The best antioxidant foods for health and longevity

Antioxidants are substances that neutralize free radicals that damage cells and accelerate aging. These include vitamins C and E, minerals such as selenium and zinc, as well as plant compounds such as flavonoids, carotenoids, and polyphenols. These substances work together to reduce inflammation, protect DNA, and maintain the body’s resistance to stress.

The main sources of antioxidants are considered to be fresh fruits and vegetables. Berries are especially useful — blueberries, cranberries, raspberries, strawberries, pomegranates and grapes. Among the vegetables, spinach, broccoli, cabbage, carrots and tomatoes stand out. Nuts and seeds such as almonds, walnuts, and sunflower seeds are rich in vitamin E and plant phenols. Legumes—beans, lentils, and chickpeas—also make a significant contribution to the body’s antioxidant defenses.

Drinks and spices play an equally important role. Green tea, coffee, and moderate amounts of red wine supply the body with polyphenols, while spices like turmeric, cinnamon, and oregano have the highest concentrations of antioxidants per unit weight. Dark chocolate with a high cocoa content is also recognized as a valuable source of flavonoids that improve vascular function and mood.

Research shows that diets rich in antioxidants, such as the Mediterranean diet, reduce levels of inflammatory markers and reduce the risk of cardiovascular and neurodegenerative diseases. Vitamin C promotes collagen synthesis, maintaining skin elasticity, and carotenoids protect it from ultraviolet radiation and premature aging.

It is important to remember that an excess of antioxidants from supplements can be harmful. High doses of beta-carotene increase the risk of lung cancer in smokers, and excessive vitamin E intake is associated with an increased risk of bleeding and metabolic disorders. Therefore, doctors recommend getting antioxidants primarily from natural sources, rather than from pills.

A balanced plant-based diet remains the most reliable way to strengthen health, prolong youth and protect the body from oxidative stress. The more diverse plant foods there are in the diet, the higher the natural cell protection and resistance to age-related changes.