I was so inspired by a video I saw the other day, I had to jump onto my laptop and share my
excitement with all of you!
I’m always learning from Dr. Michael Greger, and he recently taught me that all you have to do
is add a few spices to your morning oatmeal and voila, you can drastically increase your
Who knew cinnamon and even more so, cloves, contain some of the highest antioxidants of all
foods? Turns out, herbs and spices can have 10 times the antioxidant power of nuts and seeds.
I wanted to share this knowledge with you, along with some other important details about those
wonderful natural protectors — and the top foods to eat to get the best bang for your antioxidant
It’s so important to infuse our body’s with these amazing substances every time we eat. They
protect our cells from all the icky and sinister toxins that surround us — from pollution to
pesticides to pharmaceuticals to second hand smoke and more!
So What Are Antioxidants?
Antioxidants are your bodies’ super heroes! They counteract the effects of food and stress on the
In simple terms, an antioxidant is a chemical compound that protects cells against the effects of
free radicals. Free radicals are molecules that are produced when the body breaks down oxygen,
digests unhealthy foods, or is exposed to pollutants such as tobacco smoke or radiation.
Free radicals do damage to cells and DNA and may play a role in heart disease, cancer, and other
Some free radicals are a totally normal part of the way your body works — but when there are
too many (a condition which doctors call “oxidative stress”), you lose the ability to neutralize
them and they increase your risk of illness, disease, and premature aging.
(Brown spots on the skin, for example, are due to oxidation.)
While some free radicals are natural, we’re exposed to WAY more than our bodies can handle
due to unhealthy processed foods, alcohol, pollution, UV rays, pesticides, cigarette smoke,
mental stress, and a whole host of other yucky and problematic factors we face in our modern
That’s why antioxidants are so important. They are our super heroes to the rescue in the fight
against oxidative stress, and they basically give you cellular super powers!
There are hundreds of substances that are considered antioxidants — or phytonutrients —
including vitamin C, vitamin E, beta-carotene, lutein, lycopene, polyphenols, omega 3 and 6
fatty acids, selenium, manganese, and more.
The problem is, most people don’t get even the basic amount of antioxidants they need, much
less enough to combat all the extra oxidative stress their poor bodies are battling.
Foods With the Most Antioxidants
When it comes to antioxidants, it’s all about eating the gorgeous array of colors of plant foods
found in fruits and vegetables, beans & legumes.
And guess what other foods have huge antioxidant power? Spices and herbs! Even more than
nuts and seeds, which offer some great antioxidant power as well.
On average, plant foods have a whopping 64 times more antioxidants than meat, fish, eggs, or
Just sprinkle some of the best herbs and spices on top of the healthy foods you’re already eating,
and you supercharge your diet. A pinch here, a pinch there, and you’re giving your body all the
nutrients it needs to fight ageing of your cells and keep you vibrant and well.
Here’s a list of highest antioxidant foods you’ll want to start adding to your diet ASAP:
You might just think about clove in association with the holiday season, but this fragrant
spice is great for adding a pumpkin pie-esque flavor any time of year. Yum!
This spice, which is like a milder version of oregano, is known as an antioxidant
powerhouse. Use just a little bit on top of your whole wheat pasta and tomato sauce, and
you’ll increase flavor and give your body an immunity boost.
This famous spice is as good for you as it is delicious! There are a million ways to use
cinnamon, from sprinkling it on oatmeal to adding it to smoothies to putting a pinch on
your sweet potato.
Great for savory dishes (particularly Italian!) oregano has a strong and delightful flavor
— and is one of the highest antioxidant foods.
● Lemon balm
This delightful herb makes a wonderful tea! It’s super easy to grow in the garden. Steep
some leaves with hot water, and you’re boosting your protection against toxins with just
one hot drink.
Beans & Legumes
Red beans pack the most powerful antioxidant punch followed by red kidney beans, pinto
beans, and black beans. In addition, beans are full of B vitamins, potassium, and fiber,
which promote digestive health and relieve constipation!
Among the most antioxidant rich of all the nuts, adding a few pecans to a dish is a great
way to get a nutrient boost. They’re high in fat through, so don’t eat too many!
Walnuts also rank right up there in antioxidant capacity. Have a few as a snack or
sprinkle a few on a colorful salad — just don’t go overboard.
● Purple cabbage
This popular veggie offers the world’s cheapest source of antioxidants per ounce, so add
it to your salad and stir fry for a cheap and easy nutrient boost!
● Purple grapes (and Raisins)
Foods that are dark in color (like purple!) tend to be packed with good-for-you
phytochemicals, offering an even more nutritious option.
These tasty little berries are famously powerful when it comes to staying healthy and
protecting against disease.
● Blackberries, Raspberries, and Strawberries
While blueberries have the most power, all berries are among the highest antioxidant
foods. Stock up in the summer season when they’re fresh and dripping with nutrients! In
the winter, buy frozen berries and incorporate them into smoothies and sorbets.
● Dark leafy greens
Kale has become super-popular for a reason. This veggie is loaded with nutrients, as are
other leafy greens like collards, bok choy, and spinach.
These dark red delights are also full of nutrients, and easy to add to your diet in a whole
variety of ways. Again, when it comes to fruits and veggies, darker colors generally mean
more antioxidants! So keep that in mind when browsing the farmer’s market.
The potato is one of the best nutrient-dense vegetables out there and has naturally high
levels of antioxidant compounds. And be sure to eat the skin! In some cases the skins
have as much as 10 to 12 times the amount of antioxidants as the flesh. Red-skinned
potatoes are particularly powerful.
A Day’s Worth of Antioxidants
If you’re wondering what an ideal day’s worth of antioxidants looks like, I’m here to help!
Instead of worrying too much about exact amounts, just focus on incorporating the highest
antioxidant foods I’ve listed here into your diet as often as possible.
If you’re eating the rainbow regularly, you’ll definitely get the antioxidants you need. That’s
why I have many of these foods planted in the Garden of Eydie. There’s nothing like being able
to walk outside and pick gorgeous, fresh and delicious greens, kumquats, broccoli, and more!
Here’s a colorful, tasty, and super-simple day-long menu that will give you plenty of antioxidant
Breakfast: Oatmeal with cinnamon and cloves plus a bowl of fruit—berries or melons, you name
it, it’s all good.
Lunch: A beautiful bowl filled with red cabbage; mixed greens like kale, spinach and arugula;
cherry tomatoes, mango, celery and cucumber, ½ cup of beans or legumes, some sprouts and a
few sprinkling of nut or seeds. Squeeze lime juice and orange juice on top and savor the
Snack: A red apple + a date + celery stick
Dinner: A big bowl of lentil soup, a salad and baked yam and fruit for dessert. Try one of my
favorites, this recipe for Spiced Lentil Soup with Swiss Chard.
Are You Eating the Highest Antioxidant Foods?
If you’re like most people, you’re probably not getting nearly enough antioxidants right now. But
it’s an easy fix!
Just follow the instructions above, start adding these herbs, spices, and antioxidant-rich fruits and
veggies to your diet and your body (and cells) will thank you.
No rusting from the inside out due to oxidation!
So have some fun with delicious foods, filled with Antioxidants
As you know they’re found in all the plants
You’ll feel very good since there’s no more rust
This advice we’re giving—-you can certainly trust
Here’s to your health from the inside out
Have any questions? Give us a shout!
With love, health and happiness,
Bon appetit with your antioxidants!