If you don’t like kale, there are plenty of other ways to get antioxidants. Many everyday foods, such as dark chocolate, berries, and sweet potatoes, can provide similar or even higher amounts.
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Dark chocolate is a rich source of antioxidants, including flavonoids called flavanols. These compounds help protect your cells from damage and have been linked to a lower risk of heart disease.
When possible, choose dark chocolate with at least 70% cocoa. Some research suggests it may contain up to five times as many flavanol compounds as milk chocolate.
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Berries, especially blueberries and blackberries, are some of the richest sources of antioxidants. They contain anthocyanins, or plant pigments that give them their color. Research suggests these compounds may help protect against age-related diseases like heart disease, bone loss, and cognitive decline.
Berries are also high in fiber, which supports digestion and gut health. Try to include about 1/2 to 1 cup of berries and pair them with other fruits to help meet the recommended 2 cups of fruit per day.
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Sweet potatoes are high in beta-carotene, an antioxidant your body converts into vitamin A. This nutrient plays an important role in eye health and immune function.
They also provide fiber, vitamin C, potassium, and several other vitamins and minerals. Leaving the skin on can maximize the nutrients in sweet potatoes.
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If kale isn’t your favorite, other leafy greens can offer similar benefits. Spinach, arugula, and Swiss chard all provide antioxidants like vitamins C and E, as well as beta-carotene.
These greens tend to taste less bitter than kale, which may make them easier to enjoy. Try adding them to salads, smoothies, or sautéed dishes.
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Nuts and seeds provide antioxidants along with healthy fats, fiber, and plant-based protein. A 2025 study found that eating 60 grams (about 2 ounces) a day lowered blood markers of oxidative stress.
Almonds, hazelnuts, and walnuts are especially high in vitamin E, which supports immune health and offers strong antioxidant properties. Add them to yogurt, salads, or oatmeal, or enjoy a small handful as a snack.
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Beans are often overlooked, but they’re a good source of polyphenol antioxidants, including flavonoids and tannins. Black beans, kidney beans, and pinto beans all provide these healthy plant compounds.
They’re also high in fiber, which supports digestion and helps keep you full. Research suggests the combination of polyphenols and fiber in beans may support gut health by feeding beneficial bacteria.
Beans can be added to soups, salads, tacos, or grain bowls for an easy antioxidant boost.
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Including green tea in your routine is a simple way to increase your antioxidant intake. It contains catechins, including epigallocatechin-3-gallate (EGCG), which may help reduce inflammation and support heart health.
When brewing green tea, use water that’s hot but not boiling—around 185°F (85°C). This temperature helps preserve its antioxidants while maintaining optimal flavor.
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Tomatoes are a good source of lycopene, an antioxidant linked to heart health. Some research suggests higher lycopene intake may be associated with a lower risk of prostate cancer, especially as part of a diet rich in whole, minimally processed foods.
Cooking tomatoes, such as in sauces or soups, can help your body absorb more lycopene. Pairing tomatoes with healthy oils, such as olive oil, may also improve absorption during digestion.
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Chia seeds are small but packed with antioxidants, including flavonoids like quercetin, chlorogenic acid, and caffeic acid, which help protect your cells from damage. Some research suggests these compounds may support heart and brain health.
They’re also a good source of fiber and heart-healthy omega-3 fats. Add chia seeds to smoothies, yogurt, oatmeal, or make chia pudding for an easy way to include them in your diet.
You don’t need kale to get enough antioxidants. Fruits, vegetables, beans, nuts, and drinks like tea can all help you reach optimal intake. Here are some tips to include more antioxidant-rich foods in your diet.
- Add more color to your plate: Different colors often mean different antioxidants, so variety can help you get a wider range of nutrients.
- Make small swaps: Try adding berries to breakfast, tossing spinach into a salad, or choosing green tea instead of sugary drinks.
- Focus on foods you enjoy: Building meals around what you like can make healthy habits easier to stick with over time.
