The Top 12 Foods High in Antioxidants

Antioxidants are substances that prevent or delay cell damage caused by compounds called free radicals. These free radicals are highly reactive compounds that can damage cells and lead to the development of chronic diseases, such as cancer, diabetes, Alzheimer's disease, Parkinson's disease, and more.1 Antioxidants counter the damage caused by free radicals. Therefore, they protect your cells and help prevent disease.

To increase your overall antioxidant intake, eat a diet with a wide array of plants, including vegetables, fruits, nuts, fungi, whole grains, legumes, herbs, spices, even edible flowers.

Here are 12 of the top sources of antioxidants, how they benefit your health, and simple ways to add them to your diet.

What are free radicals?

In chemistry, a free radical is an atom, molecule, or ion that has at least one unpaired valence electron. Usually, these unpaired electrons make radicals highly chemically reactive, and can damage cells, causing illness and aging. Free radicals are produced when your body uses oxygen to generate energy.

Apples

Research shows that consuming apples and apple products helps protect against cancer, heart disease, asthma, and Alzheimer’s disease. Apples are also linked to improved outcomes related to diabetes, weight management, bone, lung, and gut health. This is likely due to apple's polyphenols, the antioxidant compounds apples contain. A 2022 research review concluded that when it comes to chronic diseases, an apple a day could indeed keep the doctor away.

Enjoy apples alone or paired with nuts, nut butter, or hummus. Add chopped apples to oatmeal or overnight oats, smoothies, garden salads, slaws, and stir fries. Apples can also be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples.

Avocado

In addition to good fats, avocados are rich in polyphenol antioxidants. A 2020 study looked at the effects of avocados on blood antioxidant levels and “bad” LDL cholesterol. In the study, 45 men and women aged 21–70 with obesity and high LDL cholesterol levels were randomly assigned to one of three diets for five weeks. The first was a low-fat diet with 24% of the total daily calories coming from fat. The other two were moderate in fat with 34% of calories from fat. One of the moderate fat diets included one avocado per day, and the other provided the same amount of fat without avocado.

Only the avocado diet increased blood antioxidant levels and reduced LDL. Researchers concluded that the positive outcomes were due to bioactive compounds found in avocados beyond their fats, including antioxidants.

In addition to antioxidants, one avocado provides 9.25 grams of fiber, 33% of the daily value (DV), and 690 milligrams of potassium, 15% of the DV.6 Potassium is a key mineral and electrolyte that supports nerve function, muscle contraction, and blood pressure regulation.

Whip avocado into smoothies or enjoy it on toast, salads, sandwiches, soups, or chili. You can also use avocado as a mayo alternative, as a creamy salad dressing base, a butter substitute in baking, or in desserts like chocolate avocado pudding or dairy-free ice cream.   

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Berries

Berries are antioxidant powerhouses. They contain several types of antioxidants associated with protecting against heart disease, cancer, Alzheimer’s disease, and other disorders. Studies show that berries like strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation, brain function, and mental health.8 Anti-inflammatory antioxidants found in berries may also offer pain relieving effects in people with arthritis.

Berries are also good sources of vitamin C and are among the lowest calorie fruits. One cup of frozen mixed berries provides 63 milligrams of vitamin C (70% of the DV) and just 63 calories.

Nibble on fresh or frozen berries alone or add them to sweet and savory dishes. Blend berries into smoothies, add them to oatmeal, nut butter toast, and pancakes. Add berries to garden salads, cooked veggies like Brussels sprouts, grilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.   

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Cocoa

Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa polyphenols enhance the growth of good gut bacteria, such as Lactobacillus and Bifidobacterium, reduce the number of pathogenic ones, such as Clostridium perfringens, and enhance the body’s immune response.

Cocoa antioxidants also impact brain health. A 2020 research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory.

A quarter cup of serving of cocoa powder also provides 108 milligrams of magnesium (25% of the DV), a mineral needed for over 300 biochemical reactions in the body, including nerve, muscle, immune, and heart function.

Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.  

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Cruciferous Vegetables

Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kale, and Brussels sprouts, are rich in antioxidants, including various carotenoids (beta-carotene, lutein, and zeaxanthin), flavonoids, anthocyanins, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth.

Another type of antioxidants in cruciferous vegetables called glucosinolates have also been shown to fight cancer and may have beneficial effects on neurological and psychiatric conditions, such as depression, schizophrenia, autism, Alzheimer’s disease, and multiple sclerosis.

Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2.37 grams of fiber (8% of the DV), 81.2 milligrams of vitamin C (90% of the DV), along with small amounts of iron, calcium, potassium, and zinc.

Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews. 

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Green Tea

Catechins, the main antioxidants in green tea, are known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. They’ve also been shown to have anti-viral, anti-bacterial, anti-aging, and blood pressure-lowering effects.

A 2022 research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health.19

Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. However, the amounts vary depending on where the tea was grown.

In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces. 

