<img height="1" width="1" style="display:none;" alt="" src="https://ct.pinterest.com/v3/?event=init&tid=2616989486825&pd[em]=&noscript=1" /> Skip to Content

List of Vegetables Highest in Antioxidants [Complete Guide + Menu Ideas]

Antioxidants are compounds found within food that help you to look better and feel better.

Science has established that your health is more likely to thrive when you consume enough antioxidants, compared to when you don’t consume enough.

Plant-based foods – particularly spices, herbs, and vegetables – are generally higher in antioxidants than animal products.

How to Eat Antioxidants (and Why You Should)

Free radicals are unhelpful molecules created within your body during digestion or when you’re exposed to environmental stressors.

Higher levels of free radicals can cause bodily harm and multiple illnesses.

Antioxidants are good molecules that help to neutralize free radicals. Antioxidants are found in food, particularly vegetables, spices, and fruits.

Generally, the more antioxidants you eat, the more your health can improve. There is even an established connection between nutrition and the pace of skin aging.

The National Center of Biotechnology Information (from the US) provides detailed research revealing the antioxidant potency found within most of the available foods worldwide (antioxidant content is represented in mmol/100g).

Additional research sources – for what science has established are the healthiest foods – can be found in the Polyphenols-100 List, Nutritional Landscape 1000 List, the Lalonde list, and the PFV Rating List.

There are differences in antioxidant content of identical foods based on how and where they are grown, and how they are prepared (raw, boiled, sauteed, etc.) – so this list represents an approximation.

vegetables high in antioxidants

The following foods have been chosen because they have more antioxidants and also because they are easier to find and prepare.

Foods that have been intentionally left off this list are those that contain higher levels of molds and lectins – for people who wish to reap the longevity benefits of an anti-inflammatory diet as well as those with autoimmune challenges.

  • Curly Kale 2.8
  • Broccoli (cooked) 2.5
  • Parsley 2.0
  • Beet 1.7
  • Brussel Sprouts 1.3
  • Spinach 1.0
  • Celery .80
  • Cauliflower (cooked) .80
  • Artichoke .70
  • Vegetable Juice .50
  • Avocado .44
  • Radish .40
  • Asparagus .37
  • Sweet Potato (boiled) .34
  • Lettuce Romaine. .21
 
 
  • Garlic .20
  • Carrots 0.1
  • Zucchinni 0.1
  • Cucumber .04

Additional winners include watercress, cilantro, cabbage, and chard.

Potency of Antioxidants within Spices

  • Clove 277
  • Mint 116
  • Allspice 100
  • Cinnamon 77
  • Mint 72
  • Nutmeg 33
  • Ginger 20.3
  • Tumeric 12
  • Paprika 8.6
  • White Pepper 3.9
  • Cardamom 2.4

Potency of Antioxidants within Snacks

  • Lemon Balm Tea 125
  • Dark Chocolate 14.9
  • Espresso 14.2
  • Moringa Tea 11.9
  • Pecan 8.5
  • Nettle Tea 3.7
  • Dried Plum 3.2
  • Stevia Drops 3.2
  • Dried Apricot 3.1
  • Coffee 2.5
  • Pomegranate Juice 2.1
  • Black Olive 1.7
  • Green Tea 1.5
  • Black Tea 1.0

Additional winners – not just for antioxidants but for their overall potential positive impact on health – include blueberries, brazil nuts, hazelnuts, almonds, coconuts, cherries, bison, turkey, and olive oil.

How to Use These Lists of Antioxidants Strategically

There are some important considerations when choosing from these lists of antioxidants to improve your diet, physical health, and appearance.

  • Firstly, remember that the richer foods still need to fit within your daily caloric allotment. Bison, coconuts, and olive oil might be good for you in small, strategic doses – but not good for you if consumed in excess.
  • Secondly, foods that are higher in sugar must be injested sparingly. Cherries, plums, apricots, and dark chocolate are excellent for you, but only in moderation.

More Antioxidants! Ideas for Fitting These Foods More Easily into Your Daily Diet

These menu ideas will help you to infuse more antioxidants into your daily diet:

  • An easy breakfast can be wild blueberries in a bowl – topped with cultured coconut milk (dairy-free unsweetened yogurt) and sprinkled with cinnamon. (I have this every morning.)
  • Greens smoothies are among the most effective ways to infuse your body with the antioxidants found within vegetables. An advanced-level smoothie can contain kale, spinach, cucumber, cilantro, parsley, microgreen sprouts of radish and artichoke, broccoli, romaine lettuce, celery, lemon juice, turmeric, cayenne, and brazil nuts. (I have one every day.)
  • The antioxidants from spices can be a pivotal ingredient in gluten-free “fitness cookies” that have lower sugar and lower fat, such as in this recipe for Pumpkin Spice Cookies. (I have two directly after my workout).
  • An easy dinner is bison or turkey burgers, served with sauteed greens – kale and spinach – spiced with white pepper, sea salt, and chipotle spice. Additionally, you can add a side of sweet potatoes, zucchini, or carrots.
  • “Super Salads” make a great meal. A base of spring greens topped with diced cucumber and celery and tossed in lemon juice, olive oil, and sea salt. Top with avocado and either scrambled free-range eggs or, chicken.

Antioxidants can help your health and appearance to improve. You can get more antioxidants into your daily diet with the above list of the best vegetables and menu ideas.

antioxidants vegetables healthier

Protecting Against Chronic Oxidative Stress-Related Diseases – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

TC Luoma’s Ideas for Optimal Eating – https://www.t-nation.com/lean-built-eating/news-best-healthiest-foods-list/

Connection between Nutrition and Skin Aging – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/