Top 20 Foods High in Antioxidants

Antioxidants in Food

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.

Top 20 Foods High in Antioxidants