logo

Best Antioxidant Drinks to Incorporate in Your Diet Today

Courtney Birtcher
Written By Courtney Birtcher
Original Publish Date: Sep 8, 2024, 01:46 PM
Last updated: Oct 7, 2024, 04:37 PM
Disclosure ↓
antioxidant drinks
View all Contents

When it comes to keeping our bodies in check, antioxidants are like silent superheroes. They’re not flashy, and you won’t always feel them working, but they’re in the background, fending off harmful molecules that can wreak havoc on your cells. Whether it’s the polyphenols in your morning green tea or the vitamin C from a fresh glass of pomegranate juice, these tiny compounds are hard at work protecting your body from oxidative stress, which is a byproduct of everyday life. The modern diet and environment expose us to higher levels of toxins and free radicals than ever before, increasing the need for antioxidant drinks and foods. It’s not just about feeling good in the short term but laying the groundwork for better long-term health. But what exactly are antioxidants, and why does everyone seem to be so obsessed with them lately?

What Are Antioxidants?

Antioxidants are compounds found naturally in certain foods. They protect your cells from damage caused by free radicals—unstable molecules that can accelerate aging and increase the risk of chronic diseases. Free radicals are generated in the body as a natural byproduct of metabolism. But they can also come from external sources like pollution, radiation, and even fried foods. While the body does produce some antioxidants on its own, the vast majority comes from our diet.

Common antioxidants include vitamins like C and E, minerals like selenium, and plant-based compounds like flavonoids and polyphenols. Each of these plays a unique role in neutralizing free radicals and preventing them from causing cellular damage. One example is the antioxidant glutathione. It’s produced by the liver and is often called the “master antioxidant” due to its central role in detoxification and cell repair. Phytochemicals, like the catechins in green tea or the punicalagins in pomegranates, provide additional layers of defense against oxidative stress.

But antioxidants don’t just work in isolation. They interact with one another, creating a network of protection that strengthens the body’s ability to fend off harm. This is why a diverse diet rich in fruits, vegetables, and antioxidant-heavy drinks like green tea or pomegranate juice is more effective than relying on a single supplement.

What Are the Benefits of Antioxidants?

The benefits of antioxidants go far beyond just one area of health—they work across the board to keep your body functioning smoothly. One of the primary benefits is their role in reducing inflammation, a major contributor to conditions like heart disease, diabetes, and cancer. By neutralizing free radicals, antioxidants can prevent the oxidative stress that leads to chronic inflammation and damage at the cellular level.

Cardiovascular health is another area where antioxidants shine. Studies show that consuming foods rich in antioxidants like flavonoids can lower blood pressure, reduce LDL cholesterol levels, and even improve overall vascular function. The polyphenols in red wine, green tea, and berries, for example, have been linked to improved heart health and longevity.

Antioxidants also play a pivotal role in skin health. The free radical damage caused by UV exposure is a major factor in premature aging, contributing to wrinkles, loss of elasticity, and dark spots. Vitamins C and E, along with compounds like beta-carotene, work to protect the skin from oxidative damage, promote collagen production, and reduce the signs of aging.

Beyond heart health and skin, antioxidants are increasingly being studied for their potential neuroprotective effects. Oxidative stress is believed to be a factor in neurodegenerative diseases like Alzheimer’s and Parkinson’s. Certain antioxidants, such as flavonoids, support brain function and protect against cognitive decline by improving blood flow to the brain.

Best Antioxidant Drinks

Pomegranate Juice

Pomegranate juice is packed with antioxidants, particularly polyphenols like punicalagins and anthocyanins, which contribute to its impressive health benefits. These antioxidants can reduce oxidative stress, lower inflammation, and protect against chronic diseases such as heart disease. In fact, research suggests that regular consumption of pomegranate juice can help improve cholesterol levels. It reduces LDL (bad) cholesterol and possibly slows the buildup of cholesterol in arteries.

