Food Shopping and Storing Food Shopping & Storing The Best 14 Antioxidant-Rich Foods You Should Stock Up On What are antioxidants, exactly? Here's an antioxidant definition and the best antioxidant foods to add to your diet, according to experts. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines Updated on May 29, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Ever purchased a food or beverage labeled "antioxidant-rich" without really knowing what that term means? You're not alone. (Here's looking at you, $12 acaí bowl.) Antioxidants only became well-known (and highly sought-after) by the general population in the 1990s. This was when researchers started to understand that the early stages of artery-clogging atherosclerosis, cancer, vision loss, and a host of other chronic conditions were closely correlated with free radical damage and oxidative stress—aka the very things that antioxidants help to prevent. To help you better understand antioxidants (and how to get enough of them), we reached out to experts to round up some of the best antioxidant foods to add to your diet. Rachel Berman is a registered dietician and the general manager of Verywell. Leah Silberman is the registered dietitian here at wellhaus. What Are Antioxidants, Exactly? To understand antioxidants, it helps to know a bit about free radicals. "Free radicals are molecules that are broken down through normal metabolism and exposure to chemicals like tobacco or radiation," explains Rachel Berman, RD and general manager of Verywell. "They can do harm to your body—think causing inflammation and increasing your risk of disease." Antioxidants "Antioxidants are vitamins and other nutrients found in plant-based foods (like fruits, vegetables, legumes, and whole grains) that prevent or slow damage to cells in your body caused by these free radicals," explains Berman. — Antioxidants Keep in mind that antioxidants aren't substances themselves—rather, the term "antioxidant" refers to a chemical property exhibited by hundreds of different (and non-interchangeable) substances. Many of these we're highly familiar with, like vitamin C, vitamin E, selenium, and beta-carotene. Others are less familiar: polyphenols, flavonoids, lipoic acid, glutathione, and so on. Most antioxidants occur naturally; they exist in foods to inhibit oxidation and protect against toxins in the local environment. "It's important to consume a variety of foods for better health, but antioxidant-rich foods will help protect your cells against damage from free radicals and may help reduce your risk for cancer, heart disease, and other conditions," says Berman. So if you're looking to up your antioxidant intake, you're in good shape—and luckily, there are plenty of delicious ingredients options for you to choose from. Here are the top antioxidant-rich foods, according to registered dietitians. (FYI, none mention any pricey matcha-goji-turmeric-tonic wellness bowls). 14 Superfoods to Stock in Your Pantry—and Recipes You Need to Know Antioxidant Foods 01 of 14 Beans Beans are rich sources of antioxidants, too. Take, for example, kidney beans and red beans, which are smaller and have a higher concentration of antioxidants. "The antioxidant anthocyanin is present in the skin of kidney beans, giving it its red coloring," explains Berman. Anthocyanins have been shown to reduce the risk of diabetes, heart disease, and cancer. Many types of beans provide antioxidants. While black beans are high in anthocyanins, pinto beans contain polyphenols and soybeans contain isoflavones, which have antioxidant properties, as well. 02 of 14 Artichoke Hearts Place 2 trimmed artichokes in a deep microwave-safe baking dish with 1 tablespoon water. Cover and microwave on high (power level 10) until tender, 10 to 12 minutes. piranka/Getty Images Believe it or not, artichoke hearts are one of the most antioxidant-rich vegetables, full of polyphenols like chlorogenic acid (also found in coffee) which may help the body better metabolize glucose and blood lipids. 03 of 14 Berries "Strawberries and raspberries are all a good source of the antioxidant ellagic acid," Berman says. "Research shows ellagic acid can make cancer-causing molecules inactive and prevent tumors from growing."Berries—including blueberries and blackberries—also contain the antioxidants resveratrol and anthocyanin, both of which help prevent free radical damage to your cells. 