Spinach is packed with flavonoids, antioxidants that combat inflammation and protect against cell damage from free radicals. But “many other foods…can match or even surpass spinach in certain antioxidant categories,” Erin Palinski-Wade, RD, CPT, a New Jersey-based dietitian and author, told Health. Here are nine of them.
Apples are rich in antioxidants, including flavonoids and phenolic acids, which support the immune system and protect cells from damage. They also contain phloridzin, a compound that may help improve liver health. What’s more, apples are a fiber powerhouse, providing nearly 5 grams of fiber per serving.
Berries get their deep purple, red, and blue hues from antioxidants, which they contain in abundance. These small fruits are packed with vitamin C, anthocyanins, and other flavonoids, compounds that may contribute to the vascular and cognitive benefits associated with berries—especially dark-colored varieties like blueberries.
Dried plums are filled with polyphenols, including anthocyanins and chlorogenic acids. Research suggests they may help lower oxidative stress and inflammatory markers, particularly in postmenopausal women.
Artichokes contain a solid dose of antioxidants like flavonoids, anthocyanins, and other polyphenols—particularly chlorogenic acid, which has been associated with a lower risk of diabetes, improved cholesterol levels, and reduced inflammation. A large artichoke also provides a substantial amount of fiber, with about 9 grams per serving.
Kale is a nutrient powerhouse, packed with antioxidants such as flavonoids and polyphenols. It also contains a hefty dose of vitamins and minerals, earning its superfood status.
Pistachios might not be widely recognized for their antioxidant content, but these nuts are loaded with these compounds. “They are one of the only nuts that provides a natural source of lutein, an antioxidant that supports eye health, while also containing vitamin B6, thiamin, copper, and potassium,” said Palinski-Wade.
Walnuts contain antioxidant compounds such as tocopherols and polyphenols like catechins, resveratrol, and ellagitannins. These nuts also contain a good amount of magnesium, potassium, iron, calcium, sodium, and B vitamins.
Sunflower seeds are especially rich in vitamin E, a fat-soluble antioxidant that protects the body from cell damage caused by free radicals. They also contain flavonoids, phenolic acids, and selenium, as well as healthy unsaturated fats, protein, fiber, and a range of other key micronutrients.
Cocoa is full of flavanols, which research suggests may increase blood and oxygen flow to the brain. “When eaten regularly, cocoa may support thinking skills and support brain cell health in both healthy adults and older people at risk for memory loss,” said Palinski-Wade.
