Top 10 Drinks with Antioxidants for a Healthier You

Imagine a world inside your body where tiny warriors continuously battle invisible enemies -- enemies such as unstable molecules (free radicals) that roam, freely seeking to wreak havoc on your cells. Now picture these warriors armed with shields and swords, relentlessly defending your body against these enemies.

These warriors are antioxidants, unsung heroes that work behind the scenes every day to protect you from the relentless assault of oxidative stress. Fortunately, these defenders don't just defend. They also have the power to rejuvenate, repair, and even reverse damage.

Antioxidants are not just a health buzzword but the key to unlocking a longer, healthier, and more vibrant life. So, the next time you reach for a drink, make it one that's high in antioxidants, and remember that you’re not just nourishing your body; you’re fueling an army. Don't know where to start? This list can help you get the highest antioxidant punch from every sip.

Key Takeaways

• Antioxidant-rich drinks help neutralize free radicals, reducing the risk of chronic diseases like heart disease and cancer while also improving cognitive function and fighting inflammation.
• Top drinks include green tea, coffee, pomegranate juice, cranberry juice, blueberry juice, and beetroot juice, all known for their high antioxidant content and health benefits.
• Moderation is crucial when consuming fruit-based antioxidant drinks to prevent blood sugar spikes; whole fruits are generally a healthier option.

What are Antioxidants and Their Benefits?

Antioxidants are compounds that help neutralize free radicals, which can cause cellular damage. But exactly what are these free radicals? Free radicals are unstable atoms with unpaired (think, loose and ready to attach to anything) electrons that come from metabolic processes as well as contaminants. They are so reactive that they jump quickly to other substances to stabilize themselves.

Compare it to someone with a really hot temper, always on the verge of exploding. Once they explode, they may feel better. But just because they feel more stable doesn't mean there was no collateral damage. In fact, there's plenty of relationship damage -- just like what happens inside your body on a cellular level.

Free radicals are linked to aging, chronic diseases, and oxidative stress, which trigger health issues including cancer, cardiovascular disease, and autoimmune disorders. Antioxidants play a key role in preventing oxidative stress and reducing the risk of chronic disease.

Antioxidant-rich drinks can help support your body's defense system and provide many health benefits.

Health Benefits of Antioxidant Drinks

Antioxidant drinks offer a range of health benefits via their antioxidant properties. They reduce oxidative stress, fight inflammation, and reduce the risk of chronic diseases such as cardiovascular disease, cancer, and diabetes.

Antioxidant drinks support heart health, improve cognitive function, aid weight loss, fight inflammation, and support healthy blood pressure. Other antioxidant drinks may even have potential anticancer properties, help regulate blood sugar levels, and more.

Top 10 Antioxidant-Rich Drinks

Wondering what the best antioxidant beverages on the market are, and which have the best antioxidant content and offer the greatest antioxidant benefits? We're going to reveal our top 10 picks -- along with the reasons why they made the list.

#1 Green Tea and Matcha Green Tea Powder

Green tea is an exceptional antioxidant drink because it has very high concentrations of polyphenols called catechins, especially epigallocatechin gallate, commonly called EGCG. EGCG neutralizes free radicals, and offers extensive cellular protection.

Green tea helps support cognition, mood, and brain function, possibly due to its L-theanine and caffeine. A 2020 study suggested that green tea is linked with a 64% lowered risk of cognitive decline in middle aged and older adults. [1]

Indeed, another study showed that drinking green tea could reduce brain aging and reduce markers linked to Alzheimer's. [2]

Regular green tea also has anticancer benefits, weight management benefits, and blood sugar uptake benefits... although some of the studies have been inconsistent, according to Healthline.

Matcha green tea powder is another tea-based antioxidant drink with a higher potency due to its higher concentration of antioxidants than steeped tea. It is perfect as a smoothie ingredient.

#2 Coffee

Ah, coffee. Hard to imagine a day without it... say most people.

Coffee ranks as the #1 consumed antioxidant drink in the world. In fact, for most people, coffee comprises the main source of antioxidants in their entire diet.

