10 High-Antioxidant Foods That Prove Food Is Medicine

Blueberries may be small, but they pack a nutritious punch. Full of vitamins and minerals, blueberries are also rich in anthocyanins, which, we mentioned, act as powerful antioxidants.

Blueberries are labeled a superfood for a reason, and boast a number of health benefits that may include improving brain function, maintaining strong bones, and lowering risk for heart disease. A study published in the The American Journal of Clinical Nutrition found that eating 1 cup of blueberries daily for six months reduced the risk of heart disease by 12 to 15 percent. (Note that the U.S. Highbush Blueberry Council funded this study, so the results may be skewed in their favor.)

Here are the nutrition facts for 1 cup (148 g) of blueberries, per the U.S. Department of Agriculture (USDA):

Calories 84

Protein 1.1 grams (g)

Fat 0.5 g

Carbohydrates 21.5 g

Fiber 3.6 g

Sugar 14.7 g

Calcium 9 mg, or 1 percent of the DV

Iron 0.4 mg, or 3 percent of the DV

Magnesium 9 mg, or 2 percent of the DV

Phosphorus 18 mg, or 1 percent of the DV

Potassium 114 mg, or 2 percent of the DV

Vitamin C 14 mg, or 16 percent of the DV

Folate 9 mcg, or 2 percent of the DV

Vitamin A 80 IU, or 2 percent of the DV

Vitamin K 29 mcg, or 24 percent of the DV

Like other dark, leafy vegetables, broccoli is a nutritional powerhouse. Broccoli is rich in phenolics, a type of chemical produced by plants to help protect them against oxidative stress, according to a study. Phenolics are important for human health, too. Because these compounds are high in both antioxidants and anticancer properties, they may protect against disease, inflammation, and allergies, noted a review of research.

Here are the nutrition facts for 1 cup (91 g) of chopped broccoli, per the USDA:

Calories 31

Protein 2.6 g

Fat 0.3 g

Carbohydrates 6 g

Fiber 2.4 g

Sugar 1.6 g

Sodium 30 mg

Calcium 43 mg, or 3 percent of the DV

Iron 1mg, or 4 percent of the DV

Magnesium 19 mg, or 5 percent of the DV

Phosphorus 60 mg, 5 percent of the DV

Potassium 288 mg, 6 percent of the DV

Vitamin C 81 mg, or 90 percent of the DV

Folate 57 mcg, or 14 percent of the DV

Vitamin A 567 IU, or 11 percent of the DV

Vitamin K 93 mcg, or 77 percent of the DV

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Rich in fiber, protein, and unsaturated fats, nuts make a great snack food. But if you had to dub one nut the healthiest (at least in terms of how much bang you get for your buck, nutrition-wise), it would be the walnut. Used in traditional Chinese medicine for brain health (walnuts have an uncanny resemblance to the human brain), walnuts help keep brain cells healthy and may play a role in improving memory, according to a study.

Like all raw, unsalted nuts, walnuts are heart-healthy thanks to their polyunsaturated and monounsaturated fats, notes Harvard Health Publishing. And a review cited research that even suggests eating this Mediterranean diet staple in moderation may help you blast belly fat, thereby reducing your risk for type 2 diabetes and heart disease.

But what makes walnuts really shine is their high polyphenol content. These compounds work with antioxidants to prevent oxidative stress, and may help with inflammation, weight control, and the prevention of diseases such as cancer, as one study detailed.

Here are the nutrition facts for 1 ounce  (28 g) of walnuts, per the USDA:

Calories 185

Protein 4.3 g

Fat 18.5 g

Carbohydrates 3.9 g

Fiber 1.9 g

Sugar 0.7 g

Calcium 27.8 mg, or 2 percent of the DV

Iron 0.8 mg, or 4 percent of the DV

A relative of the beetroot, spinach is a low-calorie veggie loaded with nutrients that may promote bone, eye, and hair health. In particular, there’s evidence linking lutein — a carotenoid found in spinach that also gives carrots their orange hue — to promoting eye health and preventing age-related macular degeneration, according to a study. Because lutein also functions as an antioxidant, spinach may also improve heart health and decrease the risk of cancer, the study found.

