Antioxidants have made headlines for their contribution to hot topics like information reduction and cancer risk. Although there are many different foods that contain antioxidants, they are not all things you might initially think of as colorful fruits and vegetables. Let’s look at some surprising foods that are packed with antioxidants, along with tips on how to include them in your day.
What are antioxidants?
Antioxidants are small but powerful compounds found in specific foods that provide nutritional benefits beyond your basic nutritional needs. Antioxidants are an umbrella term that includes many different types within this classification: anthocyanins, carotenoids, flavonoids, catechins, polyphenols, and certain vitamins and minerals all act as antioxidants.
These molecules act like a “clean-up crew” in the body. They help repair and fight damaged or harmful cells, also called free radicals, which can lead to cancer, inflammation and chronic illnesses like heart disease. Eating a variety of antioxidant-rich foods can help neutralize these free radicals, which can help keep the body healthy.
While several foods known to be rich in antioxidants (like blueberries and leafy greens) often get all the attention, there are many lesser-known sources of antioxidants that are overlooked. “It’s important to note that there aren’t just a handful of “superfoods.” Eating a mixture of foods is essential because they all contain unique substances that have different types of antioxidant functions,” adds culinary nutritionist, Kristy Del Coro, MS, RDN, LDN, based in southern Maine.
7 surprising foods rich in antioxidants
1. Prunes
Prunes, or dried plums, are rich in antioxidants like anthocyanins, which give them their deep purple hue and help fight cancer by reducing oxidative stress. Although more research is needed, a 2023 study suggests that eating three to five servings of dried fruit per week may help reduce the risk of certain cancers, including pancreatic, prostate, stomach, and breast cancers. bladder and colon, Taylor Janulewicz, RDN, oncology dietitian. , adds. Additionally, prunes have higher antioxidant levels than many fruits, including blueberries, because their nutrients are concentrated during drying. This makes them excellent for supporting gut, heart, and bone health, as well as healthy aging, Del Coro tells us.
2. Apples
A surprisingly nutrient-dense fruit, apples are packed with antioxidants like phloretin, which show promise in fighting various cancers by potentially reducing cancer cells, comments Janulewicz. They are particularly rich in a class of antioxidants called flavonoids, including quercetin, catechin, and chlorogenic acid, especially in the skin of apples.
Del Coro shares that certain apple varieties like Fuji, Red Delicious, and Gala appear to have higher antioxidant levels. “It is 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 unsuspecting source of antioxidants, containing over 25 different flavonoids, including quercetin. “Red onions also contain anthocyanins, which give them their vibrant color,” says Del Coro. Even more surprising, a 2020 study found that onion peels have a higher concentration of flavonoids than the rest of the onion, suggesting potential health benefits of using them in soups or broths, 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 powerful source of antioxidants, including flavonoids, phenolic compounds, and vitamins like vitamin C, says Alyssa Simpson, RDN, CGN, CLT. These nutrient compounds work together to help fight inflammation, reduce cancer risk, alleviate oxidative stress, and may also support heart health. If you’re looking for ways to incorporate more beans into your meals, here are our 15 Best Black Bean Recipes for Lunch and 17 Healthy Recipes That Start with a Can of Chickpeas.
5. Potatoes
When we think of antioxidants, most people think of colorful fruits and vegetables. But you may be surprised to learn that potatoes are also an important source of antioxidants. “Potatoes are full of antioxidants, most concentrated in their skins, including vitamin C for immune support, carotenoids like lutein and zeaxanthin for eye health, and phenolic acids like chlorogenic acid , which can reduce the risk of chronic diseases,” shares Simpson. Potatoes get a bad rap, but they’re high in nutrients, low in calories, and a filling source of energy. Discover 22 easy potato side dishes in three steps.
6. Nuts
Walnuts are particularly rich in antioxidants and healthy fats, providing significant protection against heart disease and oxidative stress. Vitamin E, also known for its antioxidant properties, found in almonds and hazelnuts, helps prevent heart, brain and age-related diseases, while selenium found in Brazil nuts also contributes to these benefits, Simpson shares with us. Plus, with their high antioxidant capacity, pistachios rival other antioxidant-rich foods like blueberries and pomegranates, as demonstrated in a Cornell University study, Lauren Manaker, MS, RDN, LD, CLEC, Registered Dietitian based in Charleston.
7. Algae
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), sweet kelp (brown seaweed) and sea lettuce (green seaweed). , she adds. Brown sea vegetables contain the highest content of antioxidants from carotenoids such as beta-carotene, lycopene and fucoxanthin. Fucoxanthin is a powerful algae-specific antioxidant with anti-inflammatory, anti-cancer, and potentially liver-protective effects, says Del Coro.
The essential
Eating more antioxidants doesn’t mean you have to eat a specific way, and you can find a variety of nutritional benefits in unsuspecting places. Don’t be afraid to expand your palate and eat a variety of foods to increase your antioxidant intake. Not all choices have to be colorful, and many foods like nuts, potatoes, onions and beans are very nutritious and offer high antioxidant content.