Top 30 Antioxidant Foods for Glowing Skin & Cell Health
Picture this: millions of tiny grenades constantly going off inside your body. Sounds scary, right? Well, that's what free radicals are like. These unstable molecules are a natural byproduct of oxygen use, but too many can wreak havoc, damaging cells and contributing to chronic diseases.
Here's where antioxidants come in – your body's superhero squad. These powerful nutrients act like shields, neutralizing free radicals and preventing them from causing harm. Studies suggest a diet rich in antioxidants may reduce the risk of heart disease (responsible for 1 in 4 deaths globally) and certain cancers, where free radical damage is implicated.
But your body can't always produce enough antioxidants on its own. That's where food comes in! By incorporating a variety of antioxidant-rich fruits, vegetables, and whole grains into your diet, you can empower your body to fight back and promote overall health. Ready to stock your arsenal? Let's explore the top 30 antioxidant powerhouses you need to know.
Spices and herbs (ground, dried)
- Green mint – 142.6 mmol antioxidants per 3.5 ounces serving
- Cinnamon – 139.9 mmol antioxidants per 3.5 ounces serving
- Cloves – 125.6 mmol antioxidants per 3.5 ounces serving
- Allspice – 101.5 mmol antioxidants per 3.5 ounces serving
- Oregano – 72.8 mmol antioxidants per 3.5 ounces serving
- Basil – 28.1 mmol antioxidants per 3.5 ounces serving
Fruits
- Plums – 3.2 mmol antioxidants per 3.5 ounces serving
- Pomegranate – 9 mmol antioxidants per 3.5 ounces serving
- Dried fruits have higher antioxidant levels than fresh fruits, but they are also higher in calories
Berries
- Blackberries contain the most antioxidants of all berries
- Blueberries - 9.2 mmol antioxidants per 3.5 ounces serving
- Goji berries – 4.3 mmol antioxidants per 3.5 ounces serving
- Raspberries – 4 mmol antioxidants per 3.5 ounces serving
- Strawberries – 2.1 mmol antioxidants per 3.5 ounces serving
- Cranberries – 3.3 mmol antioxidants per 3.5 ounces serving
Vegetables
- Artichoke – 4.7 mmol antioxidants per 3.5 ounces serving
- Kale – 2.7 mmol antioxidants per 3.5 ounces serving
- Cauliflower – 3.5 mmol antioxidants per 3.5 ounces serving
- Red cabbage – 2.2 mmol antioxidants per 3.5 ounces serving
- Orange bell pepper – 1.9 mmol antioxidants per 3.5 ounces serving
- Beets – 1.7 mmol antioxidants per 3.5 ounces serving
- Sundries tomatoes – 1.3 mmol antioxidants per 3.5 ounces serving
Nuts and seeds
- Walnuts – 21.9 mmol of antioxidants per 3.5 ounces serving
- Pecans – 8.5 mmol of antioxidants per 3.5 ounces serving
- Pistachios – 4.9 mmol antioxidants per 3.5 ounces serving
- Chestnuts – 4.7 mmol of antioxidants per 3.5 ounces serving
- Nuts and seeds are also high in calories, so moderate your portions
- Sesame seeds – 1.2 mmol antioxidants per 3.5 ounces serving
- Flaxseed, ground – 1.1 mmol antioxidants per 3.5 ounces serving
Beans
- 2.2 mmol antioxidants per 3.5 ounces serving
Chocolate
- Choose dark chocolate, which has up to 15 mmol of antioxidants per 3.5 ounces serving
Coffee - 2.5 mmol antioxidants per 3.5 ounces serving
- Has more antioxidants than green tea which has 1.5 mmol antioxidants per 3.5 ounces serving
So there you have it – the top 30 antioxidant powerhouses to add to your plate. Remember, variety is key. By incorporating a rainbow of fruits and vegetables, nuts, seeds, and whole grains, you'll be supplying your body with a diverse range of antioxidants to combat free radicals and promote optimal health.
Think of it as an investment in your future. Antioxidants may not be a magic bullet, but the science is clear – they play a vital role in protecting your cells and potentially reducing your risk of chronic disease. So, grab your grocery list, stock up on these antioxidant superstars, and fight back for a healthier, more vibrant you.
