Find out if your favorite beverage made the list!
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Antioxidants can help keep your cells healthy and fight inflammation.
- Green tea, hot chocolate, coffee and some juices are antioxidant-rich.
- Enjoy these beverages hot, cold or in a recipe to reap their health benefits.
As you stroll through the beverage aisle, you may notice a sea of drinks vying for your attention. From dessert-flavored waters to fiber-rich sodas to vitamin-packed sparkling juices, the amount of choices can be overwhelming. However, amid the diverse landscape, there are plenty of other drinks that have been around for centuries that are packed with antioxidants.
Antioxidants are compounds that work to protect against harmful invaders called free radicals that can damage our bodies’ cells and contribute to disease. Free radicals are unstable molecules that are produced within our bodies or introduced through environmental factors like smoke and pollution. When their levels become too high, they can damage healthy cells, potentially leading to serious health problems.
The good news is that antioxidants are found in some of the healthiest (and tastiest) foods: fruits, veggies, whole grains, nuts, seeds and even in some of our favorite beverages. By incorporating these foods and drinks into our diet, we can keep our bodies’ internal defenses strong and healthy.
Here are a few of our favorite antioxidant-rich drinks you can start sipping on today for better health and less inflammation.
1. Green Tea
Tea is one of the world’s most popular beverages and has been sipped for centuries. “When it comes to antioxidant drinks, green tea stands out as my top choice,” says Erin Davis, M.S., RDN, CDCESa registered dietitian and diabetes care and education specialist. “The plant compounds in green tea, especially catechins, are well-studied and have been found to reduce blood sugar, protect the nervous system and have anti-cancer properties.”
Whether you prefer it hot or cold, don’t forget to squeeze a little lemon into your cup. Research suggests that adding citrus juice, like lemon, to green tea can help your body absorb its antioxidants better. A 100-gram serving of green tea, which is approximately 3.5 ounces, contains 1.5 mmol antioxidant content.
2. Pomegranate Juice
This bright, ruby red fruit originates from present-day Iran and India, and it’s a favorite antioxidant-rich beverage of registered dietitian Marie Spano, M.S., RD, CSCS, CSSD. “One hundred percent pomegranate juice is made by pressing the entire fruit into juice so you get the polyphenols from the rind, pith and arils to optimize its potential antioxidant benefits,” says Spano.
A 3.5-ounce serving of pomegranate juice has 2.1 mmol of antioxidant content and can be enjoyed by the glass, added to smoothies or shaken up into mocktails.
3. Grape Juice
“Not a huge red wine fan but looking for an antioxidant boost? Grape juice contains many of the same polyphenols—like resveratrol—that act as powerful antioxidants and help to reduce the risk of heart disease,” says Davis.
Grape juice doesn’t get enough love for also having its fill of antioxidant goodness. Plus, unlike red wine, it won’t lead to the more negative side effects of alcohol consumption, like a hangover and increased blood pressure. A 3.5-ounce serving will provide you with 1.2 mmol of antioxidants.
4. Hot (and Iced) Chocolate
Chocolate lovers have another thing to smile about. Cocoa is packed with antioxidants, and the higher the percentage of cocoa you choose, the more antioxidants you will consume.
“Iced chocolate drinks or hot chocolate made with cocoa can help improve blood flow, boost cognitive performance and lower blood pressure when consumed regularly,” says Spano. “These benefits are due to cocoa flavanols. To get the most cocoa flavanols in cocoa powder, choose a powder that is non-alkalized cocoa—not Dutch processed.”
A 3.5-ounce glass of cocoa with milk contains 0.37 mmol. Warm up with a mug of hot cocoa. Or, to make a healthy iced chocolate drink, whisk together a few spoonfuls of unsweetened dark cocoa with your favorite type of milk and pour over ice. Add a drizzle of maple syrup to cut the cocoa’s bitterness if needed.
5. Coffee
One of the biggest sources of antioxidants in many people’s diets is found in one beverage that a lot of us feel like we need to start our day. “Your favorite morning drink may be doing more than waking you up,” says Davis. “Coffee is an excellent source of chlorogenic acid, a plant compound that has anti-diabetes, anti-cancer, anti-inflammatory and anti-obesity effects.”
If you enjoy espresso-based drinks such as a latte, cappuccino or americano, a 3.5-ounce of espresso has 14.2 mmol antioxidants, while a 3.5-ounce mug of filtered coffee contains 2.5 mmol. Whether you love your coffee black, piping hot, with a splash of milk or iced, you can reap the antioxidant benefits of coffee beans. Just be careful what you add to it. Sugar can be inflammatory, as can artificial sweeteners, so adding these to your coffee could negate some of the coffee bean’s anti-inflammatory effects.
6. Orange Juice
One beverage that seems to always have a seat at the breakfast table is orange juice—and for good reason. Orange juice provides an excellent source of antioxidant-rich vitamin C, carotenoids and flavonoids. Spano points out OJ also contains the powerful antioxidant hesperidin, which also has anti-inflammatory and anti-carcinogenic properties.
“Most of the hesperidin is found in the peel and membranes of the orange,” says Spano. “When oranges are pressed to make 100% orange juice, the hesperidin is extracted from the peel, pulp and membranes, making 100% orange juice one of the best food sources of hesperidin.”
A 3.5-ounce serving of orange juice contains 0.64 mmol antioxidants. Sip on this glass of sunshine cold, or use it in a recipe.
Our Expert Take
Beverages, including favorites like coffee, green tea, orange juice and hot chocolate, can be a rich source of antioxidants in your diet. Skip the high-priced, healthy-marketed bottled or canned drinks and embrace the simplicity and nutrition of these one-ingredient wonders. Sipping on a variety of these drinks alongside nutritious foods throughout the week is a delicious and healthy way to get your antioxidant fill.
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