And while most people instinctively link coffee and caffeine, there are other compelling reasons why coffee is included on this list of antioxidant beverages. You probably don't need another reason to brew another cup (keeping moderation in mind), but just in case, keep reading.

Coffee contains antioxidants such as phenolic compounds -- substances found in plant foods that shore up your body's defense systems and protect it from free radicals and inflammation.

Cleveland Clinic reports that coffee helps protect the liver, reduces risks of Alzheimer's, Parkinson's, and depression, protects against type 2 diabetes, and reduces risk of colorectal and liver cancers. [3] Research suggests drinking coffee in moderation can also help you live longer.

That's a lot of benefit from an antioxidant drink so many people deem essential for their day! When choosing your cup of joe, consider brewing organic coffee. Studies show organic coffee can provide a higher level of nutrients, including antioxidants.

#3 Pomegranate Juice

Pomegranate is a fruit containing hundreds of small edible red seeds that you can eat plain or put on salads, oatmeal, hummus, or whatever else suits your fancy.

Pomegranates contain a wealth of nutrients -- including:

• Potassium -- crucial for heart, muscles, nerves, and more.
• Antioxidants -- boost your immune system.
• Vitamin C -- heals wounds, protects cells.
  
• Folate and thiamine -- growth, development, cellular function.
• Manganese -- supports bone and joint tissue.

Pomegranates contain polyphenols that help lower blood pressure, reduce inflammation, and support optimal cholesterol levels, reports WebMD. [4] All of these factors may reduce your risk of heart attack or stroke.

Pomegranate juice has remarkable antioxidant content due to its polyphenolic compounds called punicalagins and ellagitannins. Plant pigments called anthocyanins and anthoxanthins support heart health. One study showed that drinking 7 ounces per day of pomegranate juice for 6 weeks lowered blood pressure in people with type 2 diabetes. [5]

Another study show that pomegranate seed oil reduced fasting blood sugar levels, but it didn't seem to change insulin levels.

Early studies suggest that people with type 2 diabetes who start drinking pomegranate juice showed improved insulin resistance, though more research is needed.

Ellagitannins lower inflammation and may therefore help protect your brain from Alzheimer's and Parkinson's disease.

Pomegranate juice boasts most of the benefits as the whole fruit pomegranate. Caveat: it lacks fiber and loses vitamin C in the juicing process.

#4 Cranberry Juice

Cranberry juice is remarkable for its ability to support urinary tract health, digestive health, heart health, and more.

Cranberries contain high levels of polyphenols that support heart health. Women with metabolic syndrome who drank cranberry juice lowered low-density lipoprotein (LDL) "bad" cholesterol, according to a2011 study.

Cranberry has antibacterial properties which seem able to reduce colonization of E. coli in the bladder. E. coli is the main cause of UTIs. This lowered the incidence of UTIs in mice, according to a 2017 study. [9]

Plus, a 2011 study showed that cranberry juice inhibited 7 types of pathogens, and a 2010 study suggested it could help fight some viruses, including norovirus. [7]

There's also some evidence that cranberry juice could deal H. pylori a one-two punch and improve digestion. Anthocyanins, procyanidins, and flavonols in cranberries were all documented to have potential benefits for cancer prevention. [8]

#5 Blueberry Juice

Tiny but mighty... Blueberries are also high in antioxidants, anthocyanins and flavonoids that offer significant cellular protection and other health benefits. Blueberries contain vitamins C and K, manganese, the antioxidant quercetin, and are a good source of fiber (when eating the whole fruits).

A 2004 study found that one cup of cultivated blueberries contains 9,019 antioxidants. Wild blueberries beat them, boasting 13,427 total antioxidants per cup.

Blueberries contain the heart-protective flavonoid, anthocyanin. A study showed that women who ate anthocyanin-rich foods like blueberries three or more times per week lowered heart attack risk by 32%. [10]

Blueberry juice may reduce abnormal cell growth linked to cancer. A study showed that women who ate at least one serving of blueberries per week slowed cognitive decline by 2.5 years. And, the anthocyanins help protect your eyesight.