In addition to supporting heart health, pomegranate juice shows potential in managing blood pressure. A review of studies found that pomegranate juice helps reduce systolic blood pressure, making it beneficial for individuals with hypertension. The juice may also have antimicrobial effects, with some research indicating it can fight certain bacteria responsible for dental cavities​. Although it’s lower in fiber than consuming whole pomegranate seeds, pomegranate juice remains an excellent source of antioxidants. People with diabetes should consume with caution, as the juice is high in natural sugars and can interfere with some drugs.

antioxidant drinks

Pomegranate Juice Nutrients (per 1 cup juice, 8 oz):

  • Calories: 134
  • Protein: 0.4g
  • Fat: 0g
  • Carbohydrates: 33g
  • Fiber: 0.25g
  • Sugars: 32g
  • Vitamin C: 28mg (47% of the daily value)
  • Potassium: 533mg (15% of the daily value)
  • Folate: 60mcg (15% of the daily value)

Summary: Pomegranate juice is rich in antioxidants, particularly polyphenols like punicalagins and anthocyanins, which fight oxidative stress and reduce inflammation.

Green Tea

Green tea has been a staple in various cultures for centuries, revered for its potential health benefits, primarily due to its high antioxidant content. Among these antioxidants are polyphenols, especially epigallocatechin-3-gallate (EGCG), which has been shown to help combat diseases like cancer. Green tea’s antioxidants can function both as scavengers of harmful reactive oxygen species (ROS) or induce oxidative stress in cancer cells, effectively killing them. This dual ability to protect cells or trigger cell death depending on the context is part of what makes green tea so powerful.

Compared to black tea, green tea contains a higher concentration of catechins, particularly EGCG, which are responsible for health-promoting properties. Studies show that green tea contains 436 mg of antioxidant capacity, far surpassing black tea, which contains only 239 mg. While black tea has some health benefits, green tea is more potent in terms of antioxidants. However, it’s important to note that adding milk to your green tea can diminish its antioxidant power, as the proteins in milk bind to the polyphenols and reduce their effectiveness.

Regular consumption of green tea has also been linked to a reduction in the risk of chronic diseases like type 2 diabetes, heart disease, and even certain cancers. However, the amount of tea needed to achieve these benefits varies. Some studies suggest as little as one cup per day, while others recommend five or more. For non-tea drinkers, green tea extract is a great alternative, equivalent to 3-4 cups of green tea and packed with antioxidants. The anti-inflammatory properties of green tea may also lower the risk of cancer recurrence, making it an excellent choice for long-term health benefits.

antioxidant drinks

Green Tea Nutrients (unsweetened, per 8 oz cup)

  • Calories: 2.5
  • Sodium: 33.1 mg
  • Calcium: 4.7 mg
  • Potassium: 89.9 mg
  • Phosphorus: 123 mg
  • Catechins: 25-750 mg (varies depending on brewing and processing methods)

Summary: Green tea is packed with polyphenols, particularly catechins like epigallocatechin-3-gallate (EGCG), known for their powerful antioxidant effects. Its ability to boost heart health, metabolism, and cancer prevention is linked to these compounds.

Red Wine

Red wine, especially when consumed in moderation, is often celebrated for its potential cardiovascular benefits, thanks to its rich content of resveratrol, an antioxidant found in the skin of red grapes. Resveratrol helps combat oxidative stress in the body, which is linked to a variety of diseases, including cancer and heart disease. Studies have shown that consuming 400 mL of red wine per day for two weeks can significantly increase antioxidant status and reduce oxidative stress markers in the blood.

Compared to white wine, red wine is fermented with the grape skins intact, which is where many of the antioxidants, including resveratrol, are concentrated. This makes red wine a healthier choice than its white counterpart when it comes to antioxidant content. However, the amount of red wine you’d need to drink to gain significant health benefits from resveratrol alone is quite high, and the risks associated with alcohol consumption may outweigh the benefits. That said, when choosing between alcoholic beverages, red wine remains the better option for its antioxidant properties.

