How long has it been since you’ve had a visit from your Aunties? Antioxidants, that is?

These are super substances that help protect cells from the damage caused by unstable molecules known as free radicals. Antioxidants interact with and stabilize these free radicals to prevent some of the damage they cause, which according to some studies, can include cancer.

Researchers at the University of Oslo in Norway recently examined 1,113 foods to determine which ones contained the highest concentration of antioxidants based on a scientific unit (millimoles) of measurement of amount of antioxidants per 100 calories of the particular food.

A great way to include these much-needed antioxidants in your daily diet is to print out this list and keep it handy when you’re going to the grocery store. Research has proven that when you have healthy food around the house you will eat it. Just make it a part of your every day.

Here is the list of the top 10 antioxidant rich foods based on the Oslo study, including the number of millimoles per 100 calories of each:

1. Blackberries: 9.3
2. Artichoke Hearts (boiled): 8.5
3. Red Cabbage (cooked): 7.4
4. Cranberries: 7.2
5. Strawberries: 6.8
6. Red Bell Peppers (cooked): 5.9
7. Water-packed Canned Sour Cherries: 5.0
8. Raspberries: 4.5
9. Frozen Spinach: 3.9
10. Blueberries: 3.8

Here’s an easy and delicious recipe to add some antioxidant rich frozen spinach into your diet!

Note: try to purchase organic ingredients whenever possible.

1 large container sour cream
1 box frozen chopped spinach
1 jar artichoke (puree)
1 envelope savory herbs with garlic (any brand of mixed savory herbs will do)
1 bag shredded Italian cheese
2 large round loaves of your favorite crusty bread (or any large crusty bread)

In a medium to large saucepan, heat the sour cream and add the frozen spinach (does not need to be thawed). When both are heated and mixed well, add the jar of pureed artichoke, mix well. Add the savory herbs and garlic; mix well. Add the whole bag of shredded cheese and mix well. When the cheese is melted and well blended, remove from heat.

Take one of the large crusty bread loaves, and remove most of the center, creating a bowl-like interior. Pour spinach dip into center. Cut the removed section and the second bread into small pieces and place on tray around bread-bowl. (recipe adapted from

Author's Bio: 

Beth is a health writer and certified holistic health and nutrition counselor who works with individuals and groups on a variety of health and wellness topics. Get more of Beth’s tips at