Top Antioxidant-Rich Foods and How to Add Them to Your Diet

What are Antioxidants?

Antioxidants play a big role in protecting the body from free radicals and unstable molecules that can affect the ability of cells to function normally. Free radicals can cause significant damage, especially at higher-than-normal levels. Free radical damage tends to increase as we age, which is one reason antioxidant-rich foods are often recommended to support healthy aging.

Antioxidant-rich foods support gut health by reducing oxidative stress and inflammation in the gut lining, which helps maintain a healthy microbiome. Many antioxidant-rich foods are also high in fiber, which helps feed beneficial gut bacteria and supports healthy blood sugar balance and metabolic health. That is why fruits, veggies, and antioxidant-rich foods are so important to add to your diet.

Foods Rich in Antioxidants

Some of the best sources of antioxidants are fruits and vegetables, and these 4 foods are top picks for getting the antioxidants your body needs to stay healthy.

Try: Fill a small container with grapes and pop it in the freezer. When grapes freeze, they turn into bite-sized ice pops. Before you freeze them, try dipping them in yogurt and a tasty topping for an extra flavor boost. 

Nuts

Specifically: Walnuts, almonds, and pecans.

Why? Walnuts contain the most antioxidants out of all nuts and are also packed with a lot of omega-3 fatty acids. Almonds contain the most vitamin E, a super-powerful type of antioxidant. Pecans also rank high in antioxidants and have even been shown to lower LDL cholesterol.

Try: This recipe is easy to make and offers a triple threat of flavor – salty, sweet, and a little spicy. Toast almonds and other nuts in the oven and use them in a variety of different ways.

Dark Green Veggies for Antioxidants

Specifically: Kale, broccoli, and spinach.

Why? Greens of the darker variety are rich in nutrients and strong antioxidants such as kaempferol, lutein, and quercetin. They’re also packed with vitamins C, E, and A, calcium, magnesium, and potassium.

Try: Make a hearty tossed salad with kale and spinach. Enjoy broccoli raw and try dipping it in one of these tasty dips.

Orange vegetables

Specifically: Sweet potatoes, carrots, butternut squash, and acorn squash.

Why? Sweet potatoes contain more vitamins C and B6, potassium, and fiber than white potatoes, and are packed with calcium and vitamin A. Carrots are also full of vitamin A, while butternut and acorn squash are high in vitamins A and C.

Try: Check out these 25 sweet potato recipes. Try this butternut squash recipe that contains pecans for an extra antioxidant boost. Acorn squash is super tasty when baked with a little brown sugar and butter. Here’s how to make it.

For more nutrient-dense foods that support healthy aging, read our Superfoods article.

If you want to improve your gut health and overall health, check out our Gut and Glow Program, or start building a stronger foundation with the Healthy Habits Challenge.