Natural Foods High in Antioxidants, Best Antioxidant Foods

The natural antioxidant rich food categories given on this page are foods that will improve your health. Top 20 foods high in antioxidant are listed.

Antioxidants and free radicals | Antioxidants vitamins and antioxidants supplement | Foods high in Antioxidants |

Foods High in Antioxidants

Natural antioxidant foods are 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.


Best Sources of High Antioxidants Foods

  1. Fruits
    Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit.
  2. Vegetables
    Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
  3. Dry Fruits high in antioxidants
    Apricots, prunes, dates.
  4. Legumes
    Broad beans, pinto beans, soybeans.
  5. Nuts and seeds
    Pecans, walnuts, hazelnuts, ground nut, sunflower seeds.
  6. Cereals
    Barley, millet, oats, corn.
  7. Spices
    cloves, cinnamon, oregano

The antioxidant content of top 20 foods are given below.

Best Antioxidant Foods

All foods are not equally good if we consider their antioxidant content. Some foods are better than the others. USDA recommends top 20 best sources of food antioxidants as measured by their total antioxidant capacity per serving size. These antioxidant rich foods provide more antioxidant power than antioxidant vitamins and supplement.

List of 20 Best Foods High in Antioxidants

In the table below, the foods antioxidant power is given as per their serving sizes.

Rank Type Food item Serving size Total antioxidant capacity per serving size
1 Beans/Legumes Red Beans (dried) Half cup 13727
2 Fruit, Berry Wild blueberry 1 cup 13427
3 Beans/Legumes Red kidney beans (dried) Half cup 13259
4 Beans/Legumes Pinto beans Half cup 11864
5 Fruit, Berry Blueberry  1 cup 9019
6 Fruit, Berry Cranberry 1 cup (whole) 8983
7 Vegetable Artichoke (cooked) 1 cup (hearts) 7904
8 Fruit, Berry Blackberry 1 cup 7701
9 Fruit Prune Half cup 7291
10 Fruit, Berry Raspberry 1 cup 6058
11 Fruit, Bery Strawberry 1 cup 5938
12 Fruit Red Delicious apple One 5900
13 Fruit Granny Smith apple One 5381
14 Nut Pecan 1 ounce 5095
15 Fruit, Bery Sweet cherry 1 cup 4873
16 Fruit Black plum One 4844
17 Vegetable Russet potato (cooked) One 4649
18 Beans/Legumes Black beans (dried) Half cup 4181
19 Fruit Plum One 4118
20 Fruit Gala apple One 3903

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.

Fruits Antioxidant Value
ORAC units per 100 grams
Vegetables Antioxidant Value
ORAC units per 100 grams
Prunes5570Kale 1770
Raisins2830 Spinach 1260
Blueberries2400 Brussels sprouts 980
Blackberries2036 Alfalfa sprouts 930
Strawberries1540 Broccoli flowers 890
Raspberries 1220 Beets 840
Plums 949 Red bell pepper 710
Oranges 750 Onion 450
Red grapes 739 Corn 400
Cherries 670 Eggplant 390
Kiwi fruit 602    
Grapefruit 483    

USDA recommends to eat foods containing at least 3,000 ORAC units a day.

Moral: For natural antioxidants "Eat Fruits and Vegetables!"



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