From leafy greens to bright bell peppers, these veggies bring serious health perks.
If you want to eat to help prevent disease, consuming antioxidants can be a helpful way to do so. Antioxidants are naturally occurring compounds that help fight free radicals in the body. That is, they counteract the effects of unstable, harmful molecules and can help internally ward off cancer, diabetes and more. Naturally occurring antioxidants include vitamins C and E, carotenoids, lycopene, polyphenols, selenium, and more.
While there isn’t a set prescription for antioxidant intake to ward off disease, including antioxidant-rich foods in your diet every day comes highly recommended by doctors and nutritionists. Vegetables can be an excellent source of antioxidants, and cooking vegetables can help release more antioxidants into your system. Here are some of the most antioxidant-rich vegetables nutritionists recommend to increase your antioxidant intake deliciously, boosting immunity reaping multiple other health benefits along the way.
1. Red Cabbage
“Red cabbage is an excellent source of antioxidants, particularly anthocyanins, which give it its vibrant color. Anthocyanins are also found in blueberries, and may help reduce inflammation and lower the risk of heart disease and some cancers,” says Jennifer House, pediatric registered dietitian and founder of First Step Nutrition.
Red cabbage and other cruciferous vegetables, including Brussels sprouts, cauliflower, and broccoli, contain a natural plant compound called sulforaphane. “Sulforaphane is a phytochemical that has neuroprotective and anti-cancer health effects,” House explains. She suggests enjoying red cabbage grated raw in salads, or pickle it in vinegar, water, and a touch of sugar to use as a topping for sandwiches or tacos. “The antioxidant levels of red cabbage increase when cooked, so sauté it with some olive oil and garlic for a healthy side dish, or add it to stir-fries or soups,” House adds.
2. Butternut Squash
“Butternut squash contains multiple carotenoids, such as beta-carotene, lutein, and zeaxanthin, which impart the orange coloring to this vegetable,” House says. Lutein and zeaxanthin are antioxidants that specifically support eye health. “These carotenoids, along with high amounts of vitamin C in butternut squash, serve as antioxidants to support your health and immunity,” House continues. “You can often find frozen peeled and cubed butternut squash in the freezer section of your grocery store. Add butternut squash to a curry, or blend up a butternut squash soup.”
3. Carrots
“Carrots are one of my favorite antioxidant-rich vegetables, thanks to their high beta-carotene content, which is converted to vitamin A. [Vitamin A is] essential for immune function and skin health,” says Stephanie Crabtree, MS, RD. “In the summer, I love making a simple shredded carrot salad: just grate fresh carrots and toss them with a clove of grated garlic, a splash of apple cider vinegar, olive oil, and a pinch of sea salt.”
4. Tomatoes
“Tomatoes are also antioxidant powerhouses, with lycopene being the standout. Lycopene plays a key role in eye health, and interestingly, cooking tomatoes can actually increase the availability of this antioxidant,” says Crabtree. “The way we prepare vegetables can impact their antioxidant levels—in some cases, like with tomatoes, cooking can boost certain compounds, while in others, raw or lightly cooked methods help preserve them. It really depends on the antioxidant and the cooking method. Roasted tomatoes are a wonderful topping to any summer Caprese-style salad or as the base of a pizza or pasta sauce.”
5. Beetroot
“Deep colors are often linked with higher antioxidant capacity, and beetroot is no exception,” says Rachel Gargano, MS, RD, CSSD. “The ruby red root vegetable is a great source of several types of bioactive antioxidants, particularly betalains and phenolics3. Beetroot is also rich in nitrates, which convert to nitric oxide in the body and may help with circulation and exercise performance.”
Hate beets? Gargano has a few tips to help get behind this veggie’s sometimes polarizing earthy flavor. “I find that dicing beets and tossing them with olive oil, salt, and pepper, and roasting until tender, then sprinkling with goat cheese and lemon helps to soften their flavor,” she says.
6. Curly Kale
“Curly kale, especially curly red kale, is one of the most antioxidant-rich veggies available, containing tocopherols, ascorbic acid, carotenoids, and polyphenols. Kale is also especially rich in glucosinolates, which have been studied for its metabolites’ powerful anti-inflammatory properties,” says Gargano. “I personally love including ripped kale in a salad, especially if it’s massaged with olive oil first to help make it more tender. I also enjoy it sliced and sautéed with a few minced garlic cloves, olive oil, a dash of toasted sesame seed oil, salt, and pepper.”
7. Sweet Potatoes
“Sweet potatoes are antioxidant superstars, packed with vitamins A and C, both powerful antioxidants that protect against cellular damage while supporting healthy skin,” shares Stacey Woodson, MS, RDN, LDN. “Vitamin C strengthens immune function, while beta-carotene, an additional antioxidant that your body converts to vitamin A, gives them their beautiful orange hue. Adding cooked sweet potato to smoothies is a fun and delicious way to improve texture and add natural sweetness, while boosting your antioxidant and fiber intake.”
8. Corn
“Corn on the cob is one of the best bites at the farmers market in August,” says Sue A. James, MS, RDN, LDN. “It’s rich in antioxidants like vitamin C and lutein, which support a healthy immune system and protect your vision. Enjoy corn fresh off the cob, tossed into salads, or use the cobs to add flavor to soups.”
9. Artichokes
Artichokes may look intimidating, but artichoke leaves and artichoke hearts are a great source of antioxidants. “If artichokes are new to you, they’re a great vegetable to try—packed with antioxidants that help protect cells from damage,” James says. “Artichokes contain powerful compounds like carotenoids, anthocyanins, and flavonoids. Try them steamed, roasted, or baked for a delicious summer treat.”
10. Red Bell Peppers
“Red bell peppers are rich in antioxidants, vitamin C and carotenoids specifically, helping to support immune function and skin health,” explains Lena Bakovic, MS, RDN, CNSC. “Red bell peppers can be consumed raw, added to salads or stir fries, or simply roasted. They’re a great addition to your diet.”
