Hitting that daily protein quota is a must, but how are you doing on your antioxidant game? Often found in fruits and veggies, antioxidants are key to keeping your immunity up and maintaining long-term health.
“Antioxidants play a huge role in disease prevention and healthy aging,” says Michael Ednie, MD, RD, a doctor and registered dietitian. “They’ve been linked to lower risk of heart disease, brain decline, diabetes, and even some cancers. They also support your immune system and protect brain function, especially as we age.” He adds that antioxidants are something he always recommends his patients get enough of, noting that the quality of what you eat truly does show up in how you feel, think, and age.
- Dr. Michael Ednie, MD, RD, physician, registered dietitian, and founder of Bespoke Concierge MD
6 Foods That Rival Blueberries in Antioxidant Power
Blueberries are the crowned hero when it comes to fighting free radicals (molecules that can damage DNA cells), and they do pack a lot of antioxidants. According to the Cleveland Clinic, a cup of blueberries has 24% of your daily vitamin C needs, 36% vitamin K, and 25% manganese. Plus, they’re high in fiber and water—a superstar choice for an antioxidant boost. That said, there are other foods out there that rival or beat blueberries when it comes to antioxidant prowess.
Pecans
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Believe it or not, pecans rank even higher than blueberries in antioxidant capacity. “One ounce a day is plenty and brings great benefits for heart health, thanks to their vitamin E and polyphenol content,” Dr. Ednie says. They’re also loaded with healthy fats, which is good for brain health and can help target inflammation throughout the body.
Dark Chocolate
Yep, you can have your dessert and antioxidants, too. Though ideal in moderation, Dr. Ednie says that dark chocolate made with 70% to 75% cocoa is a legit antioxidant rival for blueberries. “Dark chocolate is rich in flavonoids and polyphenols, and a square or two a day can go a long way,” he says.
Artichokes
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Cooked artichokes may fall under the radar, but this tasty veggie is an antioxidant-rich powerhouse. Artichokes are packed with polyphenols—aka plant-based compounds found in certain foods—along with fiber, vitamin C, and magnesium. Consider putting them on your pizza, in your salad, or blended into a creamy dip.
Goji Berries
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Goji berries are harder to come by than other fruits—and often sold dried like raisins—but you can still find them at health stores and online. “These are an ancient staple that’s stood the test of time,” Dr. Ednie says. “They’re packed with vitamin C and antioxidants and work well in smoothies or as a snack. Just 2 tablespoons a day is a great start.” Try them in your oatmeal, yogurt, or add to your granola.
Red Kidney Beans
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Beans are definitely having a moment in the nutrition world right now, and they’re going to get even buzzier in the months to come. They’re cheap, versatile, and supremely healthy, packing tons of plant-based protein, fiber, and essential minerals such as iron, magnesium, and potassium. Red kidney beans are also rich in polyphenols, making them a versatile superfood.
Walnuts
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Walnuts are another nut that make the antioxidant superfood list, and they’re definitely a delicious choice. “These are one of my top recommendations for brain health,” Dr. Ednie says. “Walnuts are loaded with antioxidants and omega-3s, which is a great combo for cognition, mood, and heart support.” One or 2 ounces is a great serving size.
The Bottom Line
There’s no single magic bullet when it comes to fighting free radicals, but consistently incorporating antioxidant-rich foods into your routine is one of the most powerful—and enjoyable—ways to support long-term health and resilience. “And remember, it’s not just about what you add, but how you live,” Dr. Ednie says. “Nutrition, sleep, movement, and stress management all work together.”