Guardians of Youth: How Antioxidants Keep You Young Inside and Out

What Are Free Radicals? How Are They Created?

How Oxidative Stress Harms Your Body

Health Conditions Linked to Free Radicals

Antioxidants to the Rescue!

Antioxidants help protect your cells against free radicals.

They neutralize free radicals by donating an electron, which neutralizes them.

Some antioxidants are made in the body. And foods provide many of the essential antioxidants that your body can’t make on its own.

Eating foods rich in antioxidants reduces oxidative stress – lessening the effects of aging and your disease risk.

Where do you get antioxidants? From plants!

On average, plant foods have 64 times more antioxidants than meat-based foods.²

Many plant foods are high in antioxidants. These are some of the best:

Antioxidant-Rich Food #1 — Dark Chocolate

Dark chocolate has more cocoa – and more minerals and antioxidants³ – than regular chocolate.

When you choose your dark chocolate, look for types that are organic, fair trade, have a high cacao content (60% or higher), and are naturally sweetened (agave, maple syrup, stevia, etc. rather than cane sugar).

Antioxidant-Rich Food #2 — Blueberries

All berries are a great choice for antioxidants. Blueberries, in particular, are packed with nutrients and antioxidants.

Studies show that the antioxidants in blueberries may delay aging-related decline in brain function.⁴

Your best choice is wild blueberries – they may have twice as many antioxidants as regular blueberries!

Antioxidant-Rich Food #3 — Kale

Kale is one of the most nutritious leafy greens. And, it’s rich in antioxidants.⁵

The red varieties of kale contain more anthocyanin antioxidants.

Cooking kale was shown to reduce antioxidants,⁶ so it’s best to enjoy kale in green smoothies and salads more often than cooked.

Antioxidant-Rich Food #4 — Red or Purple Cabbage

Purple, or red, cabbage is rich in vitamins and has a high antioxidant content.⁷

The vitamin C in this colorful cabbage acts as an antioxidant, helping strengthen the immune system and keeping the skin firm.

Purple cabbage is also incredibly cheap, so it’s an excellent way to get antioxidants and save money!

Antioxidant-Rich Food #5 — Beets

Beets are a great source of antioxidants and other nutrients.

They are particularly rich in an antioxidant called betalains, which gives them their reddish color.

Studies have linked betalains to a lower risk of cancers in the colon and digestive tract.⁸

I love beets, but I know that many people don’t. Find one of my most popular smoothie recipes below – you won’t taste the beets!

Antioxidant-Rich Food #6 and #7 — Walnuts and Pecans

Walnuts and pecans have the highest amount of antioxidants of all the nuts.⁹

Antioxidant-Rich Food #8 — Beans

Beans are one of the best plant sources of antioxidants.¹⁰

In particular, they contain an antioxidant called kaempferol, which may reduce inflammation¹¹ and potentially suppress cancer growth.¹²

Antioxidant-Rich Food #9 — Artichokes

Artichokes are a great source of antioxidants, which was fun to learn, since they’re also one of my favorite foods in the whole world, yay!

They are especially rich in an antioxidant called chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease.¹³

Antioxidant-Rich Food #10 — Goji Berries

Goji berries contain unique antioxidants known as Lycium barbarum polysaccharides, linked to a reduced risk of cancer and heart disease.¹⁴

Goji berries are pricier. So you can use them, in moderation, on oatmeal, as a topping for smoothie bowls, sprinkled on yogurt, or mixed in salads.

Antioxidant-Rich Food #11 — Spices

Most spices are very high in antioxidants.

Clove has the highest antioxidant value.¹⁵

Here are some other spices that are high in antioxidants:

• Ginger
• Turmeric
• Garlic
• Peppermint
• Allspice
• Cinnamon
• Oregano
• Thyme
• Sage
• Rosemary
• Parsley

Hibiscus tea has the highest level of antioxidants of all the teas – 400% higher than green tea.¹⁶

Antioxidant-Rich Beverage #2 — Green Tea

Green tea has one of the highest amounts of antioxidants of any tea.¹⁷

Green tea can also be used as a liquid in green smoothies. (Find a recipe below.)

Antioxidant-Rich Beverage #2 — Rooibos Tea

Research shows that the antioxidant effects of rooibos are similar to, though not quite as strong, as the antioxidants in green tea.¹⁸

An Important Note About Tea

Many tea bags are full of microplastics and other concerns.

Find out what you need to know to make the healthiest tea choice. You’ll see why I prefer to buy loose-leaf tea.

Most research on antioxidant supplements did not find the benefits they hoped for.¹⁹ Vitamin E and other antioxidant supplements didn’t protect against heart disease or cancer.

One study even showed that taking beta-carotene supplements actually increased the chance of lung cancer in smokers!²⁰

As science shows, antioxidants tend to work best synergistically with other nutrients, plant chemicals, and other antioxidants, in whole plant foods. Rather than in a pill.

Dark Chocolate Black Bean Brownies

A healthy brownie recipe? Yes!

This recipe gives you three foods that are high in antioxidants – dark chocolate, black beans, and walnuts.

Get the recipe.

Blueberry Mango Smoothie

Use frozen wild blueberries in this smoothie to gain the most antioxidants.

Spinach is another leafy green that’s high in antioxidants.

Get the recipe.

Mean Green Detox Smoothie

Get your antioxidant-rich kale – plus plenty of other veggies – in this delicious, detoxifying smoothie.

Get the recipe.

Spinach Strawberry Salad and Dressing

This refreshing salad is loaded with antioxidants – from the strawberries, spinach, and pecans

Get the recipe.

Thai Lettuce Wraps

These wraps give you a great way to use antioxidant-rich red cabbage – plus, they have garlic and ginger.

Try the recipe.

Hot Pink Breakfast Smoothie

You won’t even know there are high-antioxidant beets in this gorgeous, yummy recipe. It’s my favorite breakfast!

Get the recipe.

Beans and Greens Soup

A good soup is delightful in winter. This one gives you kale, beans, and spices. It’s a high-nutrient feast.

Get the recipe.

Power Green Smoothie

This recipe uses green tea as the base. Plus, it includes blueberries and some high-antioxidant spices.

Get the recipe.

Apple Butter

How to use the highest-antioxidant spice, clove? Here’s one way. You could also make this using soaked dates instead of coconut sugar.

Get the recipe.

Enjoy an Easy Way to Get Antioxidants with Our Superfood Plant Protein

Want an easy way to add more antioxidants to your days?

Our Organic Superfood Complete Meal Plant Protein gives you kale and spinach – plus chlorella and spirulina, which have a wide array of antioxidants.

Eat Antioxidant-Rich Plant Foods Daily, With Every Meal!

To stay out of oxidative debt, you need to take in more antioxidants than your free radicals use up.

Free radicals are produced during digestion after every meal. So, every meal should contain high-antioxidant foods – which means whole plant foods.²¹

And remember: Especially when you’re stressed, sick, or tired, you need even more antioxidants. So load up on delicious, plant foods to reduce the effects of aging, protect your health, and boost your longevity.

Read Next: 7 Principles of a Perfect Diet