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Jennifer Causey
Antioxidants have made the rounds in the news for helping with hot-button topics like lowering information and risk of cancer. While there are so many different foods that have antioxidants, they are not all things you may initially think of like colorful fruits and vegetables. Let’s dive into some surprising foods that pack a punch of antioxidants, plus tips for how to include them in your day.
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What Are Antioxidants?
Antioxidants are small-but-mighty compounds in specific foods that provide nutrition benefits beyond your basic nutrient needs. Antioxidants is an umbrella term, including many different types within that classification—anthocyanins, carotenoids, flavonoids, catechins, polyphenols and certain vitamins and minerals all act as antioxidants.
These molecules act as the “cleanup crew” in the body. They help repair and fight damaged or harmful cells, also called free radicals, that can lead to cancer, inflammation and chronic conditions like heart disease. Eating a variety of foods that are rich sources of antioxidants can help neutralize these free radicals, which in turn can help keep the body healthy.
While several foods known to be high in antioxidants (like blueberries and leafy greens) often get all the attention, there are many lesser-known sources of antioxidants that get overlooked. “It is important to note that there is not just a handful of ‘superfoods.’ Eating a mix of foods is key, since they all contain unique substances that have different types of antioxidant functions,” says culinary nutritionistKristy Del Coro, M.S., RDN, LDN, who’s based in southern Maine.
7 Surprising Antioxidant-Rich Foods
1. Prunes
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2. Apples
Del Coro shares that certain apple varieties like Fuji, Red Delicious and Gala seem to have higher antioxidant levels.“It’s best to consume whole apples rather than apple juice to maximize these benefits. The flavonoids in apples may support heart health, brain health and overall immune function,” she adds.
3. Onions
Onions are another unexpected source of antioxidants, boasting over 25 different flavonoids, including quercetin. “Red onions also contain anthocyanins, which give them their vibrant color,” Del Coro explains. Even more surprising, a 2020 study found that onion skins have a higher concentration of flavonoids than the rest of the onion, suggesting potential health benefits from using them in soups or stocks, shares Janulewicz.Additionally, a 2019 study indicated that consuming allium vegetables like onions or garlic may reduce the risk of colorectal cancer, she adds.
4. Beans
Beans are a potent source of antioxidants, including flavonoids, phenolic compounds and vitamins like vitamin C,Alyssa Simpson, RDN, CGN, CLTsays. These nutritious compounds work together to help fight inflammation, reduce the risk of cancer, alleviate oxidative stress and may also promote heart health.If you’re looking for ways to incorporate more beans into your meals, here areOur 15 Best Black Bean Recipes for Lunch.
5. Potatoes
When thinking of antioxidants, most people think of colorful fruits and veggies. But you may be surprised to learn that potatoes are a significant source of antioxidants as well. “Potatoes are packed with antioxidants, most concentrated in their skins, including vitamin C for immune support, carotenoids like lutein and zeaxanthin for eye health, and phenolic acids such as chlorogenic acid, which may reduce the risk of chronic diseases,” Simpson shares. Potatoes get a bad rap, but they are rich in nutrients, low in calories and a filling energy source. Check out22 Easy Three-Step Potato Side Dishes.
6. Nuts
7. Seaweed
Sea vegetables are among the most nutrient-dense foods in the world, says Del Coro. There are different categories of sea vegetables (red, brown and green) and different types within each category, such as dulse (red seaweed), sugar kelp (brown seaweed) and sea lettuce (green seaweed), she adds. Brown sea vegetables contain the highest antioxidant content from carotenoids such as beta carotene, lycopene and fucoxanthin. Fucoxanthin is a potent antioxidant that is specific to algae with anti-inflammatory, anti-cancer and potentially liver-protective effects, Del Coro explains.
