Antioxidants are substances that can help prevent or slow damage to cells caused by free radicals.

Free radicals are molecules produced when your body breaks down food, or when you are exposed to radiation, tobacco smoke, and the sun’s ultraviolet rays. Eating a diet rich in antioxidant foods can help protect your body from oxidative stress and reduce your risk of chronic diseases such as cancer, diabetes, and heart disease.

1. Berries

Berries are rich in antioxidants such as anthocyanins, ellagic acid, and resveratrol. These antioxidants are known to help protect against inflammation and cancer.

Some of the most antioxidant-rich berries include blueberries, strawberries, raspberries, blackberries, and cranberries.

2. Dark Chocolate

Dark chocolate is rich in flavonoids, a type of antioxidant that can help improve blood flow, reduce inflammation, and lower blood pressure. Choose dark chocolate that contains at least 70% cocoa solids to get the most antioxidant benefits.

3. Vegetables

Many vegetables are rich in antioxidants, including vitamin C, vitamin E, and beta-carotene. Some of the most antioxidant-rich vegetables include kale, spinach, broccoli, red peppers, and sweet potatoes.

4. Nuts and Seeds

Nuts and seeds are packed with antioxidants, healthy fats, and fiber. Some of the most antioxidant-rich nuts and seeds include almonds, walnuts, pistachios, flaxseeds, and chia seeds.

5. Green Tea

Green tea is rich in catechins, a type of antioxidant that can help protect against cancer and heart disease. Drinking green tea regularly may also help boost metabolism and promote weight loss.

6. Red Wine

Red wine is rich in resveratrol, a potent antioxidant that may help protect against cancer and heart disease. However, it is important to drink red wine in moderation to avoid the negative effects of alcohol.

7. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, a powerful antioxidant that helps protect your cells from damage caused by free radicals.

8. Tomatoes

Tomatoes are rich in lycopene, a type of antioxidant that can help protect against certain types of cancer such as prostate cancer. Cooking tomatoes can actually increase their lycopene content.

9. Avocado

Avocados are rich in a variety of antioxidants, including vitamin E, vitamin C, and carotenoids. They are also a good source of healthy fats and fiber.

10. Spices

Many spices are rich in antioxidants, including cinnamon, turmeric, ginger, and garlic. Adding these spices to your meals can boost their antioxidant content and provide a variety of health benefits.

11. Beans

Beans are an excellent source of antioxidants, fiber, and protein. Some of the most antioxidant-rich beans include black beans, kidney beans, and pinto beans.

12. Pomegranate

Pomegranates are rich in polyphenols, a type of antioxidant that can help protect against inflammation and cancer. They are also a good source of vitamin C.

13. Whole Grains

Whole grains such as brown rice, quinoa, and oats are rich in antioxidants, fiber, and other nutrients. They are also a good source of complex carbohydrates, which can provide sustained energy throughout the day.

14. Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, and cabbage are rich in antioxidants such as vitamin C and beta-carotene. They are also a good source of fiber and other important nutrients.

15. Mushrooms

Mushrooms are rich in antioxidants such as ergothioneine and selenium. Some types of mushrooms, such as shiitake and maitake, have been shown to boost the immune system and reduce inflammation.

16. Salmon

Salmon is rich in astaxanthin, a type of antioxidant that can help protect against inflammation and oxidative stress. It is also a good source of omega-3 fatty acids, which can help reduce inflammation and improve heart health.

17. Beets

Beets are rich in betalains, a type of antioxidant that can help protect against inflammation and cancer. They are also a good source of fiber and other important nutrients.

18. Turmeric

Turmeric is rich in curcumin, a type of antioxidant that can help reduce inflammation and improve brain function. It has been shown to be effective against conditions such as arthritis, Alzheimer’s disease, and depression.

19. Pineapple

Pineapple is rich in bromelain, a type of antioxidant that can help reduce inflammation and improve digestion. It is also a good source of vitamin C and other important nutrients.

20. Spinach

Spinach is rich in antioxidants such as vitamin C and beta-carotene. It is also a good source of iron, which is important for healthy blood cells.

21. Artichokes

Artichokes are rich in antioxidants such as vitamin C and polyphenols. They are also a good source of fiber and other important nutrients.

22. Cabbage

Cabbage is rich in antioxidants such as vitamin C and beta-carotene. It is also a good source of fiber and other important nutrients.

23. Carrots

Carrots are rich in beta-carotene, a type of antioxidant that can help protect against cancer and heart disease. They are also a good source of vitamin C and other important nutrients.

24. Onions

Onions are rich in antioxidants such as quercetin and kaempferol. They are also a good source of fiber and other important nutrients.

25. Sweet Potatoes

Sweet potatoes are rich in antioxidants such as beta-carotene and vitamin C. They are also a good source of fiber and other important nutrients.

26. Watermelon

Watermelon is rich in lycopene, a type of antioxidant that can help protect against certain types of cancer such as prostate cancer. It is also a good source of vitamin C and other important nutrients.

27. Broccoli

Broccoli is rich in antioxidants such as vitamin C and beta-carotene. It is also a good source of fiber and other important nutrients.

28. Peppers

Peppers are rich in antioxidants such as vitamin C and beta-carotene. They are also a good source of fiber and other important nutrients.

29. Dark Leafy Greens

Dark leafy greens such as kale, spinach, and collard greens are rich in antioxidants such as vitamin C and beta-carotene. They are also a good source of fiber and other important nutrients.