9 Drinks That Can Help You Get More Antioxidants Every Day

Antioxidants help protect your cells from daily damage caused by factors such as stress, pollution and normal metabolic processes. Although your body makes some antioxidants itself, you also get them from foods and drinks rich in compounds like vitamin C, flavonoids, and carotenoids.

Matcha is a concentrated powder made from shade-grown green tea leaves.

• Main antioxidants: Although both regular green tea and matcha tea contain several antioxidants, including vitamin C and polyphenols, such as epigallocatechin gallate (EGCG), matcha contains significantly higher levels of these compounds, making it a better choice for increasing your antioxidant intake.
• Serving Ideas: Enjoy matcha plain, hot or iced, as a creamy latte or in smoothies and protein shakes.

Black tea is made from the same plant as green tea, but it has a stronger flavor and a different antioxidant profile.

• Main antioxidants: Black tea is rich in polyphenols, theaflavins and thearubigins, which have powerful cell protective properties. Black tea also contains catechins like EGCG, although green tea is a better source. Studies show that drinking black tea may benefit your health in several ways, including protecting against chronic illnesses such as heart disease.
• Serving Ideas: Black tea can be enjoyed plain, with milk or chilled as iced tea. You can add a little lemon juice or a sweetener like maple syrup for extra flavor.

Coffee is one of the most popular beverages in the world and is one of the main sources of antioxidants in the average American diet.

• Main antioxidants: Coffee contains several antioxidants, but is exceptionally rich in polyphenols, such as chlorogenic, ferulic, caffeic, and n-coumaric acids. These compounds contribute to the anti-inflammatory and cell-protective activity of coffee. Drinking coffee has been linked to a lower risk of several chronic diseases, including Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, stroke, and certain liver diseases. Research suggests that these benefits may come 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 mixed drinks like smoothies. Where possible, avoid added sweeteners and sugary additives, like flavored creamers, to keep your coffee as healthy as possible.

Pomegranate juice is full of antioxidants and can enhance the flavor of still or sparkling water.

• Main antioxidants: Pomegranate arils, the seeds used to make pomegranate juice, are packed with vitamin C, 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 can help reduce markers of oxidative stress and increase the overall antioxidant capacity of the blood.
  Serving Ideas: Add a little 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.

Tart cherry juice is known for its sleep and muscle benefits, but it also provides a powerful dose of antioxidants.

• Main antioxidants: Like pomegranate juice, tart cherry juice gets its vibrant color from cyanadines. These pigments give tart cherry juice antioxidant and anti-inflammatory properties. Studies show that drinking tart cherry juice can promote muscle recovery after exercise by reducing inflammation. It also contains compounds that may promote restful sleep, like melatonin and tryptophan.
• Serving Ideas: Enjoy it chilled after a workout or mix it into nighttime smoothies.

Cranberry juice is full of 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 powerful antioxidant activity. PACs help protect against cell damage and also help prevent UTI-causing bacteria, like E.colito stick to the lining of the bladder and urinary tract, reducing the risk of urinary tract infections. A cup of cranberry juice also provides 26% of your daily vitamin C needs.
• 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.

Cocoa powder undergoes less processing than cocoa powder, giving it a more intense flavor and higher antioxidant content.

• Main antioxidants: Cocoa powder is rich in flavonoid antioxidants, such as 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 cocoa, may reduce risk factors for heart disease, including high blood pressure and cholesterol.
• Serving Ideas: Make a soothing drink with cocoa powder, warm milk or plant-based milk and a touch of maple syrup or monk fruit. You can also add cocoa to smoothies for a rich, chocolatey flavor.

Smoothies are one of the best ways to pack as many antioxidant-rich foods as possible into one drink.

• Main antioxidants: Fruit and vegetable-based smoothies are rich in a number of protective antioxidants, such as plant pigments like anthocyanins and carotenoids, found in berries and dark leafy greens, respectively. Eating more fruits and vegetables is an evidence-based way to support overall health and reduce the risk of diseases such as heart disease and certain cancers.
• Serving Ideas: To get 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.

Citrus fruits, such as grapefruit and oranges, stand out for their antioxidant power.

• Main antioxidants: One cup of grapefruit juice or orange juice meets all of your daily vitamin C needs. 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, such as grapefruit juice, can increase blood levels of vitamin C and increase the blood’s ability to neutralize free radicals.
• Serving Ideas: Sip fresh citrus juice or use it in smoothies, mocktails and cocktails.