Antioxidants are some chemical compounds produced in our body and also found in some food items which protect us from the damaging effects of free radicals.

During oxidation, our body produces some free radicals which cause damage to the cells.  As these free radicals are harmful to our body, antioxidants play an important role in protecting the cells of our body from the damaging effects of free radicals.

Due to unhealthy foods consumption, stress and several other factors free radicals are formed and accumulate in our body causing oxidative stress and destroy the DNA of cells.

When the oxidative stress continues for a long period of time, it leads to chronic diseases like type-2 diabetes, cardiovascular disease, cancer etc. If we consume antioxidant-rich foods, it improves our blood’s antioxidant levels, suppresses the oxidative stress caused by free radicals and helps us to fight these types of chronic diseases. In this article, we will discuss top 20 healthy food items rich in antioxidants.


Following are the 20 Best Healthy Food Items Rich In Antioxidant which is perfect for your healthy diet. Let’s Begin:


Dark Chocolate

Chocolate is something that every one of us loves to eat, but you will be surprised to know that is a powerful source of antioxidant.

Here we are talking about dark chocolates made from Cocoa seeds. It is because it has much amount of cocoa and obviously has more minerals and antioxidants.

Not only the antioxidant present in Dark Chocolate reduces heart disease but also reduce systolic blood pressure. The antioxidants present in Dark Chocolates raises blood oxidant level as well as raise the good HDL cholesterol and prevent bad LDL cholesterol from oxidation.

Based on the FRAP test Dark chocolate has up to 15 Mmol of antioxidant per 100 grams which is more than any type of berries. Health benefits of eating dark chocolates are numerous.


Green tea is loaded with abundant antioxidants like catechin and other polyphenols. Catechin present in green tea is an important anti-inflammatory compound.

Moreover, the antioxidant present in green tea have shown anticancer potential and found to reduce 22% of the developing of breast cancer and 57% reduction in the risk of colorectal cancer.


Black Tea

Like green tea black tea has also several health benefits due to its antioxidant-rich Property.

Unlike green tea which contains high levels of EGCG an antioxidant that is when combined with caffeine can help to reduce weight, black tea contains high levels of antioxidant gallic acid, which may help fight cancer by preventing its spread from one organ to another organ.


Blue Berries are rich in nutrients and antioxidants but contains fewer calories. According to FRAP analysis, it has almost 9.2 mmol of antioxidants per 100 grams.

According to research blueberries contain a high amount of antioxidants as compared to other fruits and vegetables. The antioxidants present in blueberries delay the decline in brain function happening due to aging.



It contains quercetin, a potent antioxidant that can help our body to fight against free radicals. Onions stimulate the respiratory tract and thus helps expel sputum (phlegm). The antioxidant present in onion is known to be helpful in treating certain cancers.


Pecans are a kind of nuts found in Mexico and South America. These nuts are loaded with antioxidants.

Based on FRAP analysis Pecans contain 10.6 mmol of antioxidants per 100 grams. Not only for antioxidants, but pecans are also a good source of healthy fats and minerals but as it in rich in calories, it should be consumed in a moderate amount.



Red cabbage is also known as purple cabbage. Red cabbage is rich in antioxidant and is also a good source of vitamin- A, C and K. Nutritional benefits of a red cabbage is higher than a regular cabbage due to it’s higher antioxidant content.

The antioxidant present in red cabbage is known as Anthocyanin’s which reduce the risk certain kind of cancer and cardiovascular disease.


Beans are one of those vegetables which have a sound amount of antioxidants. The antioxidant present in beans is known as Kaempferol which is known to reduce chronic inflammation and suppress the growth of cancer.



Spinach is one of the most commonly used leafy vegetables. Spinach is one of the superfoods that is loaded with an ample amount of antioxidants, vitamins, and minerals but low in calorie.

It has two antioxidants known as Lutein and Zeaxanthin which help to protect the eyes from harmful UV light and also from other harmful lights of different wavelengths.


Beetroots are the rich source of antioxidants, fiber, potassium, iron, and folate. The antioxidants present in beet is known to reduce osteoarthritis, pain, and inflammation



Strawberries are one of the most popular berries all around the world. They are a rich source of antioxidants mainly vitamin-C. Based on FRAP analysis it provides 5.4 mmol of antioxidants per 100 grams.

The antioxidants present in strawberries which give them the bright red color is known as anthocyanins which reduce the risk of heart diseases.


It is a rich source of antioxidants, dietary fiber, and minerals.  It is a kind of vegetable found in North America. Based on FRAP analysis it contains up to 4.7 mmol of antioxidant per 100 grams.

The antioxidant present in it is known as chlorogenic acid, which is helpful in reducing the risk of certain cancer, type-2 diabetes, and heart disease.


EVOO is the short form of extra virgin olive oil.  The antioxidant present in EVOO protects the heart and blood vessels from getting damaged. Apart from the antioxidant property it also has anti-inflammatory property.


Lemon is a citrus fruit and also a rich source of vitamin C. Vitamin C is also known to be a powerful antioxidant. Lemon is a common food item included in every meal.


Almonds, walnuts, pistachios etc are a great source of vitamin-E, a powerful antioxidant



Broccoli is one of the superfoods packed with numerous vital nutrients. Broccoli has a high vitamin-C content which makes it a good source of antioxidant. Broccoli is also rich in selenium, which is known to protect body cells from damage


Watermelon is a seasonal fruit that we get only in the summer season. Due to its nutritional benefits and more water content it an ideal fruit for summer. An antioxidant glutathione present is watermelon acts as a protective layer of cells from the harmful effects of toxins. It is also a rich source of Vitamin-C.


Red Wine

It is prepared from dark-colored grapes; contain polyphenols, which combat the oxidation process in the human body.


Banana is an instant calorie profiling food. Besides, it also has antioxidant properties. Ripened bananas are known to have more antioxidant property as compared to unripe bananas.

It plays a significant role in the human body in controlling oxidative process.


Oat is a dietary source of many antioxidants like Vitamin- E, phytic acid, phenolic compounds, and avenanthramides, apart from the antioxidants some useful phytochemicals like flavonoids and sterols are also present.

Note: Besides these food items there are also some other foods which are the good source of antioxidants and they are as follows:

  • • BARLEY
  • • COFFEE

Why must we include antioxidant-rich food in our diet?

Lifestyle changes, pollution, stress, and fast foods are responsible to produce free radicals and toxins in our body. These toxins and free radicals are the sole reason to cause some life-threatening diseases like hypertension, cancer, diabetes autoimmune diseases etc.

To combat the harmful effects of free radicals and toxins we must include antioxidant-rich foods in our diet. Besides fighting such deadly diseases these food items can reduce extra body weight and significantly increase the life expectancy of a person by declining the aging process.