Best Antioxidant-Rich Foods
- Dietitian.Lauren Hmede
- Sep 12, 2019
- 3 min read
What Are Antioxidants?
Beyond vitamins, minerals, protein and fiber (and all the other micro- and macronutrients), foods contain many other compounds that are important for our health. According to the National Institutes of Health, antioxidants are defined as naturally occurring or man-made substances that might prevent or delay oxidative damage to a cell. This is a category, meaning there isn't just one kind of antioxidant.
Examples of types of antioxidants include flavonoids (like anthocyanin), carotenoids (like lycopene) and a lot of other compounds that are equally hard to pronounce and that may do the body good.
One way to measure total antioxidant content is with a test called the ferric reducing ability of plasma assay,FRAP for short. This method quantifies all of the types of antioxidants present in a food. The measurement, expressed in millimoles (mmol) per 100 grams, enables easy comparison of the antioxidant capacity of different foods.
Health Benefits of Antioxidants
First off, natural processes in the body are constantly creating unstable molecules called free radicals that can damage cells over time through a chemical reaction called oxidation. Additional sources of oxidative cell damage include environmental factors, such as air pollution, cigarette smoke and excessive sun exposure. Antioxidant substances can scavenge or mop up these free radicals. Oxidative stress, when there's not enough antioxidant activity in the body to counteract the free radicals, can cause damage to healthy cells and is implicated in diseases like cancer and cardiovascular disease.
Foods High in Antioxidants
Antioxidant values can vary depending on where foods are grown and how they're processed, but the numbers give a general way to compare foods, and some tend to rise to the top. We've put together a list of five foods that are particularly high in antioxidants. And some of them may surprise you.
Espresso
14 mmol per 100 g (3 shots)
Let's hear it for the coffee lovers! Three espresso shots in one sitting may be a bit much, but cholorogenic acid, a potent antioxidant polyphenol found in coffee beans, is being studied for its health benefits.
Nuts
Walnuts: 22 mmol per 100 g (1 cup, halved)
Pecans: 9 mmol per 100 g (1 cup, halved)
Again, 100 grams of any nut is definitely way more than a standard serving—it's about four servings. However, the science shows that regular consumption of nuts may be good for your heart and brain health, among other benefits. They also provide a yummy crunch to salad, baked goods and more.
Dark Chocolate
11 mmol per 100 g (about one king-size bar)
The dark chocolate analyzed for this database contained 70-99% cocoa. Many store-bought chocolates have a lower percentage of cocoa than this (even bars labeled as dark), so be sure to read labels if you want to indulge in an antioxidant-rich way.
Berries
Blueberries: 9.2 mmol per 100 g (2/3 cup)
Berries may be one of the most potent sources of antioxidants on the list. Some less-available berries, such as dried bilberries, had numbers as high as 50, but the highest value for a common berry was blueberries. The antioxidants in blueberries especially seem to promote healthy aging and may have anticancer properties. It is well worth your while to sprinkle some blueberries on your yogurt parfait or keep some around as a sweet after-dinner snack.
Spices:
Cinnamon: 115 mmol per 100 g (3/4 cup)
Allspice: 102 mmol per 100 g (3/4 cup)
Mint (dried): 72 mmol per 100 g (3/4 cup)
Cloves: 126 mmol per 100 g (3/4 cup)
Yes, 100 grams of any spice, which is around 3/4 cup, is an absurd amount for one sitting. However, these values show that using a variety of spices regularly can help boost your antioxidant intake. Using spices can also help you cut down on other less-nutritious flavor boosters, like salt or added sugar.
Conclusion:
There are a lot of foods that contain a variety of antioxidants. Some heavy hitters include fruits, vegetables and spices, but foods like coffee and chocolate show high levels as well! Enjoy a variety of food, with an emphasis on being plant-based, in appropriate servings, and the antioxidants will follow.
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