Antioxidants are compounds that can prevent or slow damage to cells caused by free radicals. The antioxidant content of foods can be measured in various ways, with one of the most popular methods being the Oxygen Radical Absorbance Capacity (ORAC) score. While it’s challenging to provide an exhaustive “maximum to minimum” list due to variations in testing methods, sample preparations, and other factors, here’s a general list of 30 antioxidant-rich foods based on commonly accepted ORAC values and other research:
Antioxidant-rich foods have many advantages, including:
- Protecting cells from damage. Antioxidants help to neutralize free radicals, which are unstable molecules that can damage cells. This can help to reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease.
- Boosting the immune system. Antioxidants can help to boost the immune system by increasing the production of white blood cells, which fight infection.
- Improving skin health. Antioxidants can help to protect the skin from damage caused by UV radiation and pollution. They can also help to reduce the signs of aging, such as wrinkles and fine lines.
- Promoting eye health. Antioxidants can help to protect the eyes from age-related macular degeneration and cataracts.
- Improving brain function. Antioxidants can help to improve cognitive function and protect the brain from damage.
In addition to these specific benefits, antioxidant-rich foods are also generally nutritious and healthy. They are often a good source of vitamins, minerals, and fiber.
Here are some examples of how antioxidant-rich foods can be beneficial:
- A study published in the journal Circulation found that people who ate a diet rich in fruits and vegetables, which are good sources of antioxidants, had a lower risk of heart disease.
- A study published in the journal Cancer Epidemiology, Biomarkers & Prevention found that people who ate a diet rich in blueberries, which are a good source of antioxidants, had a lower risk of developing colorectal cancer.
- A study published in the journal Neurology found that people who ate a diet rich in antioxidants had a slower decline in cognitive function as they aged.
- Goji berries: Often termed a “superfood” because of their high antioxidant content.
- Wild blueberries: Wild varieties typically have a higher antioxidant content than cultivated ones.
- Dark chocolate (70% cocoa and above): Rich in flavonoids.
- Pecans: Contains antioxidants and healthy fats.
- Artichokes (boiled): Especially rich in the antioxidant known as chlorogenic acid.
- Elderberries: Often used in syrups and supplements for immune support.
- Kidney beans: Besides antioxidants, they’re also packed with protein and fiber.
- Cranberries: Best consumed in their whole form to maximize benefits.
- Blackberries: Rich in vitamins, minerals, and antioxidants.
- Cilantro: Contains a unique blend of antioxidants.
- Strawberries: Packed with vitamin C and other antioxidants.
- Red cabbage: Contains anthocyanins, which have antioxidant properties.
- Raspberries: Especially rich in dietary fiber and antioxidants.
- Plums: Contains vitamin C and phytonutrients.
- Oranges: Known for their vitamin C content.
- Red grapes: Contains resveratrol, especially in the skin.
- Cherries: Especially tart cherries, which are high in anthocyanins.
- Kale: One of the most nutrient-dense foods on the planet.
- Spinach: Rich in vitamins, minerals, and antioxidants.
- Beets: Contains betalains, which have antioxidant and anti-inflammatory properties.
- Broccoli: Provides a good amount of sulforaphane, a potent antioxidant.
- Green tea: Rich in catechins and other antioxidants.
- Pomegranates: Contains punicalagins and punicic acid, which are potent antioxidants.
- Black beans: High in protein, fiber, and antioxidants.
- Red bell peppers: High in vitamin C and beta-carotene.
- Brussels sprouts: Contains kaempferol, a potent antioxidant.
- Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties.
- Sweet potatoes: High in beta-carotene, which the body converts to vitamin A.
- Tomatoes: Rich in lycopene, especially when cooked.
