6 Foods With As Many Antioxidants As Green Tea

Antioxidants are important compounds for our bodies. To put it simply, they are molecules that fight free radicals in our bodies. Free radicals are compounds that can potentially cause harm if there is a high concentration in our bodies, and they can increase risk of illnesses such as type 2 diabetes, heart disease and cancer.

Green tea is one beverage that is known to contain antioxidants among its other health-promoting components. Tea in general consists of polyphenols, and the type of polyphenol will depend on the level of fermentation. Green tea mainly consists of catechins—one in particular, named epigallocatechin gallate (EGCG)—which helps fend off free radicals and combats inflammation. Green tea is a great option and can be refreshing and calming to drink, but it is not the only food/beverage that has high amounts of antioxidants.

About 71 milligrams (mg) of EGCG are present per 100 milliliters (mL) of green tea. Antioxidants are especially found in fruits, vegetables and other plant-based whole foods. Some examples of dietary antioxidants are beta-carotene, lycopene and vitamins A, C and E. Here are some foods that have even higher levels of ECGG than green tea.

1. Blackberries

For every ½ cup of blackberries, there are about 130-405 grams of polyphenols, including anthocyanins, flavanols and phenolic acid. One of my favorite ways to incorporate blackberries is by eating them in salad with other berries, in oatmeal and also mixing them in a smoothie along with yogurt and some nut butter for extra staying power. Also, it’s important to note that frozen berries are a great option because they are picked at their peak ripeness and last longer.

2. Spinach

Just ½ cup of raw spinach contains 30-290 grams of flavonols. One of the reasons spinach is so great is because it is so versatile. You can use it as a leafy green in salads and sandwiches. Also, it is a great breakfast staple because it goes nicely with egg dishes and can be used in omlettes and quiches without overpowering the flavor. This is also why incorporating it into smoothies can be great. A smoothie with spinach and berries is an antioxidant powerhouse!  

3. Strawberries

Berries in general have great antioxidant content, and strawberries are also a great example. There are 94 grams of polyphenols—including anthocyanins and flavanols—per ½ cup. Like blackberries, they are versatile and can be incorporated into many dishes, including fruit salads, breakfast cereals, smoothies and even savory dishes like salads for a dash of sweetness. Strawberries are a summer fruit, so purchasing them frozen can be a great option year-round.

4. Red Cabbage

One half cup of raw red cabbage provides up to 470 grams of polyphenols from anthocyanidins. There are so many different ways to eat red cabbage. It can be eaten raw, cooked or fermented, which adds to its versatility. Shredded raw cabbage can be quickly added to salads for not only added nutrients, but also to add some color to the plate. Roasting cabbage can also be a great option as a side dish to your meals.  

5. Kale

Another leafy green that is an antioxidant powerhouse is kale. For every ½ cup of raw kale, there are about 170 grams of polyphenols from flavonols. Some people might be hesitant about kale because of its tough texture, but there are so many ways to eat it that aren’t just in a salad. Like spinach, cooking kale in egg dishes is a great idea for the mornings, as well as sauteeing it with onion and garlic, and incorporating it in different soup or stew recipes. Especially during colder weather, a hearty soup can be very comforting.   

6. Chocolate

If you are drawn to sweets, we have some good news: chocolate is packed with antioxidants. And typically the darker the chocolate, the higher the antioxidant content will be. In ¼ cup of dark chocolate, there are over 200 grams of polyphenols provided from flavanols. There are, of course, numerous dessert recipes and also many different varieties of dark chocolate bars to choose from. The antioxidants in chocolate are primarily found in the cocoa solids they contain. The difference between dark and milk chocolate is that dark chocolate contains 50-90% cocoa solids, whereas milk chocolate contains 10-50% cocoa solids.

Our Expert Take

Antioxidants are compounds that our body can make itself, and we can also get them from food. They help protect us from potentially harmful molecules called free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and other chronic conditions. 

Green tea is a popular choice for those looking to increase their antioxidant intake, but there are many other foods that are rich in antioxidants and can also help neutralize free radicals. Whole foods that are rich in color often have impressive antioxidant contents. This includes berries such as blackberries and strawberries, leafy greens such as spinach and kale, red cabbage and even chocolate. Eating a variety of foods helps us obtain these various health-promoting antioxidants.