While red wine does contain small amounts of beneficial nutrients like potassium, calcium, and iron, the majority of its calories come from alcohol, which can be harmful if consumed in excess. The key is moderation. Enjoying a glass of red wine alongside a diet rich in fruits, vegetables, and other antioxidant-rich foods is a more balanced approach to reaping the benefits of resveratrol without overconsuming alcohol.

antioxidant drinks



Red Wine Nutrients (per 5 oz glass)

  • Calories: 125
  • Protein: 0.1 g
  • Fat: 0 g
  • Carbohydrates: 4 g
  • Fiber: 0 g
  • Sugar: 1 g
  • Iron: Small amount
  • Calcium: Small amount
  • Potassium: Small amount
  • Phosphorus: Small amount

Summary: Red wine contains resveratrol, an antioxidant known for its cardiovascular benefits. However, the amount needed to have a significant impact is relatively high, so it’s best consumed in moderation.

Matcha

Matcha is no ordinary green tea — it’s a powerhouse of antioxidants, offering much higher nutrient concentrations because you’re consuming the entire tea leaf in powdered form. This means that matcha has up to 137 times more antioxidants than regularly brewed green tea. One cup can deliver 242 mg of catechins, with EGCG as the star antioxidant. Catechins combat free radicals and may help reduce the risk of chronic diseases. Additionally, matcha is rich in L-theanine, which promotes calmness and focus, making it a popular choice for those seeking a balanced caffeine boost.

Matcha’s benefits don’t stop there. With its high levels of chlorophyll, it also acts as a natural detoxifier, helping the body flush out harmful toxins. Studies show that matcha from later harvests, particularly the second and third rounds, still delivers notable antioxidant benefits. Harvesting and brewing temperatures can also influence how matcha’s nutrients are retained, so it’s always good to be mindful of preparation methods to fully unlock its potential.

Matcha Nutrients (per 2-3 oz):

  • Calories: 10
  • Fat: 0g
  • Sodium: 0g
  • Carbohydrates: 1g
  • Fiber: 1g
  • Sugar: 0g
  • Protein: 0g
  • Catechins: 242mg
  • L-Theanine: 39mg
  • Potassium: 27 mg

Summary: Matcha is rich in catechins, especially EGCG, providing a potent source of antioxidants that may help protect against oxidative stress and chronic diseases like heart disease.

Coffee

Coffee is not only a beloved energy booster but also one of the richest sources of antioxidants in the typical American diet. It contains a host of bioactive compounds, including chlorogenic acids, which are known for their ability to neutralize free radicals and may also support blood sugar regulation. In fact, coffee’s antioxidant activity can be linked to several health benefits, such as lowering the risk of chronic diseases like type 2 diabetes and cardiovascular issues. Research shows that black coffee, with no added cream or sugar, offers the most potent antioxidant effects.

The method of brewing can significantly impact the level of antioxidants in your cup. For example, hot-brewed coffee typically contains more antioxidants than cold-brewed coffee, with chlorogenic acids being more bioavailable at higher temperatures. Additionally, darker roasts, while bolder in flavor, tend to contain higher levels of compounds like melanoidins, which also have antioxidative properties. On the other hand, light roasts preserve more chlorogenic acids, offering a balance between flavor and antioxidant content. Whether you prefer a light or dark roast, coffee delivers antioxidants that can help lower inflammation, improve metabolic functions, and potentially reduce the risk of certain cancers.

Coffee Nutrients (per 8 oz black coffee):

  • Calories: 3.1
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 0g
  • Sodium: 0mg
  • Chlorogenic Acids: Varies by roast (higher in light roasts)
  • Melanoidins: Higher in dark roasts

Summary: Coffee contains antioxidants like chlorogenic acids and melanoidins, which help reduce inflammation and neutralize free radicals. They may also lower the risk of chronic diseases such as type 2 diabetes and heart disease.