#6 Acai Berry

The Acai berry contains 10 to 30 times more anthocyanins than red wine does. They're loaded with healthy omega fatty acids and contain dietary fibers. Acai is perfect for shakes, smoothies, juices, bowls, or desserts. Acai berries are a Brazilian superfood, where they grow in the Amazon rainforests.

Animal studies show that acai may lower total and LDL cholesterol levels, and scientists think this applies to humans also.

Test-tube and animal studies show anticancer benefits for acai, but more studies are needed to confirm.

Acai may reduce inflammation and protect against damage in aging rats' brains, and may even improve memory in aging rats. [12]

Acai berries are loaded with anthocyanins, making the juice a potent antioxidant drink. One hundred grams of frozen acai pulp has an ORAC of 15,405. Compare 100 g of blueberries... a "mere" score of 4,669. By the way, ORAC stands for Oxygen Radical Absorbance Capacity, and is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by the National Institute on Aging at the National Institutes of Health (NIH) as a way to evaluate the ability of a substance to neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and various diseases.

#7 Orange Juice

Orange juice offers a range of nutrients including vitamin C, carotenoids, flavonoids, and the powerful antioxidant, hesperidin.

Research shows that citrus hesperidin has antioxidant and anti-inflammatory properties that benefit the brain, heart, eyes, blood sugar levels, blood flow to the brain, reduced stroke risk, and more.

#8 Cherry Juice

Cherry juice may be the healthiest juice you can drink. Both tart and sweet cherries contain high levels of polyphenols including antioxidants anthocyanins, hydroxycinnamic acid, and flavanols. Tart cherries appear to have the most benefits.

Cherries neutralize free radicals and reduce oxidative stress. Tart cherry juice is rich in magnesium, calcium, phosphorus, iron, zinc, and potassium. Thus, it may reduce blood pressure and stroke risk.

Cherries reduce inflammation, as can practically every drink on this list.

It's also known for its sleep benefits. So take note, insomniacs. Research shows that tart cherry juice increases sleep time and sleep efficiency, maybe because it gets tryptophan into your bloodstream and boosts your melatonin production, reports WebMD. [11]

For those with gout, there's considerable evidence that cherry products can reduce uric acid levels and therefore reduce gout flare-ups.

Studies show that cherry juice aids exercise recovery and reduces post-exercise muscle pain. A randomized, placebo-controlled study on college athletes showed that those drinking tart cherry juice twice a day for 8 days had less muscle pain and less loss of strength after exertion, compared to placebo group, as reported by WebMD. [11] Cherry juice also improves exercise performance.

Tart cherry juice helps improve cognitive function in older adults due to its antioxidant boost.

#9 Beetroot Juice

Beet juice comes from a root vegetable that most people either love or despise. While not a new kid on the block, it has risen as a superfood with potent antioxidant properties in the past decade. And as such, it is one of the best antioxidant drinks, especially for supporting the heart and healthy blood pressure.

A 2022 meta-analysis reveals that the nitrates from beetroot juice lowered systolic blood pressure (the top number) in adults with hypertension. These are the good nitrates... the ones that convert into nitric oxide in the blood and help enlarge and relax the blood vessels.

In addition, betanin in beetroot juice may help lower your LDL ("bad") cholesterol. On a related note, beetroot juice may improve exercise stamina, and boost muscle power in people with heart failure.

Beetroot may also help you maintain a healthy weight, and reduce your risk of cancer via its antioxidant rich profile and its anti-inflammatory properties.

#10 Ginger-Turmeric Tea

Two of the most anti-inflammatory superfood compounds are ginger and turmeric. Combine them, and you get a potent antioxidant beverage -- and it's low-calorie also, if you keep the sweeteners away!

Ginger has been revered for thousands of years as a spice to add zip to meals. But it does much more. Ginger is an amazing anti-inflammatory and can help relieve joint and muscle discomfort. It also helps prevent clotting, and therefore may reduce your risk of heart attack and stroke.