Here are the nutrition facts for 1 cup (30 g) of spinach, per the USDA:

Calories 7

Protein 0.9 g

Fat 0.1 g

Carbohydrates 1.1 g

Fiber 0.7 g

Sugar 0.1 g

Sodium 24 mg

Calcium 30 mg, or 2 percent of the DV

Iron 0.8 mg, or 5 percent of the DV

Magnesium 24 mg, or 6 percent of the DV

Phosphorus 15 mg, or 13 percent of the DV

Potassium 167 mg, or 4 percent of the DV

Vitamin C 8 mg, or 9 percent of the DV

Folate 58 mcg, or 15 percent of the DV

Vitamin A 2813 IU, or 56 percent of the DV

Vitamin K 145 mcg, or 121 percent of the DV

RELATED: 10 Healthy Foods That Contain Iron

Potatoes get a bad rap because they’re high in carbs, but these tuberous vegetables are actually chock-full of vitamins and minerals. (And sorry: While delicious, potato spinoffs — we’re looking at you, potato chips and french fries — don’t count.) To reap the health benefits, aim for more colorful spuds, like sweet potatoes or purple potatoes; just like any other fruit and veggie as noted earlier, a more colorful potato means a higher concentration of antioxidants. Studies have shown that the antioxidants in potatoes may help lower blood pressure, the risk of heart disease, cancer, and neurodegenerative diseases.

Here are the nutritional facts for 1 medium (213 g) russet potato (with skin), per the USDA:

Calories 164

Protein 4.6 g

Fat 0.2 g

Carbohydrates 37 g

Fiber 4.0 g

Sugar 1.9 g

Calcium 31 mg, or 2 percent of the DV

Iron 1.9 mg, or 10 percent of the DV

Magnesium 51.9 mg, or 12 percent of the DV

Phosphorus 123 mg, or 9 percent of the DV

Potassium 952 mg, or 20 percent of the DV

Zinc 0.6 mg, or 5 percent of the DV

Vitamin C 14.4 mg, or 16 percent of the DV

Niacin 2.4 mg, or 15 percent of the DV

Folate 45 mcg, or 11 percent of the DV

Vitamin K 3.5 mcg, or 2 percent of the DV

RELATED: All the Health Benefits of Sweet Potatoes for People With Diabetes

Walk into almost any coffee shop and you’ll likely see some sort of featured green tea drink. (And if the shop doesn’t, they probably have some pretty disappointed customers.) Green tea’s explosion in popularity is due in part to its many touted health benefits, with research showing it to have anti-inflammatory, anticarcinogenic, and antimicrobial properties, noted a study. What sets green tea apart from other teas is the high number of catechins, a type of phytochemical that acts as a powerful antioxidant. These catechins are known to be antimicrobial agents, and research, including the aforementioned study, has shown they have the ability to potentially help treat and prevent infectious diseases.

Here are the nutrition facts for 1 cup of brewed green tea (245 g), per the USDA:

Calories 2.5

Protein 0.5 g

Riboflavin 0.1 mg, or 11 percent of the DV

Sweet and sumptuous, strawberries are a crown jewel of the berry world. Like blueberries, strawberries get their vivid red color from anthocyanins, granting them superfood status. Studies have shown strawberries may reduce inflammation and decrease blood pressure, which in turn could help prevent heart disease, according to a research review.

The polyphenols (the same compound found in cranberries and spinach) in strawberries may also improve insulin sensitivity in overweight people without diabetes, which suggests this type of nature’s candy may help stave off type 2 diabetes, noted a study.

