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Antioxidants: Top 10 Healthy Foods

  • Bob Stefko


    Researchers at the University of Oslo wanted to know which foods have the highest concentration of antioxidants, the natural chemicals in food that make it healthy and prevent disease, so they tested 1,113 common foods and drinks, from apples to waffles. Their findings: Ounce for ounce, spices, herbs, nuts, and seeds pack the most nutrients. But if we're talking typical serving size, berries (five different kinds) also dominate the top ranks. The most surprising find? Chocolate ice cream rated higher than fruits like honeydew and green grapes! Here, the best 10 foods to eat to "anti" up.

    One cup of blackberries contains the most antioxidants of all the berries tested, beating out blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily recommended intake of vitamin C.

    Nutrition facts (1 cup): 62 calories, less than 1g fat, 14g carbohydrates, 7.6g fiber, 2g protein

    Try these healthy recipes:

    Lemon Blackberry Pie
    Peach and Blackberry Crepe

  • Blaine Moats


    Just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. They're also cholesterol-free and low in sodium and sugar. Nuts are laden with calories, though, so be mindful of your intake.

    Nutrition facts (1 ounce): 185 calories, 18.5g fat (1.7g saturated fat), 4g carbohydrates, 8g fiber, 4g protein

    Try these healthy recipes:

    Baked Apples with Cinnamon and Walnuts
    Toast with Walnut and Pear Spread
    Broiled Bananas with Walnuts

  • Scott Little


    Bursting with fiber and vitamin C (149 percent of your daily recommended intake!), a cup of sliced strawberries is a cup full of healthy benefits.

    Nutrition facts (1 cup): 49 calories, 0.5g fat, 11.7g carbohydrates, 3g fiber, 1g protein

    Try these healthy recipes:

    Strawberry, Banana, and Flax Smoothie
    Spinach Salad with Strawberries
    Yogurt with Almonds and Strawberries

  • Scott Little

    Artichoke Hearts

    Add a cup of antioxidant-rich artichoke hearts to your diet.

    Nutrition facts (1 cup): 70 calories, 0g fat, 11.5g carbohydrates, 4.5g fiber, 2.5g protein

    Try these healthy recipes:

    Brown Rice Salad with Snow Peas, Sun-Dried Tomatoes, and Artichoke Hearts
    Grilled Chicken and Rice Salad
    Chicken with Chunky Vegetable Sauce

  • Lynn Klapperich


    One cup of whole cranberries is full of disease-fighting and health-boosting antioxidants.

    Nutrition facts (1 cup): 51 calories, 0.2g fat, 13.5g carbohydrates, 5g fiber, 1g protein

    Try these healthy recipes:

    Harvest Bran Muffins
    Turkey and Cranberry Sandwiches
    Indian-Spiced Squash

  • Blaine Moats

    Brewed Coffee

    Your morning cup of joe does more than perk you up — it also boosts your health.

    Nutrition facts (8 fluid ounces): 18 calories, 2mg sodium

    Try this low-calorie and antioxidant-rich snack

  • Andy Lyons


    Another super-healthy berry to add to your diet. One cup is loaded with vitamin C (54 percent of your daily recommended intake) and antioxidants.

    Nutrition facts (1 cup): 64 calories, 1g fat, 15g carbohydrates, 8g fiber, 1.5g protein

    Try these healthy recipes:

    Berries with Zabaglione
    Berries Vinaigrette with Mascarpone
    Fresh Raspberry-Mouse Almond Crumb Cake

  • Blaine Moats


    As if you needed any more reason to take a bite out of that pecan pie. One ounce, or 20 jumbo kernels, of pecans is rich in antioxidants.

    Nutrition facts (1 ounce): 196 calories, 20.5g fat (1.7g saturated), 3.9g carbohydrates, 2.7g fiber, 2.6g protein

    Try these healthy recipes:

    Grilled Peach and Pecan Salad
    Spinach, Ham, and Melon Salad

  • Bob Stefko


    This superfood is good for your health and can help protect your skin from premature aging.

    Nutrition facts (1 cup): 83 calories, 0.5g fat, 21g carbohydrates, 3.5g fiber, 1.1g protein

    Try these healthy recipes:

    Blueberry and Toasted Almond Muesli
    Oatmeal-Berry Pancakes

  • Steven McDonald

    Ground Cloves

    Just a teaspoon of ground cloves can do wonders for your body. Spice up your meals and boost your health at the same time.

    Nutrition facts (1 tablespoon): 21 calories, 1.3g fat (0.4g saturated), 4g carbohydrates, 2.3g fiber, 0.4g protein

    Try these healthy recipes:

    Quick-Roasted Acorn Squash
    Red Wine-Marinated Peaches

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