Antioxidant-Rich Foods

Definition  

Antioxidants are compounds that protect the body from oxidative stress by neutralizing free radicals—unstable molecules that can damage cells and contribute to aging and disease. Common antioxidants include vitamins C and E, selenium, beta-carotene, polyphenols, and flavonoids. 

Common Food Sources 

• Fruits: Berries (blueberries, strawberries), oranges, grapes, cherries, pomegranates 

• Vegetables: Kale, spinach, broccoli, beets, sweet potatoes, red cabbage 

• Nuts & Seeds: Walnuts, sunflower seeds, almonds 

• Beverages: Green tea, coffee, red wine (in moderation) 

• Other: Dark chocolate (70%+ cocoa), herbs (e.g., turmeric, oregano), whole grains, legumes 

  
  

Health Benefits 

• Protects cells from oxidative damage and reduces inflammation 

• May lower the risk of chronic diseases such as cancer, heart disease, and neurodegenerative disorders 

• Supports immune system function and skin health 

• Linked to slower cognitive decline and reduced risk of age-related diseases 

• Promotes overall longevity and cellular repair 

Recommended Amounts  

There is no specific daily recommended intake for total antioxidants. However: 

• Vitamin C: 90 mg/day (men), 75 mg/day (women) 

• Vitamin E: 15 mg/day (adults) 

• Beta-carotene, polyphenols, and flavonoids: Best obtained through a varied, plant-rich diet  General guidance: Aim for at least 5–9 servings of fruits and vegetables daily in a variety of colors. 

Deficiency & Consequences  

A diet low in antioxidant-rich foods may lead to: 

• Increased oxidative stress and cellular damage 

• Higher risk of chronic conditions such as cardiovascular disease, cancer, and cognitive decline 

• Premature aging and weakened immune function