04 of 14 Pecans Jennifer Causey Pecans are rich in the antioxidant vitamin E and have been shown to help lower levels of LDL (bad) cholesterol in the body, improving heart health. Pecans are also high in monounsaturated fat and contain a decent amount of fiber, making them one of the healthiest nuts you can eat. 05 of 14 Spices Dan Goldberg/Getty Images There are tons of antioxidant-rich spices, from oregano and cumin to sage and thyme. "Spices are incredible sources of antioxidants—not to mention they deliver incredible flavor," says Leah Silberman, RD. Silberman recommends topping air-popped popcorn with sea salt, rosemary, and thyme. "This snack is a great way to get both fiber and antioxidants in one bowl." Some easy-to-use spices include cinnamon, turmeric, and cloves. While cinnamon adds a delicious flavor, it also contains potent polyphenol antioxidants for an extra health boost. Meanwhile, turmeric—a bright yellow spice—contains curcumin, a compound that is very potent antioxidant and anti-inflammatory. Cloves also have super high levels of antioxidants. Cloves contain eugenol, which has strong antioxidant properties. 06 of 14 Seeds, Particularly Pumpkin Seeds and Chia Seeds John Lawton According to Silberman, pumpkin seeds are a great source of protein, fiber, and antioxidants like vitamin E and carotenoids. "I like taking individual pouches with me when I'm on-the-go for a nutrient-packed, filling snack." If you prefer to go the snack bar route, look for CORE Bars, which contain antioxidant-rich ingredients like chia seeds, cherries, and dark chocolate. 07 of 14 Apples Getty Images "Apples, particularly the skin, are great sources of phytochemicals, including quercetin that has been studied to reduce risk of inflammation in the body," explains Berman. For the ultimate antioxidant-rich snack, Silberman says to try sliced apples topped with peanut butter, chia seeds, and cinnamon. "All of these foods deliver a unique nutrient profile with antioxidants and combined make for a delicious, satisfying snack." 08 of 14 Grapes ArtCookStudio/Getty Images Grapes are high in antioxidants because they are packed with resveratrol and other polyphenols. However, different grape varieties have different levels of antioxidants due to their distinct phenolic compositions. Generally, darker-colored grapes (like black and red grapes) tend to have higher antioxidant activities compared to white grapes. 09 of 14 Spinach Istetiana/Getty Images Spinach is super healthy for you for a variety of reasons, including its antioxidant properties. The leafy green has hefty amounts of phenolic or flavonoid compounds, chlorophylls, ferulic acid and caffeic acid—especially in the summer months. It is also full of quercetin, patuletin, spinacetin, and jaceidin. In other words: It reduces inflammation, has anticancer properties, protects your brain, and more. 10 of 14 Bell Peppers Greg DuPree Bell peppers are also full of antioxidants. Red bell peppers, in particular, are rich in vitamin C and certain carotenoids. These function as antioxidants to promote better vision, overall eye health, and cardiovascular functioning. 11 of 14 Dark Chocolate Israel Sebastian/Getty Images That's right, even dark chocolate has antioxidant properties. However, it's important to note that not all chocolate is created equally. Most dark chocolate is rich in flavanols, which are linked to a lower risk of heart disease. However, milk chocolate has far fewer flavanols, and white chocolate doesn't contain any. 12 of 14 Lentils Victor Protasio Lentils are another great source of antioxidants—and you can make tons of meals with them, from red lentil soup to lentil curry. Adding lentils to your diet can help decrease your risk of degenerative diseases. That's thanks to the polyphenols and bioactive compounds in lentils that act as antioxidants. 13 of 14 Oats Greg DuPree Oats for breakfast are a great way to start the day because they're full of nutritional value. For one, they're high in avenanthramides, which act as antioxidants to reduce inflammation and relax the arteries. Oats are also full of Vitamin E, phytic acid, and phenolic compounds. Overall, oats can help improve heart health. 14 of 14 Carrots Caitlin Bensel Carrots aren't only known for their vitamin A content (which supports your vision and overall eye health); they're also full of antioxidants like carotenoids and polyphenols, as well as lycopene and lutein. The best thing about carrots is that they're a sweet vegetable, which means that you can make delicious and healthy desserts with them as a main ingredient (hello, carrot cake). 16 Superfoods You Can Keep in the Freezer—and How to Cook With Them Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Antioxidants." Harvard School of Public Health: The Nutrition Source. Barikmo, I. et al. 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