The Bottom Line
Eating more antioxidants doesn’t mean you have to eat one specific way, and you may find a variety of nutrition benefits in unexpected places. Don’t be afraid to expand your palate and eat a variety of foods to increase your antioxidant intake. Not all choices must be colorful, and many foods—including nuts, potatoes, onions and beans—are super nutritious and offer a high antioxidant content.
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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.Mossine VV, Mawhinney TP, Giovannucci EL.Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies. Adv Nutr. 2020;11(2):237-250. doi:10.1093/advances/nmz085Tuli HS, Rath P, Chauhan A, et al.Phloretin, as a Potent Anticancer Compound: From Chemistry to Cellular Interactions. Molecules. 2022;27(24):8819. Published 2022 Dec 12. doi:10.3390/molecules27248819Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.“An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022;87(6):2291-2309. doi:10.1111/1750-3841.16155Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. doi:10.1186/1475-2891-3-5Li Q, Wang Y, Mai Y, et al.Health Benefits of the Flavonoids from Onion: Constituents and Their Pronounced Antioxidant and Anti-neuroinflammatory Capacities. J Agric Food Chem. 2020;68(3):799-807. doi:10.1021/acs.jafc.9b07418Ciudad-Mulero M, Matallana-González MC, Cámara M, Fernández-Ruiz V, Morales P.Antioxidant Phytochemicals in Pulses and their Relation to Human Health: A Review. Curr Pharm Des. 2020;26(16):1880-1897. doi:10.2174/1381612826666200203130150Silveira BKS, da Silva A, Hermsdorff HHM, Bressan J.Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials. Crit Rev Food Sci Nutr. 2022;62(3):726-737. doi:10.1080/10408398.2020.1828262Yuan W, Zheng B, Li T, Liu RH.Quantification of Phytochemicals, Cellular Antioxidant Activities and Antiproliferative Activities of Raw and Roasted American Pistachios (Pistacia vera L.). Nutrients. 2022;14(15):3002. doi:10.3390/nu14153002Bae M, Kim MB, Park YK, Lee JY.Health benefits of fucoxanthin in the prevention of chronic diseases. Biochim Biophys Acta Mol Cell Biol Lipids. 2020;1865(11):158618. doi:10.1016/j.bbalip.2020.158618
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.Mossine VV, Mawhinney TP, Giovannucci EL.Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies. Adv Nutr. 2020;11(2):237-250. doi:10.1093/advances/nmz085Tuli HS, Rath P, Chauhan A, et al.Phloretin, as a Potent Anticancer Compound: From Chemistry to Cellular Interactions. Molecules. 2022;27(24):8819. Published 2022 Dec 12. doi:10.3390/molecules27248819Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.“An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022;87(6):2291-2309. doi:10.1111/1750-3841.16155Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. doi:10.1186/1475-2891-3-5Li Q, Wang Y, Mai Y, et al.Health Benefits of the Flavonoids from Onion: Constituents and Their Pronounced Antioxidant and Anti-neuroinflammatory Capacities. J Agric Food Chem. 2020;68(3):799-807. doi:10.1021/acs.jafc.9b07418Ciudad-Mulero M, Matallana-González MC, Cámara M, Fernández-Ruiz V, Morales P.Antioxidant Phytochemicals in Pulses and their Relation to Human Health: A Review. Curr Pharm Des. 2020;26(16):1880-1897. doi:10.2174/1381612826666200203130150Silveira BKS, da Silva A, Hermsdorff HHM, Bressan J.Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials. Crit Rev Food Sci Nutr. 2022;62(3):726-737. doi:10.1080/10408398.2020.1828262Yuan W, Zheng B, Li T, Liu RH.Quantification of Phytochemicals, Cellular Antioxidant Activities and Antiproliferative Activities of Raw and Roasted American Pistachios (Pistacia vera L.). Nutrients. 2022;14(15):3002. doi:10.3390/nu14153002Bae M, Kim MB, Park YK, Lee JY.Health benefits of fucoxanthin in the prevention of chronic diseases. Biochim Biophys Acta Mol Cell Biol Lipids. 2020;1865(11):158618. doi:10.1016/j.bbalip.2020.158618
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.
