Pomegranates are well known for being rich in antioxidants, molecules that help fight inflammation and prevent cell damage. These nutritious fruits are packed with plant-based phytonutrients such as punicalagins, flavonols, and anthocyanins—the compounds responsible for their deep red color, Dana Hunnes, PhD, MPH, RD, a senior clinical dietitian at the University of California, Los Angeles, told Health. They also contain a significant amount of vitamin C, another antioxidant.
But pomegranates are far from the only foods rich in antioxidants. Here are 10 others loaded with these protective substances.
Elderberries require cooking before eating, but you’ll be happy you took the extra step. These berries are chock full of antioxidants—particularly anthocyanins, which, as with pomegranates, give these berries their deep color. Elderberries also contain flavonols and phenolic acids.
Artichokes are antioxidant superstars, boasting 12.6 milligrams of vitamin C per cup along with phenolic compounds such as cynarin and chlorogenic acid. They also offer a solid amount of protein compared to other vegetables, at 3.5 grams per serving.
Blackberries are rich in antioxidant compounds, including vitamin C, vitamin E, anthocyanins, ellagic acid, quercetin, and terpenoids. Research suggests these nutrients have anti-inflammatory effects and may help protect against chronic diseases, including certain cancers.
Regular coffee consumption may support brain health and lower the risk of chronic disease and even early death, thanks in part to its rich polyphenol content. A single cup contains more than 100 types, mostly phenolic acids.
Strawberries are another berry loaded with antioxidants, including anthocyanins (which give them their red color) and ellagic acid. What’s more, strawberries are high in fiber and vitamins and minerals like manganese and folate.
Good news for sweets lovers: The cocoa beans in dark chocolate contain flavonols like catechin, epicatechin, and procyanidins. These compounds may be responsible for dark chocolate’s link to heart health benefits.
Raspberries are another antioxidant powerhouse, with anthocyanins and ellagitannins making up much of their protective plant compounds. In lab and animal studies, raspberries have been shown to help reduce oxidative stress.
While recent research suggests that no amount of alcohol is safe to drink, it’s true that red wine does contain antioxidants—namely resveratrol and catechins. Resveratrol may be linked to heart health benefits, but keep in mind that there’s no definitive evidence that drinking red wine can boost your cardiovascular health.
Apples are a rich source of chlorogenic acid and flavonoids like quercetin, found primarily in the skin. Studies have linked regular apple eating to reduced inflammation and the promotion of cellular health.
Often called a superfood, spinach is filled with antioxidants like zeaxanthin, quercetin, and lutein, which may promote eye health. Spinach is also one of the best natural sources of nitrates, which are important for healthy blood flow and blood pressure support.