And a 2011 study showed that ginger held its own against two dangerous superbugs -- Streptococcus pyogenes and Staphylococcus aureus.

Ginger has also shown efficacy against cancers, as well as helping prevent some of the complications of diabetes.

As for turmeric, it comes from the same family as ginger. The "secret powers" of turmeric derive from its compound, curcumin. Turmeric is loaded with antioxidants, and makes for a potent antioxidant beverage.

Turmeric is credited with potent anticancer effects, and also supports cardiovascular health, reduces inflammation, boosts cognition, and more.

Add the two together for some astounding health benefits, with almost zero calories and blood sugar impact. Enjoy all the benefits already named, plus improvements in digestive health, skin health, mood, and more... almost too many benefits to name.

Incorporating Antioxidant Drinks into Your Routine

Aside from the caveats already named, make sure you address these points as you step up those antioxidant levels.

Tips for Adding Antioxidant Drinks to Your Routine

It's easy to start adding antioxidant drinks. Just start with one or two and gradually increase the variety.

Be mindful of added sugars. They can quickly sabotage blood sugar. Drink fruit-based drinks with a good source of protein.

In fact, the whole-fruit fiber aids sugar uptake, so it's best to opt for the whole food. This is even true for drinks that are 100% juice with no added sugars, because they still contain many natural sugars.

Emphasize the lower-calorie antioxidant drinks such as black coffee, regular green tea, matcha green tea, and ginger-turmeric tea. Or take these as supplements instead to avoid the sugar.

Moderation is Key

Excessive consumption of fruit-based antioxidant drinks (even without added sugars) can cause blood sugar spikes -- especially given that when consumed as a beverage, you lack the fiber that slows uptake into your system, which could negate their positive effects.

Incidentally, the American Academy of Pediatrics recommends limiting fruit juice consumption in infants, toddlers and children, regardless of added sugars. If you want to add fruit based antioxidant drinks to your child's diet, do so only in very limited quantities and be alert to weight gain and sugar spikes. Dilute with water to keep them from developing a "sweet tooth."

That said, moderation should be the word of the day for all fruit-based antioxidant drinks, regardless of age.

Where caffeine content is concerned, moderation is also important, especially for children. Be aware that some people don't metabolize caffeine well.

Include a variety of antioxidant drinks. Don't do the same drink all the time. (Here's looking at you, coffee drinkers.) If you drank cherry juice last week, how about switching it up to blueberry juice or cranberry juice this week? Better yet, choose the whole fruit.

With variety of antioxidant drinks, you gain more potential health benefits than you do by repeating the same drink. And by doing so, you can reduce your risk of chronic disease. 

Summary

Antioxidants are powerful compounds that help neutralize free radicals, preventing cell damage and reducing the risk of chronic diseases. Certain drinks are packed with antioxidants and offer various health benefits, such as improving heart health, cognitive function, and reducing inflammation. Top antioxidant-rich drinks include green tea, coffee, pomegranate juice, cranberry juice, blueberry juice, and more. Incorporating these beverages into your routine can support overall well-being, but moderation is key to avoiding excessive sugar intake.

Frequently Asked Questions

What drinks are highest in antioxidants?

Coffee, green tea, matcha tea, and ginger-turmeric teas are low in calories and high in antioxidants. Other high-antioxidant drinks include pomegranate, cranberry, blueberry, cherry, and beetroot, among others.

What juices are high in antioxidants?

Pomegranate, cranberry, blueberry, cherry, beetroot, and orange juice are high-antioxidant juices.

Is drinking antioxidants good for you?

Drinking your antioxidants can be good when done in moderation. However, eating the whole fruits is generally a smarter choice for your blood sugar and weight.

What are the most powerful antioxidants?

Antioxidants have undergone extensive research in recent years and decades. Among the most powerful are EGCG, resveratrol, catechins, chlorogenic acid, anthocyanins, carotenoids, hesperidin, and more.