One of the best ways to enhance the quality of your diet is to eat more antioxidant foods. That’s because antioxidants are beneficial for the body, especially when eaten over time. They work by fighting free radicals, or molecules that damage healthy cells when present in high amounts. This damage can turn into oxidative stress and inflammation, potentially leading to chronic conditions like heart disease and cancer.

However, eating a variety of antioxidant-rich foods is believed to help reduce the risk. Furthermore, such foods can benefit other areas of the body, including the skin, eyes, and gut. You won’t have to search too far; antioxidants are abundantly available in plant foods. This includes fruits, vegetables, whole grains, nuts, legumes, and seeds. If you’d like to get this nutritional boost, you need to know which foods contain the most antioxidants. We asked nutrition experts to share their top picks, including delicious ways to eat them at home.

  • Olivia Mathisen-Holloman, RD, registered dietitian at Kaiser Permanente in Seattle, Washington
  • Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health
  • Anna Marie Merz, MS, RD, LD, registered dietitian at The Ohio State University Wexner Medical Center 

Berries

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Berries—such as strawberries, blueberries, and raspberries—are some of the best foods for antioxidants. They’re particularly rich in anthocyanins and flavonoids, according to Olivia Mathisen-Holloman, RD, registered dietitian at Kaiser Permanente in Seattle, Washington. Berries also contain other essential nutrients, like immune-boosting vitamin C (another antioxidant) and blood pressure-lowering potassium.

How to Eat

  • Sprinkle berries on salads, along with nuts and feta cheese, suggests Anna Marie Merz, MS, RD, LD, registered dietitian at The Ohio State University Wexner Medical Center.
  • Merz recommends adding fresh berries to yogurt, oatmeal, or cereal for sweetness.
  • “Blend into a smoothie with Greek yogurt, your favorite nut butter, and a dash of cinnamon,” says Merz.

Sweet Potatoes

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Sweet potatoes are high in antioxidants, including beta-carotene, vitamin A, and anthocyanins (in purple varieties), says Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at UC Irvine’s Joe C. Wen School of Population & Public Health. “Other noteworthy nutrients include potassium, niacin, manganese, [and] fiber,” says Merz. 

How to Eat

  • For a punch of antioxidants, incorporate mashed sweet potato into baked goods such as cakes, cookies, and bread, says Merz.
  • Roast sweet potatoes and top them with tahini and chile crisp, suggests Landry.
  • Bulk up your next soup, stew, or chili with sweet potatoes.
  • Complete your entree with a side of sweet potato fries or wedges.
  • Prepare mashed sweet potatoes with a touch of cinnamon, says Landry.  

Dark Chocolate

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When made with at least 70 percent cocoa, dark chocolate is considered to be an antioxidant-rich food. It’s high in flavonols, which help reduce blood pressure, says Mathisen-Holloman. Plus, the sweet treat “offers anti-inflammatory effects and may improve brain function and mood,” she adds.

How to Eat

Artichokes

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Getty / Huizeng Hu

Artichokes are one of the best sources of fiber, but they’re also high in antioxidants. According to Mathisen-Holloman, they contain flavonoids (which support heart health) and chlorogenic acid (which benefits liver function). They’re also rich in vitamin C, vitamin K, magnesium, and potassium, per Mathisen-Holloman.

How to Eat

Dark Leafy Greens

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“Dark leafy greens, like spinach and kale, have lutein, zeaxanthin, and beta-carotene,” says Landry. These antioxidants are beneficial for both eye health and immune function. Additionally, dark leafy greens contain vitamin K, folate, and iron, according to Landry. 

How to Eat

  • Merz suggests making scrambled eggs or an egg casserole with leafy greens.
  • “Try massaging raw kale with olive oil and lemon for salads,” recommends Landry. Start with our simple kale salad.
  • For an easy side dish, sauté spinach with garlic, per Landry.
  • “Blend into a smoothie with berries and Greek yogurt,” says Merz.
    The next time you prepare a soup, chili, or stew, add chopped leafy greens and cook until wilted.