Top 20 Antioxidant-Rich Foods

Top 20 Antioxidant Rich Foods
Top 20 Antioxidant Rich Foods

The cells in our body undergo a natural process known as oxidation. During this process of oxidation, there is a minor percentage of cells that become damaged. These damaged cells become free radicals capable of harming more cells and leading to fatal diseases. If the activity of the free radicals is not controlled, it can lead to cancer, Alzheimer’s disease, Parkinson’s disease or heart diseases.

Antioxidants are certain compounds that are known as disease-fighting compounds which help in repairing the stress that comes from oxidation. This prevents free radical activity and also prevents further damage to other cells.

These disease-fighting antioxidants are found in various fruits and vegetables. They can also be consumed artificially as dietary supplements. The inclusion of a lot of fruits
and vegetables in your diet are highly beneficial in lowering the risk of diseases.


Raisins have the highest antioxidant content as compared to all other dried
fruits. The drying process also retains these antioxidants and promotes higher activity than fresh grapes. Antioxidants can prevent cell damage that is caused by natural factors such as aging and lifestyle. Raisins are beneficial to patients suffering from arthritis and gout as they are rich in antioxidants, vitamin C, and polyphenols, which are anti-inflammatory and help relieve pain and inflammation.



Pomegranate juice has three times more antioxidant content when as compared to green tea and red wine. It also contains higher levels of antioxidants than the
majority of the fruit juices available on the market. The antioxidants present within the pomegranate juice contribute to removing the free radicals,, They protect the cells from damage and also help reduce inflammation. Pomegranate peel is rich in antioxidants such as polyphenols, anthocyanins, flavonoids, tannins.



Berries are one of the healthiest fruits one can eat. They taste delicious, are highly nutritious, and provide a host of health benefits. Berries are a source of antioxidants that control free radical production. Anthocyanin, ellagic acid, and resveratrol are found in berries. On comparison with commonly consumed fruits, blueberries, blackberries, and raspberries have the highest antioxidant activity.



Bananas are very delicious and famous around the globe. They have a plethora of vitamins and minerals. They are high in fiber, fat, protein, carbohydrates, magnesium, manganese, copper, potassium, and Vitamin C.

Bananas offer various health benefits:

  1. They help balance blood sugar and prevent type 2 diabetes because they
    are rich in pectin and resistant starch.
  2. The abundance of potassium and magnesium regulates blood pressure.
  3. Improves heart health
  4. Improves insulin sensitivity
  5. Improves kidney health.


Apricot, also, known as Khurmani, is an abundant source of antioxidants, nutrients, vitamins (A, C, E), protein, fiber, fat, carbohydrates, and potassium. The benefits of this antioxidant-rich food source are:

  1. Contains polyphenols (antioxidants) which aid in the prevention of diabetes
    and heart disease.
  2. Promote eye health
  3. Promote skin health
  4. Improve intestinal and liver health

6.Red Grapes

The two antioxidants present in red and purple grapes are anthocyanin and
proanthocyanidin. Along with these antioxidants, grapes are also rich in vitamin C, selenium, and antioxidants. These antioxidants help in the prevention of cancer and heart diseases. Due to their high potassium levels, grapes also help in maintaining blood sugar levels. They relieve constipation due to their water and fiber contents. Grapes also have some effects on skin health, immunity, and eye health.

Red Grapes overflowing out of basket


We all must have seen Popeye pop his can of Spinach every time he needed
energy. He was right, Spinach is power-packed with nutrients like vitamins, antioxidants and minerals. The antioxidants present in Spinach protect our eyes from the harmful wavelengths of light and UV rays from the sun. These harmful rays sometimes lead to free radical production which may cause damage to the eyes over time. Spinach and other green leafy vegetables are abundant in Vitamin A, C, E, and calcium. They are additionally a rich supply of magnesium and potassium.



Broccoli acts as an immunity booster because of its high vitamin C content. It
provides various nutrients like flavonoids, carotenoids, zeaxanthin, beta- carotene, and antioxidants. It is rich in fiber and hence aids in maintaining body weight. Broccoli also contains proteins which makes it suitable for diet recipes.

Broccoli: Health Benefits, Risks & Nutrition Facts | Live Science


Beetroots, also known as beets, are roots of a vegetable. Scientifically, they
are known as Beta Vulgaris. They are mildly sweet and are abundant in fiber,
potassium, folate, iron, and antioxidants. They are dominantly rich in antioxidants
known as betalains. These compounds contribute to the red color of the vegetable. They also impart various health benefits.



The twigs of this herb are used for garnishing various dishes. It is a well
endowed supply of Vitamin C and Vitamin A. Another flavonoid found in Parsley is Luteolin, which helps to improve the antioxidant capacity in the blood. Add it to your sauces, salads, and marinades to add some benefits to your daily diet.



