Antioxidant-rich foods help protect cells from damage.
Green tea is rich in antioxidants—compounds that help protect cells from damage and may reduce the risk of diseases. However, some foods have even higher antioxidant capacity than this beverage, writes Health.
It is reported that the antioxidant capacity of green tea is approximately 570–2620 micromoles per 100 milliliters.
The publication also provided a list of foods and drinks that contain no less, and sometimes even more, antioxidants:
1. Berries
Berries are an excellent source of antioxidants, as they are high in vitamin C. This is especially true for black currants and sea buckthorn berries. It is noted that consuming one cup of mixed berries provides 26 milligrams (mg) of vitamin C, or 29% of the daily value (DV).
The article points out that berries are also rich in anthocyanins, a type of polyphenol and plant pigment. These compounds give berries their red, purple, and blue colors.
2. Kale
Vegetables are a great source of antioxidants. One study measured the antioxidant capacity of 303 vegetables and vegetable products. It is stated that, on average, vegetables contained about 800 micromoles per 100 grams. However, some vegetables contained much more, while others contained less.
As the study results showed, curly kale has an antioxidant capacity of about 2800 micromoles per 100 grams. It is also rich in vitamins A and C and contains polyphenols.
3. Cocoa
Cocoa powder contains about 636 micromoles of antioxidant activity per gram. This means that chocolate made with a higher cocoa content has greater antioxidant activity.
The publication provides data that consuming antioxidant-rich foods may help reduce inflammation and prevent diseases.
A study conducted in 2023 showed that consuming 10 grams of high-polyphenol cocoa helps reduce inflammation related to heart health.
In a study conducted in 2024, it was found that people who regularly consumed cocoa had lower blood cholesterol levels.
4. Spices
Spices are derived from the seeds, bark, roots, or leaves of plants, as these parts contain a high amount of polyphenols. It is noted that in 2024, a study of 425 spices and herbs was conducted. It turned out that the highest antioxidant capacity was found in cloves, followed by mint, allspice, cinnamon, oregano, thyme, sage, rosemary, saffron, and tarragon. It is added that their antioxidant capacity ranged from 440 to 2770 micromoles per gram.
5. Seeds
Seeds can contain antioxidant nutrients such as vitamins A and E. They are also rich in polyphenols.
As a result of a study conducted in 2020, it was found that sunflower seeds had the highest antioxidant capacity, followed by flaxseeds, sesame seeds, poppy seeds, and hemp seeds.
6. Nuts
Nuts are rich in antioxidant nutrients and beneficial plant compounds.
A study conducted in 2025 showed that consuming 60 grams or more of almonds daily can reduce blood oxidative stress levels. It is explained that this condition involves cell damage that can lead to diseases.
The material states that consuming nuts can increase the activity of antioxidant enzymes, which helps protect cells.
7. Coffee
Coffee is one of the beverages with the highest antioxidant content. In particular, ground coffee contains between 75 and 172 micromoles of antioxidant activity per gram.
At the same time, the amount of antioxidants in coffee can vary depending on the type of coffee beans, roasting method, and preparation. According to a 2020 study, Aeropress coffee has the highest antioxidant capacity. Second place went to drip coffee, followed by pour-over coffee, espresso, and French press coffee.
Therefore, to add more antioxidants to your diet, you should consume berries, vegetables, nuts, drink coffee and cocoa in addition to green tea, and use spices.
