09/08/2025
Antioxidants are compounds that protect the body from damage caused by free radicals (unstable molecules that can damage cells and contribute to aging, inflammation, and diseases like cancer and heart disease).
Types of Antioxidants & Food Sources
1. Vitamin-based antioxidants
Vitamin C – water-soluble, works in blood & tissues
Citrus fruits (orange, lemon, grapefruit)
Kiwi, strawberries, guava
Bell peppers, broccoli, Brussels sprouts, tomatoes
Vitamin E – fat-soluble, protects cell membranes
Almonds, sunflower seeds, hazelnuts
Wheat germ oil, sunflower oil
Spinach, avocado
Vitamin A & Beta-carotene – protect eyes, skin, immune system
Carrots, sweet potatoes, pumpkin
Spinach, kale, mango
2. Mineral-based antioxidants
Selenium – works with enzymes to neutralize free radicals
Brazil nuts (very high)
Tuna, sardines, eggs
Brown rice, sunflower seeds
Zinc – immune function, DNA repair
Meat, shellfish, legumes, nuts, pumpkin seeds
3. Plant-derived antioxidants
Polyphenols (flavonoids, phenolic acids, lignans, stilbenes)
Tea (green, black), coffee, dark chocolate, red wine
Berries (blueberries, blackberries, cranberries)
Grapes, apples, plums, onions
Carotenoids (beta-carotene, lycopene, lutein, zeaxanthin)
Tomatoes (lycopene)
Carrots, sweet potatoes, pumpkin (beta-carotene)
Spinach, kale, corn (lutein & zeaxanthin)
4. Enzymatic antioxidants (made by the body, supported by diet)
Superoxide dismutase (SOD)
Catalase
Glutathione peroxidase
These need protein, zinc, selenium, copper, and manganese from diet to work well.
Best antioxidant-rich foods (all-in-one list)
Blueberries, strawberries, raspberries
Dark chocolate (70%+)
Spinach, kale, broccoli
Green tea
Nuts & seeds (especially almonds, walnuts, sunflower seeds)
Tomatoes
Citrus fruits
Beans & lentils