Cold-Pressed Juices

Cold-pressed juices are more nutrient-dense alternative to regular juice, largely due to the way they are processed. Instead of using centrifugal juicers, which incorporate heat and oxygen, cold-pressed juices are made by compressing shredded fruits and vegetables with a hydraulic press. This method minimizes the loss of heat-sensitive nutrients, which are beneficial for gut health and immunity. Despite their reputation, studies show that the antioxidant content of cold-pressed juices is not significantly higher than that of regular juices. In fact, after 5 days of refrigeration, the antioxidants in cold-pressed juice begin to degrade rapidly, reaching their lowest levels by day 7. So, if you’re reaching for cold-pressed juice for its antioxidants, consume it within a few days of purchasing.

Although cold-pressed juices can offer a concentrated source of nutrients, they do have some downsides. One of the biggest drawbacks is the lack of fiber, which is typically lost during the juicing process. Fiber plays an essential role in regulating glucose levels, and without it, the high sugar content in juices can cause spikes in blood sugar. To balance out the sugar and add more nutritional value, opt for juices with leafy greens, cucumbers, or other vegetables. Ingredients like kale, which is rich in vitamin K, or dill, which may help with heart disease and diabetes, can enhance the antioxidant profile of your juice while keeping the sugar content in check.

Ultimately, while cold-pressed juices are a convenient way to boost your intake of vitamins and minerals, they shouldn’t replace whole fruits and vegetables in your diet. Pairing cold-pressed juice with fibrous ingredients like raspberries or avocado may help retain some fiber. However, the lack of data supporting their superior nutritional value means they’re best enjoyed as a complement to a balanced diet rather than a replacement for whole foods.

Cold-Pressed Juice Nutrients (per 1 cup juice, 8 oz)

  • Calories: 150
  • Sodium: 140 mg
  • Potassium: 1260 mg
  • Total Carbohydrates: 32 g
  • Dietary Fiber: 7 g (if blended with fiber-rich fruits like pears)
  • Protein: 6 g
    (Nutrient composition may vary depending on the specific blend of fruits and vegetables used.)

Summary: Cold-pressed juices with ingredients like kale and cucumbers provide antioxidants such as vitamin K and compounds like kaempferol. Dark leafy greens and ingredients like raspberries or pears can add more fiber, balancing the natural sugars in the juice.

Coconut Water

Coconut water has gained popularity for its ability to hydrate while delivering natural electrolytes like potassium, sodium, magnesium, and calcium. These essential minerals help maintain fluid balance in the body. They also support muscle function and nerve activity, which is particularly useful after a tough workout or illness. One 8-ounce serving of coconut water packs 404 mg of potassium, offering a lower sugar and calorie option compared to traditional sports drinks. It’s also worth noting that coconut water contains small amounts of vitamin C and amino acids. This gives it antioxidant properties that may benefit liver health and cholesterol levels.

Interestingly, research on animals shows that coconut water contains antioxidant phytonutrients like shikimic and caffeic acid, both of which have been associated with liver protection and cholesterol reduction. These findings highlight the potential of coconut water as a recovery drink, whether after exercise or periods of dehydration.

Coconut Water Nutrients (per 8 oz):

  • Calories: 44
  • Fat: 0g
  • Sodium: 64 mg
  • Carbohydrates: 10.4g
  • Fiber: 0g
  • Sugars: 9.6g
  • Protein: 0.5g
  • Vitamin C: 24.3 mg
  • Potassium: 404 mg

Summary: Coconut water contains antioxidants like shikimic and caffeic acid, which help reduce oxidative stress and may support liver health and cholesterol management.

Building a Stronger You

Supplement Institute is the fruit of extensive online publishing experience, spanning the breadth of SEO strategies to the nuances of paid advertisements. Our journey, marked by significant achievements and learning moments, inspires our core mission: to empower our readers with an abundance of information. By sharing insights and key learnings, we aim to provide you with the knowledge needed to navigate the complex world of supplements, helping you make well-informed decisions for your health and well-being. Welcome to Supplement Institute, where information is your greatest supplement.

Contributors

Courtney Birtcher
Courtney Birtcher
Brain Health Immune Support Vitamins
We independently research, test, review, and recommend the best products. If you buy something through our links, we may earn a commission at no cost to you. Click here to learn more about our process.