Mushrooms

Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. They’re considered one of the top anti-inflammatory foods.

Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just 18.5 calories.

Mushrooms are also the only non-animal source of naturally occurring vitamin D, particularly when exposed to ultraviolet (UV) light. Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes.

Blend mushrooms into smoothies or add them to tofu, chickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more. Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding.    

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Nuts

All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.

A 2019 research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer. Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals.

Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw. You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat. 

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Olive Oil

Extra virgin olive oil (EVOO) is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.

Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. Metabolic syndrome means having three or more of the following conditions: a large waistline, high blood pressure, high blood sugar, high triglycerides, or low “good” HDL cholesterol.

The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.

EVOO can be used in a variety of ways. Research shows that to preserve its polyphenol content, it’s best to use EVOO for no-heat or low-heat cooking (120 degrees Fahrenheit or less). Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad.

Potatoes

Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E. These antioxidants are tied to benefits like reduced risk of cancer, diabetes, depression, heart disease, age-related vision loss, obesity, Alzheimer’s, Parkinson’s, and more.

One large baked potato also provides six grams of fiber (21% of the DV) and 1,560 milligrams of potassium (33% of the DV).

Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs. 

Pulses

Pulses, which include beans, lentils, peas, and chickpeas, are high in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals.

One cup of cooked lentils provides 18 grams of protein, 15 grams of fiber (53% of the DV), 6.59 milligrams of iron (36% of the DV), 2.52 milligrams of zinc (22% of the DV), 71.3 milligrams of magnesium (17% of the DV), and 731 milligrams of potassium (15% of the DV).

Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack. You can also add beans or lentils to soups, salads, tacos, veggie chili, or even desserts like black bean brownies, chickpea “cookie dough,” or baked goods made with pulse flours.    

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Tomatoes

Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.

Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response.

One cup of tomato sauce also provides 728 milligrams of potassium (15% of the DV) and 17.2 milligrams of vitamin C (19% of the DV).

Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or omelet at breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish. 

 

Best and Worst Foods for Bloating

 Best and Worst Foods for Bloating

Keep your digestive system humming along by avoiding foods that cause bloat and eating foods that can help.

If you've ever felt like your abdomen is tight and full, you've probably been bloated. Bloating is common, and several factors contribute to bloating, such as constipation, swallowing air, overeating, and weight gain.

Additionally, some conditions can further aggravate your digestive system and cause bloating like:

• Gastroesophageal reflux disease (GERD)
• Irritable bowel syndrome (IBS)
• Celiac disease
• Small bowel bacterial overgrowth
• Ovarian cancer
• Gluten or lactose intolerance

Certain foods can also cause bloating. If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. Here are some of the best and worst foods for bloating.

Worst Foods for Bloating

Here's what you need to know about the foods that may be causing or worsening your bloating.

Cruciferous Vegetables

Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose, a sugar that produces gas and makes you bloat. However, eating them more often may help in the long run.

"Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," said Cynthia Sass, RD, Health contributing nutrition editor. So you can keep eating green vegetables.

To help digestion, you can try steaming the vegetables: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI [gastrointestinal] tract," explained Sass.

It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

Legumes

Beans—along with lentils, soybeans, and peas—are known as gas-causing foods. Although they contain more than enough protein, they also contain sugars and fibers your body can't absorb. This leads to gas and bloating.

Combine legumes with easily digestible whole grains, like rice or quinoa, and drink plenty of water. Your body will eventually get used to fiber-rich foods, which may reduce your symptoms.

"If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," noted Sass.

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Dairy

You may be lactose intolerant if you feel gassy after a few slices of cheese or a bowl of cereal with milk. People who are lactose intolerant lack the necessary enzymes to break down lactose (the sugar found in dairy products). When that occurs, it can cause gas to form in the gastrointestinal (GI) tract, which may trigger bloating.

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. You can also try lactase tablets like Lactaid, which help people digest foods that contain lactose.

FODMAP Foods

Some foods pack a lot of carbohydrates, which can contribute to excess gas that causes your stomach to feel tight. That's because your body cannot digest some of the carbohydrates found in those foods.

Those carbohydrate foods are known as FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAP foods have carbohydrates that your small intestine cannot entirely absorb. There, the undigested carbohydrates accumulate, pulling in excess gas and liquid—the culprits of bloating.

Here are some examples of high-FODMAP foods:

• Fruit such as apricots, cherries, and peaches
• Watermelon
• Artichokes
• Beets
• Onions
• Peas

Apples

High in fiber, apples contain fructose and sorbitol—sugars found in fruits that many people can't tolerate, Sass said, which can lead to gas and the inevitable puffy feeling.

However, apples are a great snack, so don't give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," explained Sass.

Salty Foods

Eating high-sodium foods can trigger water retention, which can balloon you up. Avoiding sodium isn't as simple as not using the saltshaker. About 90% of Americans consume more sodium than is recommended. The recommended sodium amount is:

• 2,300 milligrams per day for most adults
• 1,500 milligrams per day for adults aged 50 years or older and adults with diabetes and high blood pressure

Sodium sneaks into most processed and packaged foods, including soups, bread, and other surprisingly salty fast foods. That makes it difficult to avoid.

