As free radicals (see below) have deficiency of electrons, compounds are needed which can neutralize free radicals by donating their own electrons to free radicals but they themselves do not become free radicals in the process. This stops the electron-"stealing" chain reaction.
The antioxidants themselves do not become free radicals by donating an electron because they are stable in either form. They convert free radicals to harmless waste products that are eliminated from the body before any damage is done to the body.
Thus the antioxidants act as scavengers, helping to prevent cell and tissue damage.
The antioxidants are very good for prevention of diseases like heart disease and cancers. The vitamin E may protect against cardiovascular disease by defending against plaque formation in the arteries.
The vitamin C defend against cancers of the mouth, larynx and esophagus.
What are Free Radicals?
In a molecule, atoms are bound together by sharing electrons with other atoms. When weak bonds split, free radicals are formed.
A free radical is a molecule with one electron missing. These free radicals are very unstable and attack the nearest stable molecules to get electrons. This results in a chain reaction and new free radicals are formed.
What Produces Free radicals?
Free radicals are formed in the body due to several reasons. Some are given below.
Burning of oxygen by body's cells to produce energy.
Environmental factors such as pollution, smoking, cigarette smoke, alcohol, stress, herbicides, radiation and ultraviolet light.
Sometimes the body's immune system create them to neutralize viruses and bacteria.
Free Radical Damage
Normally the body can handle these free radicals, but excessive free radicals can damage cells and are not good for health.
If the free radicals take electrons from important components in the body, like protein, fat or DNA, they create health problems such as cataract, heart disease, arthritis, aging and cancer. Free radicals can also contribute to premature aging.
List of Natural Antioxidant Foods
Natural antioxidant food list include fruits, vegetables, cereals, legumes, nuts and seeds. The best way to ensure adequate intake of the antioxidants is to eat a variety of fruits and vegetables through a diet consisting of 5 to 8 servings of fruits and vegetables per day.
Scientists as reported at the 238th National Meeting of the American Chemical Society in Aug 2009 have found that some vegetables and fruits like berries, grapes, walnuts, olives, and foods like chocolate, wine, coffee, tea and popcorn, and some breakfast cereals contain large amounts of healthful antioxidant substances called polyphenols.
Polyphenols play important role in reducing the risk of heart disease, cancer and other diseases.
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava. The longan fruit is termed as a Superfood due to its antioxidant and other benefits (Health benefits of Longan Fruit) Antioxidant concentrations in some fruits are: about 500 mg per 100 g in guavas, 330 mg in plums, 170 mg in mangoes, 135 mg in pomegranates, 125mg in apples and 30 mg in bananas. Watermelons and pineapples offer the least protection for the body's fight against free radicals, according to Dr Sreeramulu reported in the Telegraph (2012). The study found that guavas are the ultimate super food with the highest concentration of antioxidants.
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets are antioxidant rich.
Broad beans, pinto beans, soybeans are antioxidants sources.
Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds contain good amount of antioxidants. Roasted peanuts are far richer in antioxidants than apples, beets and carrots and comparable to the antioxidant content of strawberries and blackberries.
Peanuts contain high concentrations of antioxidant polyphenols, roasting boosts its overall antioxidant content by as much as 22 per cent. Roasted peanuts are far richer in antioxidants than apples, beets and carrots and comparable to the antioxidant content of strawberries and blackberries.
Barley, millet, oats, corn are rich in antioxidants.
cloves, cinnamon, oregano
Top 20 Antioxidant Foods Chart
All foods are not equally good if we consider their antioxidant content. Some are better than the others in their antioxidant capability. USDA recommends top 20 best sources of food antioxidants as measured by their total antioxidant capacity per serving size. These foods provide more antioxidant power than antioxidant vitamins and supplement. The antioxidant content of top 20 antioxidant foods are given below.
In the table below, the list is given according to their antioxidant power per their serving sizes.
Total anti- oxidant capacity per serving size
Red Beans (dried)
Red kidney beans (dried)
1 cup (whole)
1 cup (hearts)
Red Delicious apple
Granny Smith apple
Russet potato (cooked)
Black beans (dried)
Scientists at the USDA have developed a rating scale that measures the antioxidant content of various natural plant foods. The scale is called ORAC, which stands for Oxygen Radical Absorbance Capacity.
