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As you stroll through the beverage aisle, you may notice a sea of drinks vying for your attention. From dessert-flavored waters to fiber-rich sodas to vitamin-packed sparkling juices, the amount of choices can be overwhelming.
However, amid the diverse (and growing) landscape, there are plenty of other drinks that have been around for centuries that are packed with antioxidants. Below, we will discuss what antioxidants are and share the six best antioxidant-rich drinks to get your fill.
What Are Antioxidants?
Antioxidants are compounds that work to protect against harmful invaders called free radicals that can damage our bodies' cells and contribute to disease. Free radicals are unstable molecules that are produced within our bodies or introduced through our environment (like smoke and pollution). When their levels become too high, they can damage healthy cells, potentially leading to serious health problems.
The good news is that antioxidants are found in some of the healthiest (and tastiest) foods: fruits, veggies, whole grains, nuts, seeds and even in some of our favorite beverages. By incorporating these foods and drinks into our diet, we can keep our bodies’ internal defenses strong and healthy.
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6 Best Antioxidant-Rich Drinks
1. Green Tea
Tea is one of the world’s most popular beverages and has been sipped for centuries.Erin Davis, M.S., RDN, CDCES, a registered dietitian and diabetes care and education specialist, says, “When it comes to antioxidant drinks, green tea stands out as my top choice.” Davis further explains, “The plant compounds in green tea, especially catechins, are well-studied and have been found to reduce blood sugar, protect the nervous system and have anti-cancer properties.”
Whether you prefer it hot or cold, don’t forget to squeeze a little lemon into your cup. Research suggests that adding citrus juice, like lemon, to green tea can help your body absorb its antioxidants better.FYI: TheNutrition Journalpublished a list of thousands of foods and drinks with an antioxidant value (measured in millimoles per 100 grams), which we will share for the drinks we’re recommending here. A 100-gram serving of green tea, which is approximately 3.5 ounces, contains 1.5 mmol antioxidant content.
Looking for a cup of calm? Try ourSoothing Ginger-Lemon Tea. Need a refreshing pick-me-up? Try ourEnergy Drinkrecipe.
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2. Pomegranate Juice
3. Grape Juice
“Not a huge red wine fan but looking for an antioxidant boost? Grape juice contains many of the same polyphenols (like resveratrol) that act as powerful antioxidants and help to reduce the risk of heart disease,” says Davis.
Grape juice doesn’t get enough love for also having its fill of antioxidant goodness. Plus, unlike red wine, it won’t lead to the more negative side effects of alcohol consumption like a hangover. A 3.5-ounce serving will provide you with 1.2 mmol of antioxidants.
4. Hot (and Iced) Chocolate
Chocolatelovers have another thing to smile about. Cocoa is packed with antioxidants, and the higher the percentage of cocoa you choose, the more antioxidants you will consume.
Spano explains, “Iced chocolate drinks or hot chocolate made with cocoa can help improve blood flow, boost cognitive performance and lower blood pressure when consumed regularly. These benefits are due to cocoa flavanols. To get the most cocoa flavanols in cocoa powder, choose a powder that is non-alkalized cocoa (not Dutch processed).”
A 3.5-ounce glass of cocoa with milk contains 0.37 mmol.Warm up with a mug of ourHealthy Hot Chocolaterecipe or, to make a healthy iced chocolate drink, whisk together a few spoons of unsweetened cocoa with your favorite type of milk and pour over ice.
5. Coffee
One of the biggest sources of antioxidants in many people’s diets is found in one beverage that a lot of us feel like we need to start our days. Davis says, “Your favorite morning drink may be doing more than waking you up. Coffee is an excellent source of chlorogenic acid, a plant compound that has anti-diabetes, anti-cancer, anti-inflammatory and anti-obesity effects.”
If you enjoy espresso-based drinks such as a latte, cappuccino or americano, a 3.5-ounce of espresso has 14.2 mmol antioxidants, while a 3.5-ounce mug of filtered coffee contains 2.5 mmol.Whether you love your coffee black, piping hot, with a splash of milk oriced, you can reap the antioxidant benefits of coffee beans.
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6. Orange Juice
One beverage that seems to always have a seat at the breakfast table is orange juice and for good reason.Orange juiceprovides an excellent source of antioxidant-rich vitamin C, carotenoids and flavonoids. Spano points out OJ also contains the powerful antioxidant hesperidin, which also has anti-inflammatory and anti-carcinogenic properties.“Most of the hesperidin is found in the peel and membranes of the orange. When oranges are pressed to make 100% orange juice, the hesperidin is extracted from the peel, pulp and membranes, making 100% orange juice one of the best food sources of hesperidin.”