Check the nutrition labels for the level of sodium. When you end up eating a lot of salty food, you can drink a lot of water to help flush out the salt.

Foods That Contain Gluten

Some people who have celiac disease experience an autoimmune response (when the body's immune system accidentally attacks itself) after eating gluten—a protein found in wheat, barley, and rye. Other people may have a non-celiac gluten sensitivity, meaning they are sensitive to gluten but don't have celiac disease.

People with celiac disease and people with gluten sensitivity can both experience digestive issues, including bloating.

Onions and Garlic

Onions and garlic are packed with soluble fibers called fructans. The body is not incredibly good at digesting foods containing fructans, which may lead to several digestive issues.

Some people have a fructan intolerance. Like non-celiac gluten intolerance, when fructans ferment in the bowels, they attract water into the colon, which causes bloating and gas.

Watermelon

Some fruits often cause bloating because of their high fructose contents. Fructose is a naturally occurring sugar that your body does not easily digest, sometimes causing excess gas. Watermelon is high in fructose—containing about 10 grams in just one slice.

Some people may also have conditions like hereditary fructose intolerance or fructose malabsorption. Both of these conditions can cause bloating after ingesting fructose. Foods that have high fructose contents also further aggravate symptoms of IBS.

Instead, try fruits that have low fructose content:

• One avocado has 0.1 grams of fructose
• One orange has about three grams of fructose
• One cup of blackberries contains about four grams of fructose

Best Foods for Bloating

Try low-FODMAP foods that may help alleviate bloating. Here are some foods that are best for bloating.

Cucumber

People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, according to Sass.

"Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," added Sass. So slice it up, eat it as is, or swap sugary drinks with a glass of cucumber water.

Asparagus

Asparagus is an anti-bloating superfood—one half cup contains about 63 grams of water which can hydrate you, help you to urinate, and flush all that excess water to relieve any discomfort and bloat.

It also contains prebiotics, which helps support the growth of "good" bacteria. This helps maintain a healthy balance in your digestive system to prevent or reduce gas.

Rice

Limiting starchy vegetables—like potatoes and corn—is key to eating healthily and reducing bloating. The only starch that does not cause gas is rice.

If you want to add starch to your diet, choose rice over corn or potatoes to avoid feeling gassy and bloating.

Bananas

One medium-sized banana contains 9% of the recommended daily amount of potassium. Foods rich in potassium prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Here are some other potassium-rich foods:

• Raisins
• Dried apricots
• Potatoes
• Spinach
• Oranges
• Lentils

Bananas also have some fiber, which can relieve or prevent constipation. "Bloating can also be caused by constipation," noted Sass. "If you're not able to eliminate waste in the GI tract, you become 'backed up,' so to speak, which can lead to a bloated look."

Papaya

Papain (the enzyme in papaya) helps break down proteins in your GI system, which makes digestion easier.

Sass explained that tropical fruit also has anti-inflammatory properties and fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie.

Pineapple

Also, tropical fruits, like pineapple, are mostly water, which combats bloating by keeping your body hydrated.

Bromelain, an enzyme found in pineapples, promotes digestive health by helping break down proteins. According to research, bromelain is one of the most effective enzymes for breaking down collagen.

Yogurt With Probiotics

Probiotics, which are good bacteria in your gut, help regulate digestion and champion the overall health of your digestive tract. You can take probiotic supplements, but you may as well get a breakfast out of it.

So, eat your bloat away with yogurt that has active cultures. If you want to add some sweetness, use a little honey, jam, or granola.

Fennel Seeds

Fennel does wonders for your digestive tract—especially since you can benefit from multiple parts of the vegetable. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, according to Sass. You can also chew on the seeds directly or sip a fennel tea at the end of a meal.

Ginger

Ginger contains the digestive enzyme zingibain, which helps your digestive system break down protein. The compound potentially helps food digest more efficiently, reducing bloat, gas, or constipation.

If you already feel bloated, you probably don't want to eat—so instead, sip homemade ginger tea: Steep a few slices of sliced ginger in a mug of hot water for five to 10 minutes.

Peppermint and Chamomile Teas

If you feel puffy after dinner, sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat.

Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

Cinnamon

Cinnamon is a spice that packs a lot of antioxidants that may help get rid of excess gas. According to research, people have traditionally used cinnamon for thousands of years to treat digestive issues like bloating.

A Quick Review

There are many causes of bloating, but sometimes, it may just be the food you eat. If you're experiencing bloating, take a look at your diet. You may want to swap out foods like apples, dairy products, or cruciferous vegetables with foods like bananas, carrots, and yogurt.

If switching up your diet doesn't do the trick, contact a healthcare provider to determine the cause of your bloating.