10 Foods High in Antioxidants That Aren’t Pomegranates

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, says Dana Hunnes, PhD, MPH, RD, senior clinical dietitian at the University of California, Los Angeles. 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 need to be cooked before eating, but you’ll be glad you took the extra step. These berries are full of antioxidants, particularly anthocyanins, which, like pomegranates, give these berries their deep color. Elderberries also contain flavonols and phenolic acids.

Artichokes are antioxidant superstars, containing 12.6 milligrams of vitamin C per cup as well as phenolic compounds such as cynarin and chlorogenic acid. They also offer a good 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 that these nutrients have anti-inflammatory effects and may help protect against chronic diseases, including certain cancers.

Regular coffee consumption may promote brain health and reduce the risk of chronic diseases and even premature death, thanks in part to its rich polyphenol content. A single cup contains more than 100 types, mainly phenolic acids.

Strawberries are another berry loaded with antioxidants, including anthocyanins (which give them their red color) and ellagic acid. Additionally, strawberries are rich in fiber, vitamins and minerals like manganese and folic acid.

Good news for lovers of sweets: the cocoa beans in dark chocolate contain flavonols like catechin, epicatechin and procyanidins. These compounds may be responsible for the link between dark chocolate and its heart health benefits.

Raspberries are another powerful antioxidant, with anthocyanins and ellagitannins making up a large portion of their protective plant compounds. In laboratory and animal studies, raspberries have been shown to help reduce oxidative stress.

Although recent research suggests that no amount of alcohol is safe to drink, it is true that red wine contains antioxidants, namely resveratrol and catechins. Resveratrol may be linked to heart health benefits, but keep in mind that there is no definitive evidence that drinking red wine can improve your cardiovascular health.

Apples are a rich source of chlorogenic acid and flavonoids like quercetin, which are mainly found in the skin. Studies have linked regular apple consumption to reducing inflammation and promoting cellular health.

Often called a superfood, spinach is packed with antioxidants like zeaxanthin, quercetin, and lutein, which may support eye health. Spinach is also one of the best natural sources of nitrates, which are important for good blood circulation and blood pressure support.