A 3.5-ounce serving of orange juice contains 0.64 mmol antioxidants.Sip on this glass of sunshine cold, or use it in drink recipes like ourGreen Smoothieor ourWhipped Frozen Creamsiclerecipe.
The Bottom Line
Beverages, including favorites like coffee, green tea, orange juice and hot chocolate, can be a rich source of antioxidants in your diet. Skip the high-priced, healthy-marketed bottled (or canned) drinks and embrace the simplicity and nutrition of these one-ingredient wonders. Sipping on a variety of these drinks alongside nutritious foods throughout the week is a delicious and healthy way to get your antioxidant fill.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zehiroglu C, Ozturk Sarikaya SB.The importance of antioxidants and place in today’s scientific and technological studies.J Food Sci Technol. 2019;56(11):4757-4774. doi:10.1007/s13197-019-03952-xYoshitomi, R., Yamamoto, M., Kumazoe, M.et al.The combined effect of green tea and α-glucosyl hesperidin in preventing obesity: a randomized placebo-controlled clinical trial.Sci Rep11, 19067 (2021).https://doi.org/10.1038/s41598-021-98612-6Carlsen MH, Halvorsen BL, Holte K, et al.The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.Nutr J. 2010;9:3. Published 2010 Jan 22. doi:10.1186/1475-2891-9-3Pyrzynska K.Hesperidin: A Review on Extraction Methods, Stability and Biological Activities.Nutrients. 2022; 14(12):2387. https://doi.org/10.3390/nu14122387
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zehiroglu C, Ozturk Sarikaya SB.The importance of antioxidants and place in today’s scientific and technological studies.J Food Sci Technol. 2019;56(11):4757-4774. doi:10.1007/s13197-019-03952-xYoshitomi, R., Yamamoto, M., Kumazoe, M.et al.The combined effect of green tea and α-glucosyl hesperidin in preventing obesity: a randomized placebo-controlled clinical trial.Sci Rep11, 19067 (2021).https://doi.org/10.1038/s41598-021-98612-6Carlsen MH, Halvorsen BL, Holte K, et al.The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.Nutr J. 2010;9:3. Published 2010 Jan 22. doi:10.1186/1475-2891-9-3Pyrzynska K.Hesperidin: A Review on Extraction Methods, Stability and Biological Activities.Nutrients. 2022; 14(12):2387. https://doi.org/10.3390/nu14122387
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zehiroglu C, Ozturk Sarikaya SB.The importance of antioxidants and place in today’s scientific and technological studies.J Food Sci Technol. 2019;56(11):4757-4774. doi:10.1007/s13197-019-03952-xYoshitomi, R., Yamamoto, M., Kumazoe, M.et al.The combined effect of green tea and α-glucosyl hesperidin in preventing obesity: a randomized placebo-controlled clinical trial.Sci Rep11, 19067 (2021).https://doi.org/10.1038/s41598-021-98612-6Carlsen MH, Halvorsen BL, Holte K, et al.The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.Nutr J. 2010;9:3. Published 2010 Jan 22. doi:10.1186/1475-2891-9-3Pyrzynska K.Hesperidin: A Review on Extraction Methods, Stability and Biological Activities.Nutrients. 2022; 14(12):2387. https://doi.org/10.3390/nu14122387
Zehiroglu C, Ozturk Sarikaya SB.The importance of antioxidants and place in today’s scientific and technological studies.J Food Sci Technol. 2019;56(11):4757-4774. doi:10.1007/s13197-019-03952-x
Yoshitomi, R., Yamamoto, M., Kumazoe, M.et al.The combined effect of green tea and α-glucosyl hesperidin in preventing obesity: a randomized placebo-controlled clinical trial.Sci Rep11, 19067 (2021).https://doi.org/10.1038/s41598-021-98612-6
Carlsen MH, Halvorsen BL, Holte K, et al.The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.Nutr J. 2010;9:3. Published 2010 Jan 22. doi:10.1186/1475-2891-9-3
Pyrzynska K.Hesperidin: A Review on Extraction Methods, Stability and Biological Activities.Nutrients. 2022; 14(12):2387. https://doi.org/10.3390/nu14122387
