Antioxidants: Benefits, Types & Top 10 Foods

What Are Antioxidants?

We keep hearing health influencers talk about Antioxidants, and while it’s clear for many what they are, for some it’s a bit unclear. When I asked my friends about it, they knew it was something “good”, but they couldn’t really answer what Antioxidants are.

So this is my attempt to make it more understandable. 

Antioxidants are powerful compounds that protect your cells from damage caused by free radicals—unstable molecules generated through normal metabolism, pollution, stress, poor diet, and smoking.

When free radicals overwhelm your body’s defenses, they trigger oxidative stress, a key driver of inflammation, aging, and chronic diseases like cancer, heart disease, and neurodegeneration.

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Why Are Antioxidants So Important?

Antioxidants neutralize free radicals before they can harm your DNA, proteins, and cells. They act as a biological defense system, helping you:

• Slow down aging
  
  
• Improve skin health
  
  
• Reduce inflammation
  
  
• Lower disease risk
  
  
• Support immune function
  
  

Your body makes some antioxidants naturally—but most must come from diet or supplements.

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Types of Antioxidants (And How They Work)

Not all antioxidants are created equal. They work in different parts of the body (water-based vs. fat-based) and come from various sources.

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1. Vitamin-Based Antioxidants

• Vitamin C
  
  Water-soluble; protects fluid spaces and immune cells.
  
  Sources: citrus fruits, bell peppers, kiwi, strawberries
  
  
• Vitamin E
  
  Fat-soluble; protects cell membranes from oxidation.
  
  Sources: sunflower seeds, almonds, spinach
  
  
• Vitamin A / Beta-Carotene
  
  Supports vision, skin, and immune defense.
  
  Sources: carrots, sweet potatoes, kale
  
  

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2. Mineral-Based Antioxidants (Cofactors)

These minerals help your body produce antioxidant enzymes.

• Selenium
  
  Essential for making glutathione peroxidase.
  
  Sources: Brazil nuts, eggs, tuna
  
  
• Zinc
  
  Helps stabilize membranes and repair DNA.
  
  Sources: pumpkin seeds, oysters, legumes
  
  
• Copper, Manganese
  
  Required for the enzyme superoxide dismutase (SOD).
  
  Sources: leafy greens, nuts, whole grains
  
  

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3. Enzymatic Antioxidants (Made by Your Body)

• Glutathione
  
  Known as the “master antioxidant.” Crucial for detox, immunity, and aging.
  
  
• Superoxide Dismutase (SOD)
  
  Neutralizes superoxide radicals, one of the most harmful free radicals.
  
  
• Catalase
  
  Breaks down hydrogen peroxide into water and oxygen.
  
  

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4. Plant-Based Antioxidants (Phytonutrients)

Found in colorful fruits, vegetables, herbs, and teas.

• Flavonoids
  
  Anti-inflammatory, immune-boosting compounds.
  
  Sources: berries, apples, green tea
  
  
• Polyphenols
  
  Linked to better brain and heart health.
  
  Sources: olive oil, cocoa, red wine
  
  
• Carotenoids
  
  Support skin, eye health, and immune function.
  
  Sources: tomatoes, bell peppers, sweet potatoes
  
  

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5. Special Compounds with Antioxidant Power

• Coenzyme Q10 (CoQ10)
  
  Mitochondrial antioxidant, crucial for energy production.
  
  Sources: meat, fish, supplements
  
  
• Alpha-Lipoic Acid (ALA)
  
  Unique for being both fat- and water-soluble; regenerates other antioxidants.
  
  Sources: spinach, broccoli, organ meats
  
  
• Melatonin
  
  Best known for sleep, but also a potent free radical scavenger.
  
  

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Top 10 Foods Highest in Antioxidants

These foods are ranked by ORAC value (Oxygen Radical Absorbance Capacity), which measures antioxidant strength per 100g:

Rank

Food

ORAC Value

1

Cloves (ground)

~290,000

2

Dried oregano

~175,000

3

Rosemary (dried)

~165,000

4

Cinnamon (ground)

~130,000

5

Turmeric (ground)

~127,000

6

Dark chocolate (85% cacao or more)

~21,000

7

Pecans

~17,000

8

Elderberries

~14,000

9

Wild blueberries

~9,500

10

Red kidney beans (raw)

~8,400

Even small amounts of herbs and spices can make a big difference.

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Daily Tips to Boost Your Antioxidant Intake

• Use herbs like oregano, cinnamon, turmeric in cooking
  
  
• Eat a variety of colorful fruits and vegetables daily
  
  
• Choose dark chocolate (85%+) over milk chocolate
  
  
• Add berries to your breakfast or snacks
  
  
• Include nuts and seeds in your meals
  
  

Bonus tip: A comprehensive blood test can reveal deficiencies in key antioxidants like vitamin C, E, or glutathione—and help you personalize your plan.

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Frequently Asked Questions (FAQ)

Q: What’s the best antioxidant supplement?

A: It depends on your individual needs. Popular options include glutathione, vitamin C, CoQ10, and ALA.

Q: Can you get too many antioxidants?

A: From food? No. But high-dose supplements, especially fat-soluble ones like vitamin A and E, can be harmful if overused.

Q: What causes free radicals?

A: Common triggers include:

• Smoking
  
  
• Alcohol
  
  
• Processed foods
  
  
• UV exposure
  
  
• Stress
  
  
• Intense exercise
  
  
• Pollution
  
  

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✅ Final Thoughts

Antioxidants are essential defenders against aging, inflammation, and disease. Different types work in different ways, so variety is key. Focus on a colorful, whole-food diet rich in herbs, spices, fruits, and vegetables—and consider testing your levels to tailor your intake.

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🩺 Ready to Go Deeper?

Want to know if you’re getting enough antioxidants—or how your genes affect your ability to make them?

👉Reach out to nima@getbodydata.com and find out how we can optimize your health.

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Written by Nima Koucheki

Harvard-trained in Genetics, Biochemistry & Immunology

Last updated: April 2025

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