Key Takeaways
- Antioxidants are vital for overall health, but each type plays a different role in keeping us healthy.
- While green tea is a strong source of antioxidants, many fruits provide equal or greater antioxidant benefits.
- Eating a variety of antioxidant-rich foods like berries, apples, plums, and pomegranates is a great way to support your health.
All eyes are on antioxidants these days as many of us equate the term with healthfulness—and rightfully so! But what are they, exactly?
“Antioxidants are natural compounds that help protect your body from oxidative stress caused by free radicals,” says Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian. Free radicals are molecules often at the root of many acute and chronic illnesses Americans face. “Antioxidants may help protect us from cardiovascular disease, diabetes, cancer, and brain decline,” adds Lori Barrett RDN, LD, registered dietitian. These compounds support immune health from other angles, too. “Antioxidants have fantastic anti-inflammatory properties,” shares Barrett.
But antioxidants are unique from other food-based nutrients and compounds in that there are dozens of different types, from micronutrients like vitamins C and E, to plant compounds like polyphenols. This can make the antioxidant landscape kind of confusing, as each antioxidant benefits our health in specific ways. “For example, polyphenols can help feed some of our gut bacteria that produce beneficial short chain fatty acids to support brain health, immunity, anti-inflammatory, energy, gut health, disease states, and even weight loss,” says Barrett.
The sheer amount of antioxidants can also make deciphering rich food sources more convoluted. One easy way to clear this up is by comparing options to a high antioxidant source, like green tea. “Green tea is a fantastic source of antioxidants, specifically a group known as catechins, with epigallocatechin gallate (EGCG) being the most noteworthy. These catechins have been studied for their ability to reduce inflammation, support brain health, and even play a role in cancer risk reduction,” explains Manaker.
One cup of green tea can contain anywhere between 50 and 100 milligrams (mg) of catechins depending on how it’s grown, harvested, processed, and brewed. But green tea isn’t the only place to find high levels of antioxidants. “They can be found in vegetables, fruits, seeds, nuts, oils, and drinks, too,” shares Barrett.
In fact, there are plenty of fruit options that are actually higher in antioxidants than green tea. Though amounts can vary depending on growing, harvesting, and processing conditions (just like green tea), here are six tasty fruits that are not only all-around nutrition VIPs, but boast an equal or higher amount of antioxidants than a single cup of green tea:
Apples
Antioxidant Content: 57-82 mg per small apple (150 grams)
50-75 mg from polyphenols
7 mg from vitamin C
The term an apple a day keeps the doctor away certainly rings true when you consider the impressive antioxidant quality of this popular fruit. Some of the polyphenol antioxidants you’ll find in apples include quercetin and phenolic acids, but this fall favorite is also packed with vitamin C—another popular antioxidant—all equating to incredible immune support. The high fiber and water content of this fall harvest favorite also boosts gut, metabolic, and cell health. Apples are delicious dipped into yogurt or peanut butter, as well as added to smoothies, baked goods, and oatmeal.
Blackberries
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Antioxidant Content: 151-426 mg per ¾ cup (100 grams)
130-405 mg from polyphenols
21 mg from vitamin C
Oftentimes, the darker the fruit, the more antioxidant-rich it is. “Purple and blue-colored fruits typically have higher concentrations,” Barrett agrees. And blackberries are no exception. These brilliant purple fruits are loaded with antioxidants like anthocyanins, flavanols, phenolic acids, and vitamin C to help ward off chronic diseases as well as your everyday common cold. But the tiny seeds and skins of these berries also mean that they’re super high in fiber—in addition to the impressive amounts of potassium and vitamin A they boast. These nutrients combine to support gut, heart, and eye health. Whether muddled into cocktails and mocktails, or added to yogurt bowls, chia pudding, or intriguing marinades, there’s no shortage of tasty ways to enjoy blackberries.
Grapefruit
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Antioxidant Content: 46-146 mg per 1/3 cup (100 grams)
15-115 mg from polyphenols
31 mg from vitamin C
Citrus fruits, like grapefruit, are well-known sources of the antioxidant vitamin C but many may not realize all the other antioxidants this bitter citrus offers. High in flavonoid and phenolic acids, alongside fiber, vitamin A, folate, and potassium, grapefruit champions immune, gut, heart, eye, and metabolic health. If not enjoyed by the spoonful (ideally not doused in too much sugar!), grapefruit makes for an interesting smoothie, baked good, and salad addition.
Blueberries
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Antioxidant Content: 168-488 mg per 1 cup (100 grams)
160-480 mg from polyphenols
8 mg from vitamin C
Similar to blackberries, blueberries are one of the most antioxidant-dense foods you can find—they’re dark blue color is a dead give away. Anthocyanins and quercetin are some of the most notable polyphenol antioxidants found in blueberries, though they’re also chock-full of manganese and vitamin K, boosting bone and heart health. Blueberries are fantastic in whole grain pancakes or waffles, smoothie bowls, homemade jam, and even glazes for proteins like chicken and turkey.
Plums
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Antioxidant Content: 132-242 mg per medium-sized plum (100 grams)
130-240 mg from polyphenols
2 mg from vitamin C
Though often forgotten about, plums are not only super tasty, but incredibly nutritious as an impressive source of antioxidants like phenolic acids and anthocyanins—as well as vitamin C. Plus, they offer plenty of vitamin A, vitamin K, and fiber for better eye, bone, heart, and gut health. These fruits can usually only be found fresh in season (mid-summer). However, their dried counterparts, prunes, can be found in whole or juiced form all year-round to support digestion and immunity. But regardless of whether you opt for fresh plums, dried prunes, or prune juice, these ingredients can be added to salads, dressings, a range of beverage recipes, and baked goods.
Pomegranates
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Antioxidant Content: 240 mg per ½ cup juice
240 mg from polyphenols
0 mg from vitamin C
Pomegranates are almost synonymous with antioxidants nowadays thanks to Big Pom’s savvy marketing campaigns. But this isn’t false advertising by any means, pomegranate juice and arils are chock-full of antioxidants like ellagitannin. Meaningful amounts of folate and potassium are also found in this popular fruit to boost energy metabolism, hydration, and heart health—and the arils are full of fiber for more regular digestion. Pomegranate juice is *chef’s kiss* when enjoyed as is or added to mocktails and cocktails, and pomegranate arils are the perfect standalone snack or addition to yogurt, oatmeal, and salads. “A spinach salad tossed with berries and pomegranate is a home run for your body, too,” adds Barrett.
