18 Healthy Foods High in Antioxidants
At Daily Dose, we’re all about making it easier for you to live well, and knowing which foods pack the most antioxidant punch is a game changer.
Read on to get the scoop on 18 antioxidant-rich foods you’ll want on your plate — and maybe even in your next Dose.
What Are Antioxidants?
Antioxidants are natural compounds found in certain foods that help your body handle stress from things like free radicals. Free radicals are unstable molecules that can build up in your body over time, causing oxidative stress (think of it like wear and tear on your cells).
Free radicals aren’t entirely bad — they’re actually a normal byproduct of processes like energy production and even exercise. The problem happens when free radicals outnumber the antioxidants in your system. Antioxidants neutralize free radicals by giving them what they need to stabilize, effectively stopping oxidative stress in its tracks.
Your body already has a built-in system for handling free radicals, but giving it a boost with antioxidant-rich foods can make a big difference in supporting your body’s natural defenses.
18 Healthy Foods High in Antioxidants
Now that you’ve got the 411 on what antioxidants are and how they work, let’s talk about where to find them.
While plenty of foods are packed with these nutrient-rich goodies, we’ve narrowed it down to 18 standout options you'll want to invite to your mealtime.
1. Blueberries
Blueberries are the poster child for antioxidant-rich foods, and for good reason. Packed with anthocyanins, the compounds that give them their vibrant color, these berries help support your body’s fight against free radicals.
They’re also a great source of vitamin C and other phytochemicals known for their potential health benefits. Snack on them solo, toss them in a smoothie, or sprinkle them over your morning oats.
2. Dark Chocolate
Chocolate lovers, rejoice! Dark chocolate (the higher the cacao content, the better) is loaded with polyphenols and flavonoids, two types of antioxidants that have been linked to heart health and other potential benefits. Just a square or two can go a long way.
3. Turmeric
Turmeric has been celebrated for centuries for its antioxidant properties. Its active compound, curcumin, is a powerhouse that supports your body’s natural filtering process and helps manage oxidative stress.
That’s why you’ll find turmeric in our Dose for Your Liver, designed to promote optimal liver function with clinically-backed ingredients.
4. Raspberries
Raspberries are like nature’s candy — but with a serious antioxidant kick. Packed with vitamin C, anthocyanins, and ellagic acid, they help your body tackle free radicals like a pro.
Whether you’re tossing them into a protein shake, sprinkling them on oatmeal, or enjoying them straight from the carton, these little berries are an easy win for your wellness routine.
5. Beets
Beets may not always get the props they deserve, but they’re a superstar in the antioxidant world. Packed with betalains, they help support your body’s natural filtration processes and add a splash of color to your meals.
Roast them, juice them, or shred them raw into a salad — beets are versatile and undeniably good for you.
6. Green Tea
Green tea is like your wellness cheat code. Loaded with EGCG (a standout among antioxidants), it’s great for tackling oxidative stress and supporting your body’s day-to-day functions. It’s no wonder green tea is a key player in our Dose for Soreness, helping your muscles recover while you stay focused on what matters most.
7. Blackberries
Blackberries are like the underrated gem of the berry world. They’re bursting with antioxidants like anthocyanins and vitamin C, making them a sweet way to give your body a little extra love.
Eat them as-is, blend them into a smoothie, or pile them on pancakes for a weekend treat. And yes, frozen ones count too — so stock up for whenever the craving hits.
8. Pecans
Remember those polyphenols we mentioned with dark chocolate? They’re not just a chocolate thing — pecans have them too! These crunchy nuts are loaded with antioxidants and healthy fats, making them a satisfying snack that does more than just curb hunger.
Toss them into a salad for some texture, or enjoy them as a standalone snack when you need a quick pick-me-up.
9. Cranberries
Cranberries are tart little treasures that pack a serious antioxidant punch. Loaded with vitamin C and other free-radical fighters, they’re a perfect option for adding some variety to your snacks or meals.
Fresh cranberries are great if you’re up for their bold flavor, and dried ones are a convenient grab-and-go option (just check for added sugars). Think of them as your no-fuss companion for a quick boost of goodness.
10. Tomatoes
Tomatoes are a great option when it comes to heart-friendly antioxidants. Packed with lycopene, they help support blood vessel health and keep your heart in check. That’s why we made them a star ingredient in our Dose for Cholesterol, designed to maintain healthy cholesterol levels and protect your blood vessels from free radicals.
Not to mention tomatoes are as versatile as they are tasty — throw them into pasta, layer them on a sandwich, or snack on them fresh. With these juice morsels, you can't go wrong.