Mossine VV, Mawhinney TP, Giovannucci EL.Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies. Adv Nutr. 2020;11(2):237-250. doi:10.1093/advances/nmz085Tuli HS, Rath P, Chauhan A, et al.Phloretin, as a Potent Anticancer Compound: From Chemistry to Cellular Interactions. Molecules. 2022;27(24):8819. Published 2022 Dec 12. doi:10.3390/molecules27248819Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.“An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022;87(6):2291-2309. doi:10.1111/1750-3841.16155Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. doi:10.1186/1475-2891-3-5Li Q, Wang Y, Mai Y, et al.Health Benefits of the Flavonoids from Onion: Constituents and Their Pronounced Antioxidant and Anti-neuroinflammatory Capacities. J Agric Food Chem. 2020;68(3):799-807. doi:10.1021/acs.jafc.9b07418Ciudad-Mulero M, Matallana-González MC, Cámara M, Fernández-Ruiz V, Morales P.Antioxidant Phytochemicals in Pulses and their Relation to Human Health: A Review. Curr Pharm Des. 2020;26(16):1880-1897. doi:10.2174/1381612826666200203130150Silveira BKS, da Silva A, Hermsdorff HHM, Bressan J.Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials. Crit Rev Food Sci Nutr. 2022;62(3):726-737. doi:10.1080/10408398.2020.1828262Yuan W, Zheng B, Li T, Liu RH.Quantification of Phytochemicals, Cellular Antioxidant Activities and Antiproliferative Activities of Raw and Roasted American Pistachios (Pistacia vera L.). Nutrients. 2022;14(15):3002. doi:10.3390/nu14153002Bae M, Kim MB, Park YK, Lee JY.Health benefits of fucoxanthin in the prevention of chronic diseases. Biochim Biophys Acta Mol Cell Biol Lipids. 2020;1865(11):158618. doi:10.1016/j.bbalip.2020.158618
Mossine VV, Mawhinney TP, Giovannucci EL.Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies. Adv Nutr. 2020;11(2):237-250. doi:10.1093/advances/nmz085
Tuli HS, Rath P, Chauhan A, et al.Phloretin, as a Potent Anticancer Compound: From Chemistry to Cellular Interactions. Molecules. 2022;27(24):8819. Published 2022 Dec 12. doi:10.3390/molecules27248819
Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.“An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022;87(6):2291-2309. doi:10.1111/1750-3841.16155
Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. doi:10.1186/1475-2891-3-5
Li Q, Wang Y, Mai Y, et al.Health Benefits of the Flavonoids from Onion: Constituents and Their Pronounced Antioxidant and Anti-neuroinflammatory Capacities. J Agric Food Chem. 2020;68(3):799-807. doi:10.1021/acs.jafc.9b07418
Ciudad-Mulero M, Matallana-González MC, Cámara M, Fernández-Ruiz V, Morales P.Antioxidant Phytochemicals in Pulses and their Relation to Human Health: A Review. Curr Pharm Des. 2020;26(16):1880-1897. doi:10.2174/1381612826666200203130150
Silveira BKS, da Silva A, Hermsdorff HHM, Bressan J.Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials. Crit Rev Food Sci Nutr. 2022;62(3):726-737. doi:10.1080/10408398.2020.1828262
Yuan W, Zheng B, Li T, Liu RH.Quantification of Phytochemicals, Cellular Antioxidant Activities and Antiproliferative Activities of Raw and Roasted American Pistachios (Pistacia vera L.). Nutrients. 2022;14(15):3002. doi:10.3390/nu14153002
Bae M, Kim MB, Park YK, Lee JY.Health benefits of fucoxanthin in the prevention of chronic diseases. Biochim Biophys Acta Mol Cell Biol Lipids. 2020;1865(11):158618. doi:10.1016/j.bbalip.2020.158618
