5. Bioflavonoids
Apples, onions, green tea, and citrus fruits are where you’ll find these antioxidants – and if you’re thinking that there’s some overlap in foods that are high in vitamin C, you’re correct. Bioflavonoids are often found alongside vitamin C and have many of the same benefits(9).
6. Vitamin E
Vitamin E is found in many foods – here’s a quick list: whole wheat foods, eggs, fish, avocados, various nuts and seeds, and vegetable oils like olive oil.
Vitamin E helps manage cholesterol levels(10) and reduce the risk of stroke(11).
7. Selenium
Selenium has many health benefits, but it can be hard to get – it’s found in large concentrations in Brazil nuts but many foods only have minor concentrations of this antioxidant. A known anti-inflammatory, selenium can help protect against mercury poisoning(12) – but don’t overdo it on the Brazil nuts; too much selenium can be toxic.
8. Coenzyme Q10
Available as a dietary supplement, coenzyme Q10 is also produced naturally by our bodies. Unfortunately, this production tends to drop off as we age, so getting it from our diets is increasingly important the older we get.
Much research has yet to be done on the effects of coenzyme Q10 but it seems to have an important role to play in heart health(13).
9. Alpha Lipoic Acid
Look to yeast, broccoli, spinach and potatoes for this antioxidant. It’s not as well-known as some of the others on this list but that doesn’t make it any less important! This acid can help with weight management(14) and is particularly useful for people living with diabetes(15).
A Diverse Diet Is Key
How to be sure you’re getting everything you need from your diet? Eat a diverse amount of foods and you’ll be well covered, most experts say.
Eating too much processed food or too much of the same kind of food isn’t great for you, but if you make sure you get plenty of fresh produce, including the foods mentioned in this article, you’ll be on your way to a diet that supplies you with all the antioxidants you need.
- https://www.ncbi.nlm.nih.gov/pubmed/7898413
- https://www.ncbi.nlm.nih.gov/pubmed/7495237
- https://www.ncbi.nlm.nih.gov/pubmed/9915867
- https://www.cancer.gov/about-cancer/treatment/cam/hp/prostate-supplements-pdq
- https://www.ncbi.nlm.nih.gov/pubmed/12424333
- https://www.ncbi.nlm.nih.gov/pubmed/19168000
- https://www.ncbi.nlm.nih.gov/pubmed/20355006
- https://www.ncbi.nlm.nih.gov/pubmed/24571058
- https://www.ncbi.nlm.nih.gov/pubmed/15678717
- https://www.ncbi.nlm.nih.gov/pubmed/17959578
- https://www.ncbi.nlm.nih.gov/pubmed/22363060
- https://www.ncbi.nlm.nih.gov/pubmed/20561558
- https://www.ncbi.nlm.nih.gov/pubmed/19638284
- https://www.ncbi.nlm.nih.gov/pubmed/21187189
- https://www.ncbi.nlm.nih.gov/pubmed/19019027