9 Antioxidant-Rich Foods That Aren’t Spinach

Spinach is full of flavonoids, antioxidants that fight inflammation and protect against cell damage caused by free radicals. But “many other foods…can match or even surpass spinach in certain antioxidant categories,” said Erin Palinski-Wade, RD, CPT, a registered dietitian and author based in New Jersey. Health. Here are nine.

Apples are rich in antioxidants, including flavonoids and phenolic acids, which support the immune system and protect cells from damage. They also contain phloridzin, a compound that may help improve liver health. Additionally, apples are a source of fiber, providing almost 5 grams of fiber per serving.

Berries get their deep purple, red and blue hues from antioxidants, which they contain in abundance. These little fruits are packed with vitamin C, anthocyanins and other flavonoids, compounds that may contribute to the vascular and cognitive benefits associated with berries, especially dark-colored varieties like blueberries.

Dried plums are full of polyphenols, including anthocyanins and chlorogenic acids. Research suggests they may help reduce oxidative stress and inflammatory markers, particularly in postmenopausal women.

Artichokes contain a solid dose of antioxidants like flavonoids, anthocyanins, and other polyphenols, particularly chlorogenic acid, which has been linked to a lower risk of diabetes, improved cholesterol levels, and reduced inflammation. A large artichoke also provides a significant amount of fiber, with about 9 grams per serving.

Kale is a powerhouse of nutrients, rich in antioxidants such as flavonoids and polyphenols. It also contains a high dose of vitamins and minerals, giving it its superfood status.

Pistachios may not be widely recognized for their antioxidant content, but these nuts are loaded with these compounds. “It’s one of the only nuts to provide a natural source of lutein, an antioxidant that supports eye health, while also containing vitamin B6, thiamin, copper and potassium,” Palinski-Wade said.

Nuts contain antioxidant compounds such as tocopherols and polyphenols like catechins, resveratrol and ellagitannins. These nuts also contain a good amount of magnesium, potassium, iron, calcium, sodium and B vitamins.

Sunflower seeds are particularly rich in vitamin E, a fat-soluble antioxidant that protects the body from cellular damage caused by free radicals. They also contain flavonoids, phenolic acids and selenium, as well as healthy unsaturated fats, protein, fiber and a range of other key micronutrients.

Cocoa is full of flavanols, which research shows may increase blood and oxygen flow to the brain. “When consumed regularly, cocoa may support thinking skills and brain cell health in healthy adults and older adults at risk for memory loss,” Palinski-Wade said.