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10 Antioxidant-Rich Foods to Stock Up On

By Staff | March 26, 2020 | Shape

Researchers at the University of Oslo wanted to know which foods have the highest concentration of antioxidants, the natural chemicals in food that make it healthy and prevent disease, so they tested 1,113 common foods and drinks, from apples to waffles. Their findings, published in Nutrition Journal? Ounce for ounce, spices, herbs, nuts, and seeds are among the most antioxidant-rich foods. But if we're talking typical serving size, berries (five different kinds) also dominate the top ranks. The most surprising antioxidant-rich food? Chocolate ice cream rated higher than fruits like honeydew and green grapes! 

Here are the best 10 foods to eat to "anti" up.

1. Blackberries

One cup of blackberries contains the most antioxidants of all the berries, beating out antioxidant-rich foods like blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily recommended intake of vitamin C (which just happens to have ah-mazing anti-aging benefits for your skin too.)

Nutrition facts (1 cup): 62 calories, less than 1g fat, 14g carbohydrates, 7.6g fiber, 2g protein

2. Walnuts

Just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. If you opt for roasted or raw versions of the nuts alone—no “candied” treatment or salty spice mix—they're also low in sodium and sugar. "Walnuts are also significantly higher in omega-3 fatty acids than any other nut," Alix Turoff, R.D., C.D.N., C.P.T.(opens in new window), previously told Shape(opens in new window). Just a head's up: Nuts can be fairly high in calories, so be mindful of your intake.

Nutrition facts (1 ounce): 185 calories, 18.5g fat (1.7g saturated fat), 4g carbohydrates, 8g fiber, 4g protein

3. Strawberries

Bursting with fiber and vitamin C (149 percent of your daily recommended intake!), a cup of sliced strawberries is a cup full of healthy benefits. They’re also fairly fiber-rich, which is a big win for your overall well being.

Nutrition facts (1 cup): 49 calories, 0.5g fat, 11.7g carbohydrates, 3g fiber, 1g protein

4. Artichoke hearts

Add a cup of these antioxidant-rich foods to your diet for a surprising amount of protein and fiber. Just steer clear of the fat and cals that often come along with these heart-healthy veggies when they’re served in the form of spinach-artichoke dip. (Related: How to Clean, Trim, and Cook Artichokes)

Nutrition facts (1 cup): 70 calories, 0g fat, 11.5g carbohydrates, 4.5g fiber, 2.5g protein

5. Cranberries

One cup of whole cranberries is full of disease-fighting and health-boosting antioxidants. Try these antioxidant-rich foods in pancakes, muffins, or quick bread batters or stir a small handful into Greek yogurt for a protein-packed breakfast.

Nutrition facts (1 cup): 51 calories, 0.2g fat, 13.5g carbohydrates, 5g fiber, 1g protein

6. Brewed coffee

Your morning cup of Joe does more than perk you up—it also boosts your health. In fact, your java is even higher in antioxidants than green tea or cocoa. (Check out the latest science about whether coffee is good for you...or not.)

Nutrition facts (8 fluid ounces): 18 calories, 2mg sodium

7. Raspberries

Here’s another super-healthy berry to add to your diet. One cup of this antioxidant-rich food is ripe with vitamin C (54 percent of your daily recommended intake) and is among the most fiber-filled fruits available. 

Nutrition facts (1 cup): 64 calories, 1g fat, 15g carbohydrates, 8g fiber, 1.5g protein

8. Pecans

When it comes to antioxidant-rich foods and snack time, pecans fit the bill: one ounce or 20 jumbo kernels of pecans provide that crave-able salty crunch as well as more than 19 (!!) vitamins and minerals. (Need even more reasons to pop some pecans? Their list of health benefits is as long as that CVS receipt.)

Nutrition facts (1 ounce): 196 calories, 20.5g fat (1.7g saturated), 3.9g carbohydrates, 2.7g fiber, 2.6g protein

9. Blueberries

This superfood is good for your health and can help protect your skin from premature aging. Try the antioxidant-rich food in one of these Instagram-worthy blueberry smoothies.

Nutrition facts (1 cup): 83 calories, 0.5g fat, 21g carbohydrates, 3.5g fiber, 1.1g protein

10. Ground cloves

Just a teaspoon of this warm baking spice can do wonders for your body. Give it a shot sprinkled in bread batter, folded into cookie dough, or stirred into oatmeal.

Nutrition facts (1 tablespoon): 21 calories, 1.3g fat (0.4g saturated), 4g carbohydrates, 2.3g fiber, 0.4g protein

This article comes from Shape and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.


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