Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Coffee is incredibly high in antioxidants. Several studies have shown that people get more antioxidants from coffee than any other food group.

Antioxidant supplements are popular, but evidence suggests that they have several drawbacks. This article explains what antioxidant supplements are….

Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. Here are 10 evidence-based health benefits of…. Pyrroloquinoline quinone PQQ supplements are purported to boost your energy levels, mental focus, and longevity.

This article explains everything…. Black tea offers a variety of health benefits, including improved cholesterol, better gut health and decreased blood pressure.

Here are 10 health…. Yerba mate is a type of tea with powerful benefits for your health and weight. Here are 7 ways that drinking yerba mate can improve your health. Berries are among the healthiest and most nutritious foods on earth.

Here are 11 ways that eating berries can improve your health. Honey is renowned for its rich, sweet flavor, versatility in the kitchen, and health benefits. Here are 7 honey benefits, all backed by science. Discover which diet is best for managing your diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Antioxidants Explained in Simple Terms. By Atli Arnarson BSc, PhD on July 12, What they are Free radicals Food sources Antioxidant types Supplements Bottom line Antioxidants are molecules that can help your body fight off harmful free radicals, which have been linked to health conditions like diabetes and cancer.

What are antioxidants? How free radicals function. Antioxidants in foods. Types of dietary antioxidants. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories.

Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.

Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health.

Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress.

Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and….

Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. By doing so, they help maintain proper physiological function and guard your health. There are two major types of antioxidants: endogenous and exogenous.

Endogenous antioxidants are ones that the body can produce. They can exist as enzymes, such as catalase CAT , or in non-enzyme forms like bilirubin or uric acid. Antioxidants considered to be exogenous are ones that the body can't produce.

These are the antioxidants most people may be familiar with, as they have to come from food. Examples of exogenous antioxidants include:. Many plant-based foods provide antioxidants, so they're easy to come by. Some of the top sources include:.

To take in a broader spectrum of antioxidants—as well as vitamins, minerals, and fiber—aim for various plant-based food groups of different colors. Another way to increase your antioxidant intake is to replace processed foods with whole, plant-based foods.

Also, consider the following ideas and tips for increasing antioxidant consumption:. Antioxidant supplements are dietary supplements based on antioxidants that you can get from food like selenium, vitamin C, and beta-carotene. Just like natural antioxidants, the supplements are intended to eliminate free radicals.

However, scientists have concluded that getting antioxidants from foods is better than supplements. Antioxidant supplements tend to come in high doses. Too much of any antioxidant can be more harmful than helpful. Also, research regarding the effectiveness of antioxidant supplements has been mixed, or the supplements have not resulted in significant benefits to individuals' health in the studies.

Some research has linked high-dose beta-carotene supplement use with an increased risk of lung cancer in smokers. Taking high-dose supplements of vitamin E has been associated with an increased risk of both hemorrhagic stroke—a type of stroke caused by bleeding in the brain—and prostate cancer.

Also, drug interactions can occur between antioxidant supplements and any medications you may be prescribed. For example, a person taking blood thinners can be at increased risk of bleeding if they also take vitamin E supplements.

Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with a healthcare provider or pharmacist before starting any supplements. Antioxidants are an essential aspect of proactive nutrition and may help to fend off aging and chronic disease. However, know that antioxidants aren't a cure-all, and they shouldn't be used in supplement form to treat a medical condition without the supervision of a healthcare provider.

To best reap the benefits of antioxidants, source them from whole foods or products made from whole food ingredients. It's also the most delicious and satisfying way to get your daily dose. National Institute of Cancer. Oxidative stress. Free radical properties, source and targets, antioxidant consumption and health.

Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem.

Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman. Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article.

Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It. Oxidative Stress: Your FAQs Answered.

Your 5-Minute Read on Fighting Brain Fog. What Is Carbon 60 C60? Your FAQs Answered. Is Carbon 60 C60 Good for You? Read this next. READ MORE. Understanding and Managing Chronic Inflammation. Medically reviewed by Stella Bard, MD. Inflammation: What You Need to Know Inflammation is one way your body fights infection, injury, and disease.

Your doctor can perform… READ MORE. Your body's cells naturally produce some powerful antioxidants, such as alpha lipoic acid and glutathione. The foods you eat supply other antioxidants, such as vitamins C and E.

Plants are full of compounds known as phytochemicals—literally, "plant chemicals"—many of which seem to have antioxidant properties as well. For example, after vitamin C has "quenched" a free radical by donating electrons to it, a phytochemical called hesperetin found in oranges and other citrus fruits restores the vitamin C to its active antioxidant form.

Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as flavanols in cocoa, anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are also antioxidants. News articles, advertisements, and food labels often tout antioxidant benefits such as slowing aging, fending off heart disease, improving flagging vision, and curbing cancer.

And laboratory studies and many large-scale observational studies those that query people about their eating habits and supplement use and then track their disease patterns have noted antioxidant benefits from diets rich in them, particularly those coming from a broad range of colorful vegetables and fruits.

But results from randomized controlled trials of antioxidant supplements in which people are assigned to take specific nutrient supplements or a placebo have not supported many of these claims.

Indeed, too much of these antioxidant supplements won't help you and may even harm you. It is better to supply your antioxidants from a well-rounded diet. To learn more about the vitamins and minerals you need to stay healthy, read Making Sense of Vitamins and Minerals , a Special Health Report from Harvard Medical School.

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Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. In addition, different types of antioxidants may not be interchangeable.

Each of the many antioxidants found in the body has different properties. Our bodies make some of the antioxidants we need. Additional antioxidants come from foods, such as fruits, vegetables, and grains. Some antioxidants, such as vitamins C and E and beta-carotene, are also available as dietary supplements.

As will be discussed in more detail below, extensive studies have been done to evaluate the effects of antioxidant supplements on the risks of chronic diseases associated with aging. Much of this research focused on vitamin E and beta-carotene a pigment found in vegetables and fruits that can be turned into vitamin A in your body.

Other studies looked at vitamin C, carotenoids other than beta-carotene, or other antioxidants. In general, except for age-related macular degeneration, there is currently no evidence that antioxidant supplements have a positive impact on these diseases.

On the other hand, there is extensive evidence that people who eat more vegetables and fruits—foods that are rich sources of antioxidants—have lower risks of chronic diseases. For example:. There are several possible reasons why antioxidant supplements may not prevent cardiovascular disease and cancer even though antioxidant-rich vegetables and fruits are associated with reduced risk:.

The current evidence does not support the idea that antioxidant supplements can prevent cancer. In fact, high doses of one antioxidant, beta-carotene, may increase the risk of lung cancer. The current evidence does not support the idea that antioxidant supplements can prevent cardiovascular disease.

In fact, high doses of one antioxidant, beta-carotene, may increase the risk of death from cardiovascular disease. No, according to a large body of research. A review of 9 high-quality studies , participants that tested supplements of various antioxidants vitamin E, vitamin C, beta-carotene alone or in combinations found no evidence of an effect of the antioxidants on the occurrence or progression of cataracts.

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