Which plants give us the most antioxidants? (Scientific update: a review of recent scientific papers related to vegetarianism).

Antioxidants play an important role in our health by helping to protect our bodies from damage that can lead to cancer, heart disease, and other chronic diseases. Some well-known antioxidants are vitamins E and C and the carotenoids, found in fruits, vegetables, and whole grains. These foods also contain a variety of other antioxidants. Norwegian researchers assessed the total antioxidant content of dietary plants worldwide and found a more than 1,000-fold difference in the amount of dietary antioxidants in different plants.

Overall, the plants that contain the most antioxidants (and that are widely available in the US and Canada) are pomegranates, berries (including strawberries, blueberries, and raspberries), walnuts, sunflower seeds, and ginger. Other plant foods with high antioxidant levels include red beets, chili peppers, kale, red cabbage, bell peppers, parsley, artichokes, currants, fava beans, dried apricots, and prunes. These results certainly support recommendations to eat a varied diet containing generous amounts of fruits and vegetables.

Halvorsen BL, Holte K, Myhrstad MCW, et al. 2002. A systematic screening of total antioxidants in dietary plants. J Nutr 132:461-471.