By Theresa Stahl, RD, LDN

Q: How can I incorporate more antioxidants into my diet? And which are the most important ones to get?

A: Incorporating more antioxidants into your diet is a worthwhile goal that is easily achieved with a little planning.  Antioxidants include vitamins E and C, beta carotene (a form of vitamin A), selenium, and phytochemicals such as flavonoids including lutein, quercetin, lycopene and many others. They protect the body from damage caused by harmful molecules called free radicals, reducing the risk for developing heart disease, cancer, and other conditions such as Alzheimer’s disease. So, they are serious players in the prevention of disease. 

Food is your best source for antioxidants, as research has shown mixed outcomes with supplements, with some studies linking premature death with certain antioxidant supplements.  And a recent review of existing research suggests that cancer patients undergoing chemotherapy or radiation should avoid supplements with high levels of antioxidants. Research is ongoing in this important area.

Because there are different ways to measure the antioxidant capacity of foods, we often read studies that point out that one food is the highest in antioxidants and then another showing a different food at the top of the list.  The ORAC (Oxygen Reducing Absorbance Capacity), which attempts to analyze antioxidant activity in foods, is currently considered the preferable method.

The best sources of antioxidants are fruits and vegetables, but they are found in other foods and beverages as well, including beans, potatoes, coffee, tea, wine, chocolate, cloves, cinnamon, and oregano.  According to the USDA, some of the best sources, based on their total antioxidant capacity per serving size include beans (red, kidney, black), berries (wild blueberry, cultivated blueberries, cranberries, blackberries, raspberries, strawberries), artichokes, dried prunes, apples (red delicious, granny smith, galas), pecans, cherries, plums, and russet potatoes.

Putting aside which food may top the list, eating a varied diet, high in plant foods and including plenty of fruits and vegetables, whole grains, and nuts is the best way to ensure your diet is rich in antioxidants.Some tips include:

•    Add berries and nuts to your whole grain cereal.
•    Eat fruit as snacks between meals.
•    Include salads with lunch and dinner. Top with fruit, beans and/or a small handful of nuts.
•    Eat vegetarian, bean-based meals more frequently.