Antioxidants help protect your cells from everyday damage caused by things like stress, pollution, and normal metabolic processes. While your body makes some antioxidants on its own, you also get them from foods and drinks rich in compounds like vitamin C, flavonoids, and carotenoids.
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Matcha is a concentrated powder made from shade-grown green tea leaves.
- Main antioxidants: Though both regular green tea and matcha tea contain several antioxidants, including vitamin C and polyphenols, like epigallocatechin gallate (EGCG), matcha contains significantly higher levels of these compounds, making it a better choice to boost your antioxidant intake.
- Serving ideas: Enjoy matcha plain, both hot or iced, as a creamy latte, or in smoothies and protein shakes.
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Black tea is made from the same plant as green tea, but has a stronger flavor and a different antioxidant profile.
- Main antioxidants: Black tea is high in the polyphenols theaflavins and thearubigins, which have powerful cellular protective properties. Black tea also contains catechins like EGCG, though green tea is a better source. Studies show that drinking black tea may benefit health in several ways, including protecting against chronic diseases, such as heart disease.
- Serving ideas: Black tea can be enjoyed plain, with milk, or chilled as iced tea. You can add a splash of lemon juice or a sweetener like maple syrup for flavor.
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Coffee is one of the most popular beverages in the world and is a top source of antioxidants in the average American diet.
- Main antioxidants: Coffee contains several antioxidants, but is exceptionally high in polyphenols, like chlorogenic, ferulic, caffeic, and n-coumaric acids. These compounds contribute to coffee’s anti-inflammatory and cellular protective activity. Drinking coffee has been linked to a lower risk of several chronic conditions, including Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, stroke, and certain liver diseases. Research suggests these benefits may stem from coffee’s antioxidant-rich profile and its positive effects on metabolism and insulin sensitivity.
- Serving ideas: Sip hot or iced coffee, or enjoy it in blended drinks like smoothies. When possible, avoid added sweeteners and sugary additives, like flavored creamers to keep your coffee as healthy as possible.
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Pomegranate juice is packed with antioxidants and can add a flavorful boost to still or sparkling water.
- Main antioxidants: Pomegranate arils, the seeds used to make pomegranate juice, are packed with vitamin C and polyphenols and flavonoids such as anthocyanins and ellagitannins. Anthocyanins are the pigments that give pomegranate juice its deep, ruby color. Studies show that drinking pomegranate juice may help lower markers of oxidative stress and boost overall antioxidant capacity in the blood.
Serving ideas: Add a splash of pomegranate juice to plain water, seltzer, and mocktails for a boost of flavor and antioxidants. You can also use it in smoothies and as a base for mocktails and cocktails.
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Tart cherry juice is known for its sleep and muscle benefits, but it also delivers a potent dose of antioxidants.
- Main antioxidants: Like pomegranate juice, tart cherry juice gets its vibrant color from cyanadins. These pigments give tart cherry juice antioxidant and anti-inflammatory properties. Studies show that drinking tart cherry juice may support muscle recovery after exercise by reducing inflammation. It also contains compounds that may support restful sleep, like melatonin and tryptophan.
- Serving ideas: Enjoy it chilled after a workout or blend it into nighttime smoothies.
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Cranberry juice is packed with unique plant compounds that can protect and support health.
- Main antioxidants: Cranberries contain flavan-3-ols, anthocyanins, and proanthocyanidins (PACs), which contribute to their tart flavor and potent antioxidant activity. PACs help protect against cellular damage and also help prevent UTI-causing bacteria, like E. coli, from sticking to the lining of the bladder and urinary tract, reducing the likelihood of UTIs. A cup of cranberry juice also covers 26% of your daily needs of vitamin C.
- Serving ideas: Choose unsweetened cranberry juice to reduce your added sugar intake. Mix it with sparkling water, add it to smoothies, or pair it with citrus juice for a sweeter sip.
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Cacao powder undergoes less processing than cocoa powder, giving it a more intense flavor and higher antioxidant content.
- Main antioxidants: Cacao powder is rich in flavonoid antioxidants, like catechins, anthocyanins, and proanthocyanidins. These compounds benefit health by protecting against cellular damage, reducing inflammation, and supporting cardiovascular function. Studies show that consuming dark cocoa products, such as cacao, could reduce risk factors for heart disease, including high blood pressure and cholesterol.
- Serving ideas: Make a soothing drink with cacao powder, hot milk or plant-based milk, and a touch of maple syrup or monk fruit. You can also add cacao to smoothies for a rich, chocolatey flavor.
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Smoothies are one of the best ways to pack as many antioxidant-rich foods you can into one drink.
- Main antioxidants: Smoothies made with fruits and vegetables are high in a number of protective antioxidants, such as plant pigments like anthocyanins and carotenoids, which are found in berries and dark leafy greens, respectively. Eating more fruits and vegetables is an evidence-based way to support overall health and lower your risk of diseases such as heart disease and certain cancers.
- Serving ideas: For the most benefits, combine frozen fruits, like berries, with green leafy vegetables, like kale, along with ingredients like Greek yogurt, plant-based milk, protein powder, and nut butter.
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Citrus fruits, such as grapefruits and oranges, are standouts for their antioxidant power.
- Main antioxidants: One cup of grapefruit juice or orange juice covers your entire daily requirement for vitamin C. Vitamin C is one of the body’s most important antioxidants and is also essential for immune function, collagen production, and iron absorption. Studies show that drinking citrus juice, like grapefruit juice, can increase blood levels of vitamin C and increase the blood’s capacity to neutralize free radicals.
- Serving ideas: Sip fresh citrus juice or use it in smoothies, mocktails, and cocktails.
