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The ten foods richest in antioxidants include blueberries, plums, broccoli, strawberries, and red cabbage. These antioxidant-dense foods provide, on average, 35 times more antioxidant capacity per calorie than the ten foods that rank lowest on the scale of antioxidant capacity per calorie. Low-antioxidant foods include cucumbers, granola, cereal, canned corn, and lima beans.

So why not simply add antioxidant supplements to the diet? Dietary supplements do not appear to deliver the full range of health-promoting benefits that stem from consumption of whole foods that are rich in antioxidants. In addition, plant antioxidants modulate a number of biosynthetic processes in the human body. To optimally promote health though, they must be present in the right proportions relative to a variety of other vitamins, minerals, fats and proteins. Because antioxidants cannot substitute for each other and some do not last long once ingested, people need to consume antioxidants in plant-based foods with most meals in order to sustain optimal levels in the body. A variety of strategies should be pursued to increase average antioxidant intakes including, first and foremost, eating additional servings of a diverse selection of fruits and vegetables. Buying locally grown and fresh produce that has been harvested relatively ripe is another proven strategy to increase antioxidant intakes.