Garlic is one of the most ancient kitchen treatments and has long been used to treat heart disease, atherosclerosis, high blood pressure, colds, flu, indigestion, tumors, diabetes, etc. It is because the allicin in garlic (which is the reason behind its pungency and taste) is an effective antioxidant. Some benefits offered by garlic are:

  1. Improved blood pressure.
  2. Aids in lowering cholesterol.
  3. Reduced the risk of heart diseases.
  4. Benefits within the treatment of cold and respiratory illness.
  5. Strengthened bones.
  6. Improved memory.
  7. Improved skin.
Garlic: Proven health benefits and uses


Amla is also known as Indian gooseberry. It is rich in vitamins C, E, A, iron, and, calcium. Amla is consumed in the form of amla candies, which provide the same
nutritional benefits. Some of Amla’s health benefits:

  1. Controlling diabetes
  2. Improved eye health
  3. Improved digestion
  4. Improved memory and brain health

13.Organic Desi Cow Ghee

Ghee is defined as a fat component derived from milk. The nutritional content of ghee can help in improving psychological and biological health. It maintains great therapeutic importance and is a beneficial medicine in Ayurveda. For your
convenience, we have compiled a list of excellent benefits of desi ghee:

  1.  It promotes food digestion by increasing metabolism.
  2.  It Increases the stability and strength of adult and infant bones.
  3.  It is beneficial to heart patients by reducing the amount of calcium in the arteries and avoiding calcification.
  4. It helps to improve brain function, ability to concentrate and provides an extra energy boost for babies.
  5. It has anti-aging effects.
  6. It fights diabetes and obesity.

14.Kidney Beans

Beans are a type of legumes that are very healthy and cost-effective. They
support smooth bowel movements because of their high fiber content. They are also abundant in proteins. The antioxidants in beans reduce inflammation and support the suppression of cancer-causing cells. They prevent breast, kidney, lung, and bladder cancer. Beans have a host of health benefits and can be included in the daily diet.



Cinnamon is abundant in antioxidants, like polyphenols, and has strong
antioxidant properties, which is why it acts as a natural food preservative. Its
antifungal and antibacterial properties also help reduce respiratory infections and
prevent tooth decay.


16.Dark Chocolate

The most commonly associated myth which chocolate is that chocolate is
unhealthy and its consumption must be avoided. But for your awareness, dark chocolate is highly nutritious. It has a higher content of cocoa than regular milk chocolate. It also contains abundant levels of minerals and antioxidants. These antioxidants present in dark chocolate and cocoa powder offer impressive health benefits. Good quality dark chocolate generally contains the highest levels of nutrients and antioxidants. The flavonoids prevent sun damage, improve blood flow and the quality of your skin, and increase the smoothness and hydration of the skin. Choose dark chocolate with a cocoa content of 70% or higher to get the most benefits. The various benefits associated which dark chocolate are :

  1. It lowers the danger of heart ailments
  2. It helps in reducing inflammation
  3. Decreases the chances of high blood pressure
  4. Source of good cholesterol


Turmeric has antioxidant properties because of one of its key components,
curcumin. It can not only reverse the effects of free radicals but also prevent their development from the start. Turmeric is considered a more effective antioxidant than vitamin C and E. To reap these benefits, add turmeric to curries and lentils as part of your daily diet. A cup of turmeric milk can significantly prevent wrinkles and illnesses.



Microgreens are vegetables that are harvested immediately after the leaves of
the vegetables grow. In India, microgreens are used primarily as nutritional supplements. They are generally used to add flavor and texture to food. It can add sweetness or spice to unpleasant foods (enhance food). They are a rich source of magnesium, zinc, potassium, and copper. But more importantly, they are rich in antioxidants. From healthy red blood cell production to tissue repair and weight loss, to improved brain function, micro-vegetables are the top antioxidant food.



Jamun or Indian blackberry is our Indian antioxidant hero. Anthocyanin, flavonoids, ellagic acid, and, gallic acid have anti-cancer effects on organs. Vitamin A and C detoxify the body and contribute to the normal functioning of the organs. Some of the health benefits provided by Jamun include:

  1.  It can increase hemoglobin count.
  2.  Jamun is rich in vitamin C and iron, which can increase hemoglobin.
  3.  Jamun is an astringent.
  4.  It improves skin and eye health.
  5.  Keep your heart healthy.
  6.  It strengthens your gums and teeth.
  7.  It helps to prevent infection.
  8.  It helps with the treatment of lifestyle diseases.


Guavas have gained attention as a superfood because of its abundant
nutritional benefits. They are a source of Lycopene, Vitamin A, and Vitamin C. They have a very high antioxidant content. Guavas are very high in fiber, hence they contribute to about 20% of our daily required fiber. Guava is a sweet tangy fruit with various textures and can be eaten when ripe. Raw guava paste can be used as an ingredient in cooking and baking.