Beets are an excellent source of antioxidants that help protect against cell damage. A 3.5-ounce (100-gram) serving has an ORAC score of 840. However, many other foods, including prunes, blueberries, and kale, provide even more antioxidants.
ORAC is a laboratory measure of antioxidant capacity that can be helpful for comparing foods. However, it doesn’t fully reflect how antioxidants work in the body.
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Antioxidant content: 5,770 ORAC units per 3.5-ounce serving
Prunes are rich in polyphenols, antioxidants that help protect cells from oxidative stress. Because they’re dried, prunes have more concentrated antioxidants than many fresh fruits. This helps give prunes a high ORAC score.
Prunes also provide fiber and are a good source of potassium and vitamin K. Potassium can help lower and prevent high blood pressure, while vitamin K is important for blood clotting and bone health.
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Antioxidant content: 2,830 ORAC units per 3.5-ounce serving
Raisins, made from dried grapes, are another dried fruit offering a concentrated source of antioxidants, including flavonoids and polyphenols. They also supply fiber and have a low-to-moderate glycemic index, which may help support stable blood sugar levels.
Research suggests the antioxidants in raisins may be particularly beneficial for heart health.
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Antioxidant content: 2,400 ORAC units per 3.5-ounce serving
Blueberries are packed with anthocyanins, antioxidants that give them their deep blue color. These compounds help protect against cell damage and may help reduce inflammation. Some research also suggests they may support eye health.
Blueberries also provide vitamin C, vitamin K, and fiber. Vitamin C is an antioxidant that supports immune health and helps the body absorb iron more easily.
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Antioxidant content: 2,036 ORAC units per 3.5-ounce serving
Blackberries are a good source of antioxidants, including vitamin C and anthocyanins. They’re also low in calories and high in fiber, which may support weight management. A 3.5-ounce serving provides about 5.3 grams of fiber, or around 19% of your daily needs.
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Antioxidant content: 1,770 ORAC units per 3.5-ounce serving
Kale is a leafy green packed with powerful antioxidants, including polyphenols, carotenoids, and vitamins C and E. Carotenoids in kale, such as beta-carotene, lutein, and zeaxanthin, help protect cells from oxidative damage and support eye and immune health.
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Antioxidant content: 1,540 ORAC units per 3.5-ounce serving
Strawberries are a refreshing fruit and can be a good option for people who don’t like the taste of beets. They contain a range of antioxidants, including anthocyanins and vitamin C.
One cup of strawberries provides more than 100% of the Daily Value (DV) for vitamin C. They also contain fiber and have been studied for their potential heart health benefits.
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Antioxidant content: 1,260 ORAC units per 3.5-ounce serving
Spinach is a nutrient-dense leafy green that provides antioxidants such as carotenoids and polyphenols. Some research suggests that regularly eating leafy greens may support heart health and protect against certain types of cancer.
Spinach is rich in naturally occurring nitrates, compounds that help widen blood vessels and support healthy blood flow.
Spinach also supplies folate, vitamin C, vitamin K, iron, and magnesium, all of which are important for overall health.
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Antioxidant content: 1,220 ORAC units per 3.5-ounce serving
Raspberries are a low-sugar fruit that’s high in antioxidants, including anthocyanins and ellagitannins. These compounds have been studied for their role in the prevention of cancer, heart disease, and diabetes.
They’re also one of the highest-fiber fruits, which can support digestion and satiety. One cup of red raspberries provides about 8 grams of fiber, or roughly 28% of the DV.
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Antioxidant content: 980 ORAC units per 3.5-ounce serving
Brussels sprouts are cruciferous vegetables that contain antioxidant compounds like chlorophyll, flavonoids, and polyphenols. They also provide a high amount of fiber, folate, and vitamins C and K.
Eating Brussels sprouts and other cruciferous vegetables regularly may help support overall health and has been linked to a lower risk of certain cancers.
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Antioxidant content: 949 ORAC units per 3.5-ounce serving
Plums contain a variety of flavonoids, including anthocyanins, catechins, quercetin, and rutin, which contribute to their antioxidant activity. Some research suggests flavonoids in plums may help support healthy cholesterol levels, but more research is needed.
Many of the antioxidants in plums are found in the peel, so eating the skin helps you get the most benefit.
Eating a variety of plant foods helps you get different antioxidants that work together to support health. Here are a few simple ways to add more antioxidants to your diet:
- Aim for at least five servings of fruits and vegetables each day
- Include a variety of colorful fruits and vegetables to give your body many different vitamins, minerals, and antioxidants that support overall health
- Include a fruit and/or vegetable with most meals and snacks
- Eating the skin of plums, blueberries, and other fruits and vegetables can increase your intake of antioxidants and fiber
- Choose a variety of fresh, frozen, and canned fruits and vegetables, which all provide antioxidants