Here are the nutritional facts for 1 cup (152 g) of strawberry halves, per the USDA:

Calories 49

Protein 1.0 g

Fat 0.5 g

Carbohydrates 11.7 g

Fiber 3.0 g

Sugar 7.4 g

Sodium 2 mg

Calcium 24 mg, or 2 percent of the DV

Iron 1 mg, or 3 percent of the DV

Magnesium 20 mg, or 5 percent of the DV

Phosphorus 36 mg, or 3 percent of the DV

Potassium 233 mg, or 5 percent of the DV

Zinc 0.2 mg, or 2 percent of the DV

Vitamin C 89 mg, or 99 percent of the DV

Niacin 0.6 mg, or 4 percent of the DV

Vitamin E 0.4 mg, or 3 percent of the DV

Folate 36 mcg, or 9 percent of the DV

Vitamin K 3 mcg, or 3 percent of the DV

RELATED: The 8 Best Fruits for a Diabetes-Friendly Diet

There are hundreds of edible bean types out there, but because most common beans — like navy beans, black beans, and kidney beans — are nutritionally similar, we’ll look at beans as a whole. Full of fiber, phytochemicals, and protein, there’s a reason that beans are a staple in plant-based diets, such as vegetarian and vegan diets. In fact, beans have almost the same amount of protein found in meat, according to a study.

While beans have a reputation of causing digestive discomfort in some people, that usually subsides with regular consumption — and the numerous health benefits from these high nutrient nuggets also make up for it.

Here are the nutritional facts for 1 cup (266 g) of canned red kidney beans, drained and rinsed, per the USDA:

Calories 191

Protein 12.8 g

Fat 1.5 g

Carbohydrates 32.9 g

Fiber 9.5 g

Sodium 329 mg

Calcium 92 mg, or 7 percent of the DV

Iron 2 mg, or 11 percent of the DV

Magnesium 46 mg, or 11 percent of the DV

Phosphorus 186 mg, or 15 percent of the DV

Potassium 395 mg, or 8 percent of the DV

Zinc 1 mg, or 9 percent of the DV

Thiamin 0.1 mg, or 8 percent of the DV

Niacin 1 mg, or 8 percent of the DV

Folate 36 mcg, or 9 percent of the DV

This oat is having its moment, as we’ve seen a resurgence of the cereal grain in the form of milk, flour, granola, beauty products, and even dog treats. Whole oats are hives of antioxidant activity, which may help reduce chronic inflammation linked to heart disease and diabetes, according to the Harvard T.H. Chan School of Public Health. Oats are also a good food for those trying to lose weight. The high levels of soluble fiber in oats allows them to readily absorb water, which helps slow digestion and makes you feel more full, notes Harvard.

Here are the nutritional facts for 100 g of cooked oatmeal (about 2/3 cup cooked), per the USDA:

Calories 116

Protein 3.1 g

Fat 1.2 g

Carbohydrates 23.2 g

Fiber 3.0 g

Sugar 9.8 g

Sodium 116 mg

Calcium 91 mg, or 7 percent of the DV

Iron 0.4 mg, or 3 percent of the DV

RELATED: The Complete Guide to Oats

Yes, you finally have an excuse to eat chocolate on the daily — dark chocolate, that is. The flavonoids in cacao beans, from which chocolate is produced, act as antioxidants that may play a role in cancer prevention, heart health, and weight loss, according to a study. Consumed in small amounts (around 1 ounce per day), dark chocolate with a minimum of 70 percent cacao may have other added health benefits, such as improving cognition, preventing memory loss, and boosting mood, reported another study.

Here are the nutritional facts for 1 ounce (28.35 g), or about one square, of dark chocolate with 70 to 85 percent cacao, per the USDA:

Calories 170

Protein 2.2 g

Fat 12.1 g

Carbohydrates 13 g

Fiber 3.1 g

Sugar 6.8 g

Sodium 6 mg

Calcium 21 mg, or 2 percent of the DV

Iron 3 mg, or 19 percent of the DV

Magnesium 65 mg, or 15 percent of the DV

Phosphorus 87 mg, or 7 percent of the DV

Potassium 203 mg, or 4 percent of the DV

Zinc 1 mg, or 9 percent of the DV

Niacin 0.3 mg, or 2 percent of the DV

Vitamin B12 0.1 mcg, or 3 percent of the DV

Vitamin K 2 mcg, or 2 percent of the DV