25 Foods High in Antioxidants
by Futurescopes Research Team
There is much talk going on about antioxidants and how important they are for health, but not everybody talks about antioxidant contents in foods. Not everyone knows what foods are higher in antioxidants. Some would throw out data about them and point out a few beverages and foods with high antioxidant content. There is no current antioxidant daily intake because there are many vitamins and foods that contain different types. But if we reach the recommended intake of Vitamins and Minerals we would likely get enough antioxidants in our system. But, which ones are the proven best sources?
Beverages high in antioxidants:
- Coffee
Coffee is probably the best source of antioxidant, with higher contents when compared to other drinks. They have polyphenols,hydrocinnamic acid, and many other antioxidant substances. A recent study shows that coffee has around 2.5 mmol/100 g and some types of espresso may have up to 14.2 mmol/100 g.
- Red wine
The antioxidants in red wine might be the reason why it prevents coronary artery disease. They are mainly flavonoids and resveratrol, and according to studies, it has around 2.5 mmol/100 g antioxidant content.
- Pomegranate juice
Pomegranates are called a superfood, with a vast number of vitamins with antioxidant properties, such as vitamin C and E. They have around 2.1 mmol/100 g antioxidants, depending on the size and concentration of the juice.
- Green tea and Black tea
Tea leaves are an excellent source of antioxidants, which is something many advertisements have made clear throughout the years.However, unprocessed tea leaves are to be chosen if you are after the full package. Green tea has a bit more antioxidants than black tea, around 1.5 mmol/100 g against 1.0 mmol/100 g.
Nuts and seeds high in antioxidants:
- Walnuts
They provide some phytonutrients that are not found in any other commonly eaten food, such as the quinonejuglone, and other rare antioxidants with anti-inflammatory properties, like flavonolmorin. Their antioxidant content rises to 21 mmol/100 g, making it one of the richest antioxidant foods.
- Pecans
These small power plants are high in EGCG, the same antioxidant from green tea. They also have gamma-tocopherols, from the vitamin E group. Raw pecans contain 8.5 mmol/100 g, and if you prefer it roasted, keep in mind the antioxidant content will decrease to 2.0 mmol/100 g.
- Sunflower seeds
They are packed with vitamin E, one of the most prominent antioxidants. By eating sunflower seeds, we can reduce the risk of heart attack and atherosclerosis. They have 6.4 mmol/100 g antioxidant content.
Grains high in antioxidants:
- Buckwheat
Buckwheat is full of flavonoids, particularly rutin, and they protect our tissues along with vitamin C and E. When consumed as wholemeal flour, buckwheat has 2.0 mmol/100 g antioxidant content, but as white flour, the content reduces to 1.4 mmol/100 g.
- Millet
Millet is an excellent source of antioxidants and also magnesium, which makes it an ally to counter asthma, migraine, diabetes, and heart disease. It contains around 1.3 mmol/100 g of antioxidants.
Berries, fruits, and vegetable high in antioxidants:
- Amla (Indian gooseberry)
The most popular benefit of this exceptional fruit is its antioxidant content. Indian gooseberries have phenols, flavonoids, thannins, and vitamin C. They can provide up to 261.5 mmol/100 g of antioxidants, according to studies.
- Bilberries
They are cousins of the blueberries with high levels of antioxidants and many different nutrients. Since it has antioxidants and anti-inflammatories, it can relief inflamed gums and sore throats. They have 48.3 mmol/100 g of antioxidants according to studies.
- Wild Blueberries
Wild blueberries contain anthocyanin, which is a potent flavonoid with antioxidant properties. It is responsible for the color, and many of the health attributes found in blueberries. If you consume it as blueberry jam, you will get 3.5 mmol/100 g of antioxidants.
- Plums and Prunes
Coming in a variety of colors, plums and prunes have a juicy sweet taste. They are both highly nutritious, containing unique phytonutrients called chlorogenic and neochlorogenic acid. Plums have around 3.2 mmol/100 g of antioxidants, and prunes are close to 2.4 mmol/100 g.
- Red and green chili
The reason why red and green chillis are so spicy is a substance called capsaicin, an antibacterial and analgesic agent that also has antidiabetic and anticancer properties. These tiny little friends can supply us with vitamin A, C, and E in vast quantities, giving us a high supply of antioxidants. According to studies, they can provide up to 2.4 mmol/100 g of antioxidants.
- Strawberries
The red color in strawberries is given by a substance called anthocyanin, an excellent antioxidant for your heart and to lower your levels of cholesterol.Strawberries provide 2.1 mmol/100 g of antioxidant content.
- Apricots
The phytochemicals in apricots are beta-carotene, catechins, chlorogenic acid, and compounds like terpenes and organic acids that make up the taste and aroma. They can provide us with 3.1 mmol/100 g of antioxidants.
Spices and Herbs high in antioxidants:
- Cloves
They are a greatspice for your foods, and provide one of the most significant values in antioxidants. They can be incorporated into many types of dishes and slows down the decomposition of foods. Cloves have an impressive 277.3 mmol/100 g of antioxidants.
- Mint Leaves
Providing your foods and your breath with a fresh scent, mint leaves are also full of healthy antioxidant substances. Either chewing them or adding them to your meals, mint leaves will provide around 116.4 mmol/100 g of content in antioxidants.
- Allspice
This spice has a combination of scents, including ginger, cinnamon, cloves, and nutmeg. It relieves digestive problems, improves circulation, and provides up to 100.4 mmol/100 g of antioxidants.
- Cinnamon
A delicious spice with many scientifically proven benefits. It’s cheap, easy to find and buy, and its loaded with polyphenols and other antioxidants. Studies show that ground cinnamon has 77 mmol/100 g of antioxidants, and cinnamon sticks have 26.5 mmol/100 g.
- Oregano
Research has shown that oregano has antibacterial and antioxidant properties, including numerous phytonutrients such as thymol and rosmarinic acid, known to prevent oxygen-based damage to our body cells and DNA. It provides 63.2 mmol/100 g of antioxidant content.
- Thyme
Great to relieve gastrointestinal problems, respiratory diseases, and to release toxins, thyme also contains bioflavonoids like thymol. The properties of thyme make it one of the top antioxidant foods, providing up to 56.3 mmol/100 g of antioxidants.
- Rosemary
This is one of the top antioxidant foods and spices, and rosemary essential oils are produced, with antioxidant properties and many other health benefits. Ground rosemary has around 44.8 mmol/100 g of antioxidants.
- Saffron
An outstanding spice with great flavor and aroma, and packed with vitamins, nutrients, and antioxidants. It contains crocetin, both an antioxidant and anti-inflammatory substance. Studies show ground saffron contains around 44.5 mmol/100 g of antioxidants.
- Sage
It’s a member of the mint family, and has many antioxidants as well. Sage contains volatile oils, phenolic acids, and antioxidant enzymes such as the superoxide dismutase. Ground sage provides up to 44.3 mmol/100 g of antioxidants.
References:
- Carocho, M., & Ferreira, I. C. (2013). A review on antioxidants, prooxidants and related controversy: natural and synthetic compounds, screening and analysis methodologies and future perspectives. Food and Chemical Toxicology, 51, 15-25.
- Pisoschi, A. M., & Pop, A. (2015). The role of antioxidants in the chemistry of oxidative stress: A review. European journal of medicinal chemistry, 97, 55-74.
- All values were taken from: Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., ... &Barikmo, I. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal, 9(1), 3.
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