- Walnuts: Contains healthy fats and antioxidants.
| Rank | Food | Total Antioxidant Capacity (ORAC) per 100g |
|---|---|---|
| 1 | Green mint | 142,600 |
| 2 | Cinnamon | 139,900 |
| 3 | Cloves | 125,600 |
| 4 | Allspice | 101,500 |
| 5 | Oregano | 72,800 |
| 6 | Basil | 28,100 |
| 7 | Dried prunes | 26,329 |
| 8 | Dark chocolate (70% cocoa or higher) | 25,876 |
| 9 | Pecans | 17,660 |
| 10 | Dried apricots | 17,355 |
| 11 | Blueberries | 16,100 |
| 12 | Walnuts | 13,700 |
| 13 | Blackberries | 13,200 |
| 14 | Strawberries | 10,280 |
| 15 | Raspberries | 10,090 |
| 16 | Artichokes | 7,900 |
| 17 | Kale | 7,600 |
| 18 | Cauliflower | 7,300 |
| 19 | Red cabbage | 6,400 |
| 20 | Orange bell pepper | 6,000 |
| 21 | Beets | 5,500 |
| 22 | Sundried tomatoes | 4,700 |
| 23 | Goji berries | 4,669 |
| 24 | Acai berries | 4,400 |
| 25 | Plums | 4,360 |
| 26 | Dark-colored grapes | 4,300 |
| 27 | Broccoli | 3,100 |
| 28 | Spinach | 2,960 |
| 29 | Carrots | 2,700 |
| 30 | Sweet potatoes | 2,690 |
| 31 | Elderberries | 2,661 |
| 32 | Red beans | 2,649 |
| 33 | Kidneys beans | 2,632 |
| 34 | Cranberries | 2,582 |
| 35 | Black-eyed peas | 2,579 |
| 36 | Dark cherries | 2,460 |
| 37 | Lentils | 2,369 |
| 38 | Aronia berries | 2,349 |
| 39 | Quinoa | 2,347 |
| 40 | Dark plums | 2,317 |
| 41 | Tart cherries | 2,262 |
| 42 | Boysenberries | 2,254 |
| 43 | Dark-colored raisins | 2,252 |
| 44 | Pink grapefruit | 2,247 |
| 45 | Dark-colored mulberries | 2,195 |
| 46 | Dark-colored peaches | 2,168 |
| 47 | Dark-colored nectarines | 2,165 |
| 48 | Dark-colored apples | 2,131 |
| 49 | Dark-colored pears | 2,097 |
| 50 | Papaya | 2,072 |
Top 20 Indian food which has most antioxidant per 100g serving
India boasts a rich culinary tradition filled with herbs, spices, and foods known for their high antioxidant content. Many of these ingredients have been used for centuries in Ayurvedic practices for their healing properties. Based on their antioxidant capacity, here are the top 20 Indian foods with the most antioxidants per 100g serving:
- Amla (Indian Gooseberry): Extremely rich in vitamin C and other antioxidants.
- Turmeric: Curcumin, the active ingredient, is a potent antioxidant.
- Cloves: One of the spices with the highest ORAC (Oxygen Radical Absorbance Capacity) values.
- Cumin seeds: Used extensively in Indian cooking and packed with antioxidants.
- Fenugreek seeds: Besides antioxidants, they have various health benefits.
- Black pepper: Contains piperine, which has antioxidant properties.
- Green cardamom: Frequently used in Indian sweets and drinks.
- Ginger: Contains gingerol, a substance with powerful antioxidant properties.
- Red and green chillies: High in antioxidants, including capsaicin.
- Mustard seeds: Commonly used for tempering in Indian dishes.
- Sesame seeds: Often used in making sweets, chutneys, and flavoring dishes.
- Ragi (Finger millet): A grain known for its high antioxidant content.
- Pomegranate: Especially the seeds, which are rich in punicalagins and anthocyanins.
- Moringa leaves (Drumstick tree leaves): Extremely nutrient-dense and rich in antioxidants.
- Neem: Though bitter, neem leaves are packed with antioxidants and used in various traditional remedies.
- Bael fruit: A traditional fruit known for its digestive and antioxidant properties.
- Black tea: A staple in many Indian households, it contains polyphenols and catechins.
- Tamarind: Used in a variety of dishes for its tangy flavor and antioxidant-rich content.
- Curry leaves: Used as a flavoring agent in many dishes and rich in antioxidants.
- Bitter gourd (Karela): Although bitter, it’s consumed for its medicinal and antioxidant properties.