Summary Read the full fact sheet. On this page. About oxidation Antioxidants and free radicals The effect of free radicals Disease-fighting antioxidants Sources of antioxidants Vitamin supplements and antioxidants Dietary recommendations for antioxidants Where to get help.

About oxidation The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids and DNA. Antioxidants and free radicals Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them.

Disease-fighting antioxidants A diet high in antioxidants may reduce the risk of many diseases including heart disease and certain cancers. Sources of antioxidants Plant foods are rich sources of antioxidants. Also derived from the plants that animals eat. Vitamin supplements and antioxidants There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form.

Dietary recommendations for antioxidants Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in foods.

To achieve a healthy and well-balanced diet , it is recommended we eat a wide variety from the main 5 food groups every day: vegetables and legumes or beans fruit whole grain foods and cereals lean meat, poultry or alternatives such as fish, eggs, tofu, legumes, nuts and seeds dairy and dairy alternatives — mostly reduced fat reduced fat milk is not recommended for children under 2 years.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient reference values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government.

Australian dietary guidelines External Link , , National Health and Medical Research Council, Australian Government. Antioxidants and cancer prevention External Link , National Cancer Institute, US National Institutes of Health. How much do we need each day?

External Link , , Eat for Health, Australian Government. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information.

Content disclaimer Content on this website is provided for information purposes only. Reviewed on: With the exception of scheduled surgeries, all VOS offices will be opening at 10 am today, Monday March 4th, Thank you and stay safe in the snow!

OrthoDirect Walk-in Orthopaedic Care Locations Request an Appointment Start a telemedicine call with. Telemedicine by. Seeds and Nuts Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints.

Coldwater Fish Coldwater fish offers an excellent source of Omega-3 fatty acids, too. Fruit Many fruits have powerful antioxidants that reduce inflammation in the body which helps joint pain. Cruciferous Veggies Cruciferous veggies include brussels sprouts, cauliflower, and broccoli.

Beans and Lentils Pinto beans, chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body.

Olive Oil Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels. Root Veggies and Garlic The aromatic root vegetables such as onions, garlic, turmeric, and ginger are all known for their anti-inflammatory properties.

Dark Chocolate Dark chocolate is delicious and great for joint paint because cocoa contains antioxidants that counteract inflammation. Inflammatory foods you should limit or steer clear of include: Processed foods Fried foods Oils high in Omega-6 fatty acids or saturated fats Sugar and refined carbohydrates Patient-Specific Treatment from Valley Orthopaedic Specialists You can improve joint health by starting with a healthy diet.

Delayed Opening. Delayed Opening Due to Snow. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease.

Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line.

How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman. Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD.

Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It. Oxidative Stress: Your FAQs Answered.

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. 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 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 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.

In addition to good fats, avocados are rich in polyphenol antioxidants. 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. 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. 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.

Berries are antioxidant powerhouses. Studies show that berries like strawberries and blueberries raise blood antioxidant levels and have positive effects on inflammation , brain function, and mental health.

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.

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

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.

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. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2. 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.

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.

A 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.

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 contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just 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. 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 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.

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. 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. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.

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, 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.

Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints.

Great options include almonds, walnuts, pine nuts, flax seeds, and chia seeds. Coldwater fish offers an excellent source of Omega-3 fatty acids, too. Beyond reducing inflammation, these nutrients can lower the risk of diabetes, heart disease, and other health conditions. You can add fish such as halibut, tuna, salmon, or trout to your diet or a daily fish oil supplement.

Many fruits have powerful antioxidants that reduce inflammation in the body which helps joint pain. Blueberries are one that have strong flavonoids that turn the inflammatory response in your body off. Pineapple also contains a strong element, bromelain, which is shown to relieve joint pain that comes with rheumatoid arthritis and osteoarthritis.

Tomatoes have the antioxidant lycopene that provides improvements for this physical health concern, too. Cruciferous veggies include brussels sprouts, cauliflower, and broccoli.

These foods have been found to block enzymes that result in swelling of the joints. Pinto beans, chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body.

Beans and lentils also provide a great source of essential minerals, fiber, and protein. Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels.

Olive oil, however, is an excellent substitute for salad dressings or cooking. Grains recommended for reduced inflammation and joint pain includes whole oats, rye, barley, and whole wheat.

Dried dates, plums, and figs are also great foods to relieve joint pain. Packed with phenolic antioxidants and vitamins, dried fruits are a great source of nutrition with healing and anti-inflammatory properties.

Are you looking for something on the savory side? While they may not be a sweet treat, olives are nutrition powerhouses packed with healthy fats and antioxidants. Speaking of olives, substitute extra virgin olive oil for canola, sunflower, peanut, or vegetable oils that make inflammation worse.

Certain nuts and seeds, including walnuts, almonds, flax seeds, chia seeds, and pine nuts, contain anti-inflammatory omega-3 oils. A handful of assorted nuts makes a healthy snack and wholegrain bread loaded with nuts and seeds is a tasty and healthy alternative to the empty calories in white bread.

Vegetables in the brassica family—aka cruciferous vegetables —are some of the healthiest foods you can put in your body. This group includes broccoli, dark leafy greens like kale and spinach, cabbage, Brussels sprouts, and cauliflower.

The vitamin E in these superfoods helps block inflammation and reduces joint pain, and they also contain vitamin C, which helps keep joints flexible.

More than being the staples of flavorful, savory cuisine, onions and garlic offer added health benefits that help support the immune system, build collagen, repair tissue, and block inflammation. Beans and lentils are excellent sources of essential minerals and anthocyanins, a potent anti-inflammatory flavonoid.