Anti- oxidant Value ORAC units per 100 grams
Anti- oxidant Value ORAC units per 100 grams
Red bell pepper
USDA recommends to eat foods containing at least 3,000 ORAC units a day.
All teas are an extremely rich source of antioxidants. Tea has approximately ten times the amount of antioxidants found in fruits and vegetables. But fruits and vegetables have other important nutrients.
All teas - oolong tea, black tea and green tea all come from antioxidant rich plant called Camellia sinensis. All teas contain the same amount of antioxidants, the main difference lies in the way they are processed. While green tea is wilted and steamed, oolong and black teas are processed by fermenting and crushing.
It should be noted that adding milk to tea does not affect the antioxidant absorption in the body .
C. Vijayakumar et. al., Addition of Milk Does Not Alter the Antioxidant Activity of Black Tea, Annals of Nutrition and Metabolism, Vol. 49 (2005).
Benzie, I; Evolution of dietary antioxidants, Comparative Biochemistry and Physiology 136 (1), 113-26 (2003)
Thomas D, Vitamins in health and aging, Clin Geriatr Med 20 (2), 259-74 (2004)
Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, 2007, the United States Department of Agriculture, http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/ORAC/ORAC07.pdf
Give Your Comments: You can add your comments on this article.
Comments to date: 11. Page 1 of 1.
Amit Bajaj, IP: 18.104.22.168 11:04pm on Monday, April 13th, 2015
My daughter 15 years old living in jalandhar India having seasonal allergies s advice diet & home remedies
Ozzie, IP: 22.214.171.124 10:04pm on Tuesday, February 17th, 2015
I had a stoke in November 2014 .i'm very concerned about consuming to much antioxidants. Can one over dose on antioxidants.
Admin: If you take antioxidants as natural fruits and vegetables, then it is unlikely to do over.
elizabeth howard, IP: 126.96.36.199 10:11pm on Saturday, January 24th, 2015
just learning how things work cause I am type 2 diabetes and granddaughter is type I along with my brother having to make life stile changes hop this plan works I beleave in the power of God.
Laurie horrocks, IP: 188.8.131.52 5:32pm on Saturday, October 18th, 2014
I found your article very interesting. I stopped eating kidney beans and I used to eat them all the time for years and I'm getting arthritis . Back to kidney beans for sure.
Jeb Strickland, IP: 184.108.40.206 5:44pm on Tuesday, February 18th, 2014
Antioxidants eliminate free radicals (cells missing an electron). They affect chemo in the same manner, so cease antioxidant regimen if in chemo cancer treatment.
barbara marquis, IP: 220.127.116.11 2:50pm on Tuesday, October 15th, 2013
My main question is regarding multiple prescription drugs which I know produce free radicals in my body. Is eating a healthy diet of antioxidant rich foods enough to keep the free radicals in check? It is worrisome after long-term use of meds I will continue to need.
Wally Pribyl, IP: 18.104.22.168 4:26pm on Sunday, August 25th, 2013
My cancer has returned 3x,I have been advised to try pawpaw, but not to take antioxidents,or coq10.????? Are fruit and veg. different than supplements? Admin: Fruits and vegetables are natural and act slowly on the body. There is no harm in trying pawpaw.
Judith hoff, IP: 22.214.171.124 12:28pm on Wednesday, May 29th, 2013
Carmencita ligsay, IP: 126.96.36.199 9:22am on Tuesday, April 16th, 2013
Very informative thanks! I'll copy this for my ready reference of what food to take to keep healthy despite the age.
Tapas Naskar, IP: 188.8.131.52 3:43am on Saturday, March 30th, 2013
Please let me know ten top antioxidant fruits & vegetables.
Jean, IP: 184.108.40.206 7:34pm on Monday, October 22nd, 2012
Very helpful, nice lay out. What are the antioxidant level of concord grapes. Admin: While both Concord and red grapes have high levels of antioxidants, the deeper color of the Concord grapes give them more natural antioxidant power than their lighter-skinned counterparts, as measured by ORAC . Polyphenols are the type of antioxidants that give Concord grapes their vibrant color.
1 cup serving of Concord grapes contain 62 calories, 16 g of carbohydrates, 1 g of fiber and 0.5 g of protein, 6 percent of the daily recommended intake DRI) for vitamin C and 2 percent of DRI for vitamin A. provides.