11. Sweet Potatoes
Sweet potatoes are a win in every department. They're full of beta-carotene, which your body turns into vitamin A — great for skin, eyes, and everything in between. Mash them, bake them, or toss them in a salad.
12. Spinach
Spinach is one of those veggies you can sneak into almost anything — and it's so worth it. With lutein and zeaxanthin, it's a top contender for keeping oxidative stress at bay, plus it's packed with other antioxidants that support eye health. Add it to your scrambled eggs or mix it into your favorite pasta dish.
13. Ginger
Ginger is like that secret weapon you didn’t know you needed. It’s loaded with antioxidants that support digestion and help maintain balance in the body. You’ll find it in our Dose for Your Liver because it’s amazing at promoting a healthy, functioning liver.
14. Walnuts
Walnuts might just be one of the most underrated plant foods when it comes to antioxidant activity. They’re a good source of polyphenols, which as touched on previously, help combat oxidative stress and support overall human health.
Walnuts also contain selenium, a trace mineral that plays a role in maintaining immune function. Snack on a handful or crush them into a pesto for a nutty, nutrient-packed twist.
15. Artichokes
Artichokes don’t get nearly enough credit. These spiky little gems are loaded with antioxidants like quercetin and rutin, which help your body with its natural filtering process. Plus, they’re packed with fiber, which can keep your digestion running smoothly.
Whether you’re steaming them for a simple side, roasting the hearts, or blending them into a dip, they’re a great addition to any meal lineup.
16. Citrus Fruits
Citrus fruits are the antioxidant all-stars of versatility. Lemons, for example, are a go-to for supporting immunity, which is why they’re a key player in our Dose for Immunity — keeping you ready to take on the day.
Oranges, on the other hand, are loaded with bioflavonoids that promote healthy blood circulation and support skin cell functions. That’s why we use them in our Dose for Your Skin, helping you glow from the inside out.
17. Legumes
When it comes to high-antioxidant foods, legumes like lentils, chickpeas, and black beans deserve a standing ovation. These plant-based wonders are packed with compounds that help combat oxidative stress and keep your body’s natural defenses in check.
Simmer lentils into a comforting stew, crisp up some chickpeas for a crunchy snack, or mash black beans into the perfect taco filling.
18. Leafy Greens
Kale, Swiss chard, and collard greens are all packed with carotenoids, those antioxidants that help support everything from eye health to your body’s natural defenses.
They’re also good sources of vitamins and minerals that keep your wellness game strong. Sauté them with garlic, mix them into soups, or pile them onto your favorite dishes — leafy greens are an easy (and tasty) way to work some serious antioxidant activity into your day.
What Foods Should You Skip When Looking for Antioxidants?
After diving into all those antioxidant-rich foods, you might be wondering: are there foods that fall short in the antioxidant department? The answer is yes — and while they can still have a place in your diet, it’s worth knowing which ones don’t pack the same nutritional punch.
Let’s break it down:
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Refined Grains: White bread, pasta, and other refined grains have been stripped of their nutrient-rich outer layers, leaving them with minimal antioxidants compared to whole grains.
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Sugary Snacks and Desserts: Candy, pastries, and other sweet treats may taste great but offer little in the way of antioxidants. They’re usually high in sugar, which can contribute to oxidative stress when consumed excessively.
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Processed Meats: Items like hot dogs, bacon, and deli meats are often loaded with preservatives but lack the plant-based compounds that make other foods antioxidant stars.
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Fried Foods: French fries, fried chicken, and other deep-fried options are often cooked in oils that can break down at high heat, leading to the formation of free radicals rather than their neutralization.
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Sodas and Sugary Drinks: These drinks are high in sugar and calories but completely void of antioxidants. They’re best swapped for water, green tea, or even fresh juices.
At the end of the day, it’s not about cutting these foods out entirely (because balance is everything). Instead, focus on limiting their intake and prioritizing those antioxidant-packed options to keep your meals as nutrient-dense as possible. It’s all about making informed choices while still enjoying the foods you love.
The Bottom Line
From juicy tomatoes to hearty legumes and leafy greens, these nutrient-dense options are simple, delicious ways to give your body what it needs to thrive.
At Daily Dose, we know that balance isn’t achieved overnight — it’s something you work toward every day. That’s why our wellness shots are designed to bring the best of nature to your routine. Whether it’s supporting your immune health, skin health, or liver function, we’re here to help you on your journey to better health, one Dose at a time.
Sources:
Antioxidants and Cancer Prevention | NCI
Plant Polyphenols and Their Potential Benefits on Cardiovascular Health | PMC
Epigallocatechin Gallate - an overview | ScienceDirect Topics