7 Surprising Antioxidant-Rich Foods You Should Eat

Antioxidants are naturally occurring compounds that play an important role in your overall health by fighting off free radicals. Free radicals are formed in the body as a byproduct of metabolism but also through exposure to air pollution, pesticides and more. These unstable molecules are bad news, since they can damage your cells and DNA. Over time, that damage can lead to chronic inflammation and increase your risk of diseases like cancer and type 2 diabetes. 

That’s where antioxidants come in—they can neutralize those unstable free radicals and prevent the cell damage they might otherwise cause. While “eat the rainbow” is often a good rule of thumb when it comes to getting antioxidants from food, there are other antioxidant-rich foods that might not follow the rainbow rule. Here’s why we think these surprising antioxidant-rich foods deserve a spot in your diet. 

1. Peanut Butter

Peanut butter is well known for being a source of plant-based protein and healthy fats, but it’s also packed with antioxidants. For example, peanut butter is a good source of vitamin E and contains phenolic compounds—both of which stamp out free radicals. When restocking your peanut butter, be sure to reach for one that doesn’t have added oils or salt. Bonus points if you can find a peanut butter that is made with unblanched peanuts (aka skin-on peanuts). Research has found that the peanut skins contain more phenolic acids than other well-known antioxidant-rich foods like blueberries or green tea.

2. Dates

Despite their nickname as “nature’s candy”, dates are more than just a sweet treat. They might not be as brightly colored as other fruits, but dates are rich in antioxidants just the same. “Dates deliver powerful antioxidants, including carotenoids, flavonoids and phytosterols. Together, these compounds help protect against heart disease, cancer and Alzheimer’s disease, and even have antimicrobial properties,” says Christina Kilton, RD, LD. 

3. Olives

While we often hear about all the health benefits associated with olive oil, we may overlook the olives themselves. Beyond being a popular addition to cheese boards, olives are rich in an array of essential vitamins and minerals. For example, olives contain vitamin E and antioxidant compounds like quercetin and hydroxytyrosol. The only drawback to snacking on olives is that they are high in sodium, so those who need to monitor their sodium intake or have high blood pressure should watch their portion size or give them a quick rinse under water. 

4. Potatoes

Potatoes are another food that many people might assume isn’t as healthy as other vibrant-colored veggies. “Potatoes are a nutrient-dense whole food that’s high in antioxidants. They contain vitamin-based antioxidants including vitamin C, thiamin (vitamin B1), pyridoxine (vitamin B6), folate (vitamin B9) and vitamin E,” says Avery Zenker, RD. She goes on to add that “they also contain antioxidant polyphenols, including phenolic acids, flavonoids and chlorogenic acids.” Potatoes are a source of resistant starch, too, which supports a healthier gut microbiome by feeding the “good” bacteria in the gut.

5. Oats 

While most people are familiar with the cholesterol-lowering benefits of oats, they are also a surprising source of antioxidants. The primary antioxidants found in oats include polyphenols, chlorophyll and flavonoids, as well as one that is specific to oats called avenanthramides—all of which work together to combat free radicals and inflammation. And that’s not all: the beta-glucan in oats does more than help lower cholesterol—it encourages the good bacteria in your gut to produce inflammation-fighting short-chain fatty acids. Next time you make a bowl of oats, top it with some fruit and nuts to boost the antioxidants even more.

6. Coffee

Almost 75% of U.S. adults drink at least one cup of coffee every single day. That morning cup of joe provides more than just a buzz—coffee is surprisingly rich in antioxidants. Research has found that coffee beans contain over 100 different polyphenols, or antioxidant compounds, including phenolic acids and flavonoids. So what’s the best way to brew your coffee for optimal antioxidants? One study found that medium roast, organic coffee beans brewed for three minutes had the highest levels of antioxidants when compared to other brewing methods.

7. Mushrooms

Another veggie surprisingly high in antioxidants is mushrooms. “Baby bella mushrooms are easy to find in most grocery stores and pack a punch when it comes to antioxidants—especially ergothioneine and glutathione,” says Candice Knauer, M.S., RD, LD. In addition, the antioxidants in mushrooms may help prevent inflammation in the brain. One study found that cognitive decline was significantly delayed in people who consumed polyphenol-rich foods like mushrooms, cocoa and red wine regularly.

Our Expert Take

While incorporating more vibrantly hued fruits and vegetables into your diet is one way to increase your antioxidant intake, those aren’t the only foods that offer these good-for-you compounds. In fact, you might be surprised to learn that plenty of brown and white foods like dates, potatoes, mushrooms and peanut butter are packed with them. So if you’re looking to score more antioxidants in your diet, don’t overlook these foods!