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Top Antioxidant-Rich Foods

Health | December 04, 2019

Last month, I gave you the 101 on antioxidants. I even threw in a huge list of foods that contain them. But I get it. It’s not enough just to have one big group. You want to know the best of the best. So, for today’s post, we’re going to be highlight foods that are exceptionally high in antioxidants. Get out your notes and pay attention to these key players! Are you ready? Then let’s get to it!

But First, a (Very) Quick Recap

If you don’t feel like heading over to the antioxidant 101 post, then here’s a recap. Antioxidants are substances that protect our cells from oxidative stress, which is caused by free radicals. Free radicals are like these chaotic “bad guys” that try to steal from cells and cause damage in the process. This damage leads to a whole host of diseases, as well as inflammation, premature aging, and degeneration. If you want to age quicker, get sicker, and watch your health fall down a slippery slope, then look no further than free radicals.

Thankfully, nature has our back, offering plenty of antioxidant-rich foods, the “good guys” that counter the effects of free radicals and prevent inflammation, premature aging, and poor health. [1]

The Top Antioxidant Foods

OK, with that out of the way, let’s get to what you all came for!

Amla (Indian Gooseberry)

This fruit may not be common out in the US, but it’s highly respected in India and is commonly used in Ayurvedic medicine (the “sister science” of yoga). The reason why I put it on this list is that it ranks high at #1 for containing the most antioxidants. I’m not exaggerating. Back in 2010, a database was created to list the most antioxidant-rich foods, and amla, or Indian gooseberry, came out on top. [2] Here’s a sample of the different antioxidants it contains:

Gallic acid, ellagic acid, quercetin, chebulinic acid, chebulagic acid, emblicanin A and B, punigluconin, pedunculagin, citric acid (Vitamin C), ellagitannin, trigallayl glucose, pectin, corilagin, kaempferol, corilagin, isorhamnetin, anthocyanins, hydroxybenzoic, caffeic, chlorogenic, coumaric, myricetin, phenols– enough to make your head spin! [3]

There’s promising research to show it may improve blood sugar, cholesterol, inflammation, brain health, heart health, and immunity. Amla can be purchased as a tea, powder, dried fruit, or supplement online (as always, speak with your doctor!). [3] [4]

Rose Hip

The same database that listed amla also includes rosehips (also known as Rosa canina or dog rose). [2] You may have seen it in natural skin care products in oil form or sold as an herbal tea. Rosehip is rich in antioxidants, including polyphenols, carotenoids, Vitamin A, Vitamin C, and Vitamin E. One study comparing six fruit extracts (including blueberry) showed rosehip had the most antioxidant activity. [5] [6] [7]

Blueberries

Speaking of blueberries, these are another antioxidant-rich food with a high-ranking status. Blueberries, both wild and conventional, are rich in a type of antioxidant called anthocyanins. Research shows they prevent heart disease by lowering cholesterol and improving blood pressure. They’re also believed to delay age-related brain decline, although this is based on animal and test-tube studies. Still, blueberries are available almost year-round, and aren’t too expensive (frozen being the cheapest). They’re also a great budget superfood! [8] [9]

Pomegranate

Both the juice and the seeds of the pomegranate fruit are shown to be incredibly high in antioxidants. More than 100 phytochemicals have been discovered! Furthermore, pomegranate juice has been shown to contain 3x the number of antioxidants found in red wine and green tea! Some of its antioxidants include tannins, anthocyanins, flavanols, and punicic acid. It’s one of the most powerful anti-inflammatories out there, with some research suggesting it may improve IBD (inflammatory bowel disease). [10] [11] [12]

Chocolate (cacao)

Chocolate lovers, rejoice! Cholate, or raw cacao, is crammed with antioxidants. These include polyphenols and flavanols, which studies show protect our nerves, heart, brain, skin, and cells from disease. But remember, these benefits mean nothing if you’re going for processed, junk-food sources. Look to buy pure, 100% raw cacao powder and mix it into your favorite recipes! [13] [14]

Green tea, or, Matcha

Some of these other antioxidant superfoods may outdo my favorite coffee substitute, but that doesn’t mean it can’t have a seat at the table. Green tea (or matcha) is still a force to be reckoned with, as it contains a powerful antioxidant known as EGCG (epigallocatechin gallate). EGCG is a type of catechin studied for its potential disease prevention properties. While it’s found in other teas and foods like pecans and cranberries, the best and most concentrated source comes from matcha. While researching this post, I learned that matcha contains up to 137x more catechins than other kinds of green tea, giving this green powder an edge. [15] [16]

Takeaway Tips…

Just a friendly reminder, none of these are meant to treat or cure disease. They’re good “insurance” policies to have in your back pocket. But they’re by no means bulletproof. Also, don’t limit your diet to just these foods. It’s better to get a whole spectrum of colorful foods, as each specializes in their own “super-powered” antioxidant. For example, tomatoes contain lycopene, which defends the skin from UV ray damage and may protect against prostate cancer in men. [17] Sweet potatoes have beta carotene, which supports eye health and prevents macular degeneration. [18] So, even though these (and plenty of other foods) didn’t make today’s list, that’s not to say they aren’t any less “super” or beneficial. What I went over today were just the “overachievers” of the class.

Also, don’t spend your hard-earned money on supplement forms of these foods. It’s better to get them in their complete, whole-food state. That’s what the research shows to be the most effective, anyway, so save your income and feed to good health, not supplement to it. [19]

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