From sugary flavored water to fiber-rich sodas to vitamin-enriched juices, the range of beverages people consume daily is vast. Amidst this ever-expanding variety, there are also many other drinks rich in antioxidants, some of which have been around for centuries.
What are antioxidants?
Antioxidants are compounds that protect against harmful molecules called free radicals, which can damage our cells and contribute to disease. Free radicals are unstable molecules produced within our bodies or introduced through environmental factors such as smoke and pollution.
When free radical levels become excessively high, they can damage healthy cells, potentially leading to serious health problems.
Drinks rich in natural antioxidants
These antioxidants are found in some of the healthiest and most delicious foods, such as fruits, vegetables, whole grains, nuts, and seeds, and even in some of our favorite beverages. By incorporating these foods and drinks into our diets, we can maintain the strength and integrity of our bodies' internal defenses.
Green Tea
Tea is one of the most popular beverages in the world and has been consumed for centuries. Nutrition experts explain that when it comes to antioxidant drinks, green tea is an excellent choice. The plant compounds in green tea, especially catechins, have been found to lower blood sugar, protect the nervous system, and possess anti-cancer properties.
Whether you prefer it hot or cold, don't forget to squeeze a little lemon into your cup of green tea. Research indicates that adding citrus juice, such as lemon, to green tea helps the body better absorb its natural antioxidants.
The Journal of Nutrition published a list of thousands of foods and beverages with antioxidant value (measured in millimoles per 100 grams), and according to it, a 100-gram serving of green tea, which is about 3.5 ounces, contains 1.5 millimoles of antioxidants.
Pomegranate Juice
This vibrant red fruit, originally from Iran and now part of India, is a popular beverage rich in antioxidants. 100% pomegranate juice is made by pressing the entire fruit to extract the polyphenols from the peel, pulp, and seeds, maximizing their potential antioxidant benefits. According to one study, 100% pure pomegranate juice has more potent antioxidants than Concord grape juice or green tea.
A 3.5-ounce serving of pomegranate juice contains 2.1 millimoles of antioxidants. It can be enjoyed by the glass or added to other juices.
Grape Juice
Grape juice contains many of the same polyphenols (such as resveratrol) that act as powerful antioxidants and help reduce the risk of heart disease. While grape juice doesn't receive the attention it deserves for its antioxidant properties, it's beneficial and won't produce the negative side effects of alcohol consumption. A 3.5-ounce serving provides 1.2 millimoles of these antioxidants.
Hot and Iced Chocolate
For chocolate lovers, there’s another reason to rejoice. Cocoa is rich in antioxidants, and the higher the percentage of cocoa you choose, the more antioxidants you consume.
Iced chocolate drinks or hot chocolate made with cocoa can help improve blood flow, boost cognitive function, and lower blood pressure when consumed regularly. These benefits are attributed to cocoa flavanols. To get the most cocoa flavanols from your cocoa powder, choose a non-alkali powder.
A 3.5-ounce cup of cocoa with milk contains 0.37 millimoles. To make a healthy iced chocolate drink, whisk a few tablespoons of unsweetened cocoa with your favorite type of milk and pour it over ice.
Coffee
One beverage that many of us feel we need to start our day with is one of the biggest sources of antioxidants in many people’s diets. This gives it benefits beyond just waking you up. Coffee is an excellent source of chlorogenic acid, a plant compound with anti-diabetic, anti-cancer, anti-inflammatory, and anti-obesity effects.
If you enjoy espresso-based drinks like lattes, cappuccinos, and Americanos, a single 3.5-ounce cup of espresso contains 14.2 millimoles of these natural antioxidants, while a 3.5-ounce cup of filtered coffee contains 2.5 millimoles.<sup>3</sup> Whether you like your coffee black, piping hot, with a little milk, or iced, you can benefit from the antioxidant properties of coffee beans.
Orange juice: Orange juice is a must-have breakfast beverage. It's an excellent source of vitamin C, a natural antioxidant, as well as carotenoids and flavonoids. Orange juice also contains the powerful antioxidant hesperidin, which has anti-inflammatory and anti-cancer properties. Most hesperidin is found in the orange peel, and when oranges are juiced to obtain 100% orange juice, the hesperidin is extracted from the peel, pulp, and membranes, making 100% orange juice one of the best dietary sources of hesperidin. A 3.5-ounce serving of orange juice contains 0.64 millimoles of this natural antioxidant.