Nature Made® Vision Based on the AREDS 2 formula provides these nutrients for healthy eye function, along with vitamins C and E, copper, and zinc for antioxidant support.

Nature Made® offers Turmeric in capsules and tasty gummies. The Bottom Line Antioxidants are the opposite of oxidants free radicals , and they work to neutralize free radicals before they can negatively affect your cells. Learn More About Vitamins and Minerals: Multivitamin Benefits Gummy Vitamins Vs.

Department of Health and Human Services. Cleveland Clinic. Accessed on: April 21, Kalt, W et al. He, Jian, and M Monica Giusti. American Chemical Society. ScienceDaily, 5 December Ferracane, Rosalia et al. Amy Mills Klipstine NatureMade Sr. Melissa Dorval Pine, RD Senior Manager, Medical and Scientific Communications.

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Copywriter Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time. In the Supplementation en Vitamines et Mineraux Antioxydants SU.

MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years. The vitamins had no effect on overall rates of cardiovascular disease.

Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.

Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.

Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.

However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.

However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.

It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying.

It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely.

The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.

The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death.

The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo.

Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc. These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years.

References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I.

The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults.

JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. Archives of internal medicine. USDA Oxygen Radical Absorbance Capacity ORAC of Selected Foods, Release 2 Lee IM, Cook NR, Gaziano JM, Gordon D, Ridker PM, Manson JE, Hennekens CH, Buring JE.

Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial.

GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet. Milman U, Blum S, Shapira C, Aronson D, Miller-Lotan R, Anbinder Y, Alshiek J, Bennett L, Kostenko M, Landau M, Keidar S.

Vitamin E supplementation reduces cardiovascular events in a subgroup of middle-aged individuals with both type 2 diabetes mellitus and the haptoglobin genotype: a prospective double-blinded clinical trial. Arteriosclerosis, thrombosis, and vascular biology. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B, Cook NR, Belanger C, LaMotte F, Gaziano JM, Ridker PM, Willett W.

Lack of effect of long-term supplementation with beta carotene on the incidence of malignant neoplasms and cardiovascular disease. New England Journal of Medicine. Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Malvy D, Roussel AM, Favier A, Briançon S. The SU.

MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals. Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE.

Marchese ME, Kumar R, Colangelo LA, Avila PC, Jacobs DR, Gross M, Sood A, Liu K, Cook-Mills JM. The vitamin E isoforms α-tocopherol and γ-tocopherol have opposite associations with spirometric parameters: the CARDIA study.

Respiratory research. Berdnikovs S, Abdala-Valencia H, McCary C, Somand M, Cole R, Garcia A, Bryce P, Cook-Mills JM. Isoforms of vitamin E have opposing immunoregulatory functions during inflammation by regulating leukocyte recruitment. The Journal of Immunology. Duffield-Lillico AJ, Reid ME, Turnbull BW, Combs GF, Slate EH, Fischbach LA, Marshall JR, Clark LC.

Baseline characteristics and the effect of selenium supplementation on cancer incidence in a randomized clinical trial: a summary report of the Nutritional Prevention of Cancer Trial. Cancer Epidemiology and Prevention Biomarkers. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no.

Archives of ophthalmology. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E and beta carotene for age-related cataract and vision loss: AREDS report no.

Archives of Ophthalmology. Richer S, Stiles W, Statkute L, Pulido J, Frankowski J, Rudy D, Pei K, Tsipursky M, Nyland J. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study Lutein Antioxidant Supplementation Trial.

Optometry-Journal of the American Optometric Association. Bartlett HE, Eperjesi F. Effect of lutein and antioxidant dietary supplementation on contrast sensitivity in age-related macular disease: a randomized controlled trial.

European journal of clinical nutrition. Chew EY, Clemons TE, SanGiovanni JP, Danis RP, Ferris FL, Elman MJ, Antoszyk AN, Ruby AJ, Orth D, Bressler SB, Fish GE. JAMA ophthalmology. Evans JR, Lawrenson JG.

Cochrane Database of Systematic Reviews. Christen WG, Glynn RJ, Gaziano JM, Darke AK, Crowley JJ, Goodman PJ, Lippman SM, Lad TE, Bearden JD, Goodman GE, Minasian LM. Age-related cataract in men in the selenium and vitamin e cancer prevention trial eye endpoints study: a randomized clinical trial.

Kryscio RJ, Abner EL, Caban-Holt A, Lovell M, Goodman P, Darke AK, Yee M, Crowley J, Schmitt FA. JAMA neurology. Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis.

Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane database of systematic reviews.

Albanes D, Heinonen OP, Taylor PR, Virtamo J, Edwards BK, Rautalahti M, Hartman AM, Palmgren J, Freedman LS, Haapakoski J, Barrett MJ. α-Tocopherol and β-carotene supplements and lung cancer incidence in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study: effects of base-line characteristics and study compliance.

JNCI: Journal of the National Cancer Institute. Omenn GS, Goodman GE, Thornquist MD, Balmes J, Cullen MR, Glass A, Keogh JP, Meyskens Jr FL, Valanis B, Williams Jr JH, Barnhart S.

Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. New England journal of medicine.

Other vitamins and minerals that have powerful antioxidant properties include vitamin A, vitamin E, manganese and selenium. Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins , quercetin, glutathione and flavonoids like rutin. As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells.

Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes. The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron.

This is their weapon of sorts. Free radicals then damage DNA, cellular membranes and enzymes. Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens.

