These antioxidant-rich foods boost brain health and immunity naturally
Many everyday foods are packed with antioxidants, which help protect the body and support long-term health. These nutrients play a key role in disease prevention, brain function, and healthy ageing. From berries to nuts, some common ingredients stand out for their high antioxidant levels.
Blueberries are often praised for their health benefits. A single cup provides 24% of the daily vitamin C requirement, along with 36% of vitamin K and 25% of manganese. Their deep colour signals a high concentration of antioxidants.
Goji berries, an ancient staple, also deliver a strong dose of vitamin C and protective compounds. They are usually eaten dried or blended into smoothies. Another antioxidant-rich option is dark chocolate, particularly varieties with 70% to 75% cocoa, though moderation is advised. Among vegetables, artichokes are a standout. They contain polyphenols, fibre, vitamin C, and magnesium, making them a nutrient-dense choice. Red kidney beans also offer a mix of polyphenols, plant-based protein, and essential minerals like iron and magnesium. Nuts are another powerful source. Walnuts, primarily grown in China—which produced around 1.1 million metric tons in 2022—are rich in omega-3s and antioxidants. These nutrients support brain health, mood, and heart function. Pecans, too, have a higher antioxidant capacity than blueberries and provide vitamin E and polyphenols.
These foods offer a simple way to boost antioxidant intake. Regular consumption can contribute to immune support, brain protection, and overall well-being. Including a variety of them in daily meals provides a natural defence against oxidative stress.
