Foods Rich In Antioxidants: A Comprehensive List

Antioxidants are substances that prevent cell oxidation, and thus decrease the risk of heart diseases, improve the immune system, and assist in the prevention of various types of cancer. By following a diet that abounds in foods with antioxidants, you make sure that your body is protected from numerous diseases.

Red Grapes

These are rich in resveratrol and quercetin– two antioxidants that prevent platelet aggregation, improve the condition of blood vessels, and help having a healthier heart. The risk of inflammatory diseases, stroke, osteoporosis, and gastric ulcer also decreases when eating red grapes, either fresh or in the form of organic red wine. 

Olive Oil

Olive oil should not be missing from your diet because its flavonoid polyphenols lower blood pressure and cholesterol levels, heal sunburn, and decrease the risk of heart coronary disease. Besides that, olive oil contains 10 percent linoleic acid (Omega-6 oil), and 1 percent linolenic acid (Omega-3 oil). These essential fatty acids also have antioxidant properties.


Carrots are rich in an antioxidant that is called beta carotene, which is also found in broccoli, sweet-potatoes, and beets. Eating vegetables that contain beta carotene lowers the risk of bladder, breast, esophageal, stomach and lung cancers. Heart afflictions and arthritis also have a lower risk of developing by as much as 70 percent. Cooking carrots increases the amount of antioxidants as active compounds tend to decompose in the presence of heat. 


Berries include generous amounts of vitamins and minerals, as well as antioxidants and fiber. Blackberries, blueberries, and raspberries include proanthocyanidins, antioxidants that lower the risk of heart diseases and cancer. Strawberries also include ellagic acid, a substance that prevents the action of carcinogens. 


Tomatoes are known to contain lycopene and glutathione, two important foods antioxidants. Lycopene, a fat-soluble antioxidant that is also found in pink grapefruit, has twice the potential of beta-carotene. It decreases the risk of prostate, colon, lung and breast cancer. Glutathione, on the other hand, boosts the immune system. As with carrots, tomatoes are better when cooked, as heat breaks down the active substances. Since lycopene is fat-soluble, its absorption is improved when consuming tomatoes with oil.

Broccoli and Other Cruciferous Vegetables 

Broccoli, cabbage, brussel sprouts, and cauliflower are cruciferous vegetables that include indole-3-carbinol, one of the foods antioxidants that are able to decompose estrogen. These foods are recommended in the prevention of breast, cervical, and ovarian cancer. More than that, indole-3-carbinol can also be used for treating and preventing cervical dysplasia, an affliction that precedes cervical cancer. The risk of heart diseases decreases due to the beta-carotene that is contained in broccoli.


Garlic has been used for a long time as culinary and medicinal herb. Its antioxidants prevent the development of cancer, fight heart diseases and also have anti-aging properties. The sulfur compounds lower the cholesterol levels, decrease blood pressure, prevent blood coagulation and block free radicals. Furthermore, garlic can be used as a remedy for yeast infections and asthma, and also has anti-fungal properties. 


Spinach contains lutein, an antioxidant that improves eyesight. Hence, consuming spinach regularly helps preventing vision problems such as macular degeneration and cataracts. Lutein blocks free radicals that pose a danger to the eyes and protect the retina from sun damage. 


Soy lowers cholesterol levels, prevents osteoporosis, improves the symptoms of menopause, and also has anti-carcinogenic properties, due to the Genistein and other isoflavones that it contains. The antioxidants found in this food prevent several types of cancer, such as colon, breast, and prostate cancers. 


Tea plays an important role in preventing degenerative diseases. Green tea contains catechins, while black tea is rich in theaflavins. Both these antioxidants are able to fight free radicals and to prevent heart diseases and cancer. 

Whole Grains

Whole grains include vitamin E, an antioxidant that improves the immune system, prevents prostate cancer, arthritis, sunburn, and male infertility. Moreover, whole grains also contain phytic acid, an antioxidant that prevents breast, liver, and colon cancers.  

Antioxidants bring numerous benefits to your health by helping in the prevention of so many health conditions. Hence, by assuring  an adequate intake of these substances, you can stay healthy for a longer period of time.


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  • massoud

    how many times we eat them every day to be safe fram cancer

  • priya

    I have undergone renal transplantation before 32 days . I heard that i have high risk of getting cancer since i use immuno suppresive medicines.Please kindly suggest what diet to follow to prevent cancer and at the same time it should not reject my kidney .