6 Foods With More Antioxidants Than Cranberries

Cranberries are known to be rich in antioxidants, including vitamin C, vitamin E, and phytonutrients like anthocyanins and phenolic compounds. Half a cup of raw cranberries contains about 55 µmol TE (micromole Trolox equivalents), a common measure of antioxidant capacity.

However, cranberries aren’t the richest food in antioxidants: here are six that contain even more antioxidants per serving.

Antioxidant content: 74 µmol TE per ½ cup

Blueberries are packed with antioxidants like vitamin C and various phytochemicals, including anthocyanins, which “help support eye health as well as vascular function,” says Dani Dominguez, MS, RDN, registered dietitian nutritionist and founder of SunBright Wellness. Health.

Additionally, blueberries contain vitamin K and fiber, making them a nutrient-rich addition to any diet.

Antioxidant content: 60 µmol TE for ½ medium artichoke

Artichokes contain antioxidants including vitamin C, gallic acid, chlorogenic acid and luteolin. “These promote liver health, improve digestion, and have diuretic properties,” says Jessica Brantley-Lopez, MBA, RDN. Health. Another benefit of artichokes? Their high fiber content.

Artichokes can be roasted, steamed or boiled and added to salads, pastas, stews or incorporated into dips.

Antioxidant content: 85 µmol TE per 100 grams

Pecans are antioxidant powerhouses, containing vitamin E, tannins and ellagic acid. These nutrients, along with other compounds in pecans, such as calcium and phosphorus, help “support heart health, improve digestion, and provide anti-inflammatory benefits,” Brantley-Lopez explained.

Pecans can be added to homemade granolas, baked goods, cereals, salads or simply snacked on raw.

Antioxidant content: 182 µmol TE for 1 medium apple

Apples are packed with fiber and antioxidants like vitamin C, quercetin, and ursolic acid, making them a great addition to a diet aimed at supporting digestion, immunity, blood sugar regulation, and overall health.

Antioxidant content: 72 µmol TE per ½ cup

Like blueberries, blackberries are incredibly rich in antioxidants, including vitamin C and anthocyanins, which help fight inflammation. These nutrients, along with fiber, aid iron absorption and support gut health, skin integrity and collagen production, says registered dietitian Brittany Brown, RD, IBCLC, CDE. Health.

Antioxidant content: 178 µmol TE for 1 medium pear

You might think of pears as a source of fiber, but they’re also high in antioxidants, more than three times the content of a typical serving of cranberries. These include plant compounds like quercetin and kaempferol, which support overall health and may have beneficial effects against cancer.

Antioxidants are compounds that neutralize free radicals, which are unstable molecules produced naturally in the body or in response to stressors like smoking and UV exposure that can damage DNA.

Consuming antioxidants can reduce this damage, helping to “protect cellular structures, reduce inflammation, support the immune system, prevent chronic disease, promote skin health, improve eye health, support detoxification processes, and protect blood vessels,” Brantley-Lopez said.

Fortunately, there are many accessible and delicious sources of antioxidants, including all of the foods mentioned above. “Eating a variety of colorful foods is one of the easiest ways to ensure a broad mix of these protective compounds,” Brown emphasized.