In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, lutein and zeaxanthin are the only two macular carotenoids that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging.

Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity. Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age.

Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.

Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet.

Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.

At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke.

Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.

Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.

Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid.

Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.

In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes.

For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin. Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.

Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods.

Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. For example, in one laboratory study , researchers found that the antioxidants and some other compounds in raspberries helped kill breast, colon, and stomach cancer cells in a test tube.

A more recent review of studies showed that the compounds in black raspberries might slow the progression of cancerous tumors. However, most of the research on raspberries has involved experiments in test tubes. Consequently, researchers need to carry out studies involving people to judge the effectiveness of eating raspberries in preventing disease.

Beans are an excellent source of protein and dietary fiber. Some beans, such as pinto beans, are also high in antioxidants. Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation. Several studies link kaempferol to the suppression of specific cancers, including:.

Despite these promising studies, researchers do not know much about the antioxidant effect of kaempferol in humans. To date, they have primarily carried out studies in animals and test tubes. However, as beans have several potential health benefits, it is a good idea for people to include them as part of their regular diet.

Purple and red grape varieties contain vitamin C, selenium , and antioxidants. Two of the antioxidants that occur in grapes, namely anthocyanin and proanthocyanin, may help protect a person from heart disease or cancer.

However, there is a need for additional research to show the exact effects that eating grapes has on heart health and cancer risk. Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees.

Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet UV rays and other harmful light waves.

A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration. The authors also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources.

Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. Betalains may help prevent colon cancer and digestive issues.

Beets are also a source of dietary fiber, iron, folate , and potassium. These substances may help with suppressing inflammation. One review noted that betalains show promise for reducing free radicals and helping prevent cancer.

However, research has not yet determined the effectiveness of eating beets for these benefits. Kale is rich in vitamins A, C, and K, and it contains several antioxidants.

It is a popular health food and hardy winter vegetable, common in many northern regions. Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue.

Several orange vegetables contain vitamin A and other nutrients. These vegetables contain large amounts of phytochemicals that can help with heart disease and cancer prevention. Some examples of orange vegetables with high antioxidant levels include:. There is limited evidence to suggest how best to serve orange vegetables.

Often, people cook them, but a person can eat some varieties, such as carrots, raw as a snack or part of a salad. There are many common foods that people can eat to increase the number of antioxidants that they consume. The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.

However, researchers still need to understand the extent to which each of these foods helps people acquire higher levels of antioxidants.

They also need to determine how effective each is in disease prevention. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process. Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time.

She especially enjoys creating educational content about health, wellness, and nutrition. She has over 20 years of experience educating consumers, healthcare professionals, retailers and employees about nutrition, dietary supplements, and overall wellness.

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Home Health Articles 11 Foods High in Antioxidants and Their Benefits 11 Foods High in Antioxidants and Their Benefits Jul 12, Digestion , Heart Health Tips 8 MIN Quick Health Scoop Antioxidants are substances natural and man-made that can prevent, or slow, damage to cells caused by free radicals [1] There are antioxidant-rich foods including many fruits, beans, nuts, and vegetables such as artichokes, red cabbage, and dark leafy greens Some dietary supplements provide antioxidants in the form of vitamins A, C and E, carotenoids such as beta-carotene, lutein and zeaxanthin, as well as minerals like zinc, and nutrients like CoQ10 Why Do I Need Antioxidants?

Here are eleven foods you should consider adding to your diet to increase your antioxidant intake: The levels of antioxidants listed are based on the FRAP ferric reducing ability of plasma analysis, which measures the antioxidant content of foods in millimoles mmol per g 3.

Most berries are sources of antioxidants as they are packed with nutrients like Vitamin A and Vitamin C as well as polyphenols called anthocyanins—plant compounds flavonoids that give berries their color and act as antioxidants to neutralize free radicals in the body [4].

The average antioxidant level of berries is between 1. The most antioxidant-filled berries include raw strawberries, blueberries, blackberries, cranberries, and elderberries. When adding berries to your diet, aim for whole, raw berries versus jams and jellies, which tend to have added sugars.

Dark chocolate. Yes, dessert can count! If you eat dark chocolate, that is. Cocoa contains flavonoids, a class of antioxidants and type of phytonutrient. The higher the cocoa content, the more flavonoids.

Besides being an antioxidant food source, dark chocolate is more nutritious than milk chocolates that contain added sugars and milk-based ingredients and fat.

Dark leafy greens. Dark leafy vegetables think spinach and kale are sources of lutein and beta-carotene, two antioxidants, as well as sources of vitamin E, vitamin C and vitamin K. Curly kale bright green with curled leaves , is known for its antioxidant properties and has on average 2.

Goji berries. We separated Goji berries from berries because these fruits are usually eaten dried. The plants that grow Goji berries are found in Asia, and the dried berries are usually rehydrated in the form of herbal teas and soups. These berries provide antioxidants in the form of carotenoids like zeaxanthin and polysaccharides [5].

The antioxidant content of Goji berries can be as high as 4. Red cabbage. This vegetable is high in vitamins A, C, and K. The red cabbage variety is higher in anthocyanins than other varieties, which give the vegetable its color and provide antioxidant benefits to the body [6].

Cooked red cabbage has about 2. There are many types of beans: pinto beans, kidney beans, and black beans. Beans are more inexpensive than other foods on this list, they contain antioxidants in the form of flavonoids, and are also a source of dietary fiber and protein [7].

Beans, on average, have antioxidant levels up to 0.