Antioxidants are in the news as they help solve hot topics like cancer risk and information decline. Foods that contain antioxidants are many and varied, but they’re not all the first things that come to mind, like colorful fruits and vegetables. Learn about some surprising antioxidant-rich foods and tips on how to incorporate them into your daily diet.
What are Antioxidants?
Antioxidants are small but powerful compounds found in certain foods that provide nutritional benefits beyond basic nutritional needs. Antioxidants is an umbrella term that includes many different types within its classification. Anthocyanins, carotenoids, flavonoids, catechins, polyphenols, and certain vitamins and minerals all function as antioxidants.
These molecules act as “cleaning crews” in the body, helping to repair and remove damaged or harmful cells, also known as free radicals, which contribute to chronic diseases such as cancer, inflammation, and heart disease. Consuming a variety of foods rich in antioxidants can help neutralize these free radicals, thereby keeping your body healthy.
Foods known to be high in antioxidants (such as blueberries and leafy greens) often get the attention, but there are many lesser known sources of antioxidants that are often overlooked. “It’s important to note that there aren’t just a handful of ‘superfoods,’ so it’s important to eat a mix of foods, because every food contains unique substances with different types of antioxidant function,” adds one culinary nutritionist. Christy Del Collo, MS, RDN, LDNBased in Southern Maine.
7 Surprising Foods Rich in Antioxidants
1. Prunes
Prunes, or dried plums, are rich in antioxidants such as anthocyanins that give them their deep purple color and may help fight cancer by reducing oxidative stress. While more research is needed, a 2023 review suggests that eating three to five servings of dried fruit per week may help lower the risk of certain cancers, including pancreatic, prostate, stomach, bladder, and colon cancer. Taylor Janulewicz, RDNThe oncology nutritionist adds: Plus, because prunes are dried and their nutrients are concentrated, they have a higher antioxidant content than many fruits, including blueberries, which makes them perfect for supporting gut, heart, and bone health, as well as healthy aging, says del Coro.
2. Apple
An incredibly nutritious fruit, apples are packed with antioxidants such as phloretin, which may help fight a variety of cancers by reducing cancer cells, Janulewicz said. Apple skin, in particular, is rich in a type of antioxidant called flavonoids, including quercetin, catechin, and chlorogenic acid.
Del Collo says certain apple varieties, including Fuji, Red Delicious and Gala, appear to have higher antioxidant content. “To get the most out of these benefits, it’s best to consume a whole apple rather than apple juice. The flavonoids in apples may support heart, brain health, and overall immune function,” she adds.
3. Onion
Onions are another surprising source of antioxidants, boasting more than 25 flavonoids, including quercetin. “Red onions also contain anthocyanins, which are responsible for their vibrant color,” explains del Collo. Even more surprising, a 2020 study found that onion skins have a higher concentration of flavonoids than other parts of the onion, suggesting that using them in soups and stocks may offer health benefits, Janulewicz says. Plus, a 2019 study showed that consuming allium vegetables, such as onions and garlic, may reduce the risk of colon cancer, she added.
4. Beans
Beans are a powerful source of antioxidants, including flavonoids, phenolic compounds, and vitamins such as vitamin C. Alyssa Simpson, RDN, CGN, CLT These nutritional compounds work together to fight inflammation, reduce cancer risk, reduce oxidative stress, and promote heart health. If you’re looking for ways to incorporate more beans into your diet, check out these 15 Best Black Bean Recipes for Lunch and 17 Healthy Recipes Using Canned Chickpeas.
5. Potatoes
When most people think of antioxidants, they think of colorful fruits and vegetables. But you might be surprised to learn that potatoes are also a great source of antioxidants. “Potatoes are chock full of antioxidants, most of which are concentrated in their skin, including vitamin C, which supports the immune system; carotenoids like lutein and zeaxanthin, which benefit eye health; and phenolic acids like chlorogenic acid, which may reduce the risk of chronic disease,” says Simpson. Despite their bad reputation, potatoes are a nutritious, low-calorie source of satiating energy. Check out these 22 potato side dishes you can make in 3 steps.
6. Nuts
Nuts are particularly rich in antioxidants and healthy fats, which provide great protection against heart disease and oxidative stress. Vitamin E, found in almonds and hazelnuts, is also known for its antioxidant properties, which may help prevent heart, brain and age-related diseases. Selenium, found in Brazil nuts, may also contribute to these benefits, Simpson says. Additionally, pistachios have high antioxidant capacity, comparable to other antioxidant-rich foods such as blueberries and pomegranates, according to a Cornell University study. Lauren Manaker, MS, RDN, LD, CLECShe is a registered dietitian in Charleston.
7. Seaweed
Seaweed is one of the most nutritious foods in the world, says Del Collo. There are different categories of seaweed (red, brown, and green), and different species within each category, she adds, including dulse (red algae), sugar kelp (brown seaweed), and Ulva (green algae). Brown seaweed has the highest levels of antioxidants derived from carotenoids, including beta-carotene, lycopene, and fucoxanthin. Fucoxanthin is a powerful antioxidant unique to algae that may have anti-inflammatory, anti-cancer, and liver-protective properties, explains Del Collo.
Conclusion
Getting more antioxidants doesn’t mean you have to eat a certain way. You may find a variety of nutritional benefits in places you never thought of. Don’t be afraid to broaden your palate and eat a variety of foods to boost your antioxidant intake. Not all choices have to be colorful. Many foods, such as nuts, potatoes, onions, and beans, are highly nutritious and high in antioxidants.
