Antioxidants are essential for the survival of the human body—they fight free radicals and protect us against disease and aging. An antioxidant-rich diet protects various body systems by shielding your organs from oxidative damage. While there are several natural sources of antioxidants, not all can be included in your everyday diet.

Here are 14 antioxidant-rich foods you can easily include in your daily meals without much effort.

Eggs

Eggs are not only a rich source of protein, vitamins and minerals, they are loaded with antioxidants. Organic eggs have even more health benefits as they are grown in a chemical-free environment. So make it a habit to consume eggs at least thrice a week.

Berries

Blueberries, blackberries, strawberries, cranberries—all are plentiful sources of antioxidants and are frequently recommended as a superfood for skin owing to their anti-aging benefits.

Consume berries frequently not only for their distinct taste but also for their ability to counter the effects of pollution, smoking and so forth.

Tomatoes

Eat them raw, add them to your salads, or use them as paste in your curries—tomatoes are a great addition to all kinds of cuisines. A rich source of vitamins A and C, tomatoes are also high in an antioxidant called lycopene, which is known for its role in boosting heart health, managing blood pressure and protecting the skin, among others.

Dark chocolate

Produced from cocoa beans, dark chocolate contains more antioxidants than most berries. However, the sugar added to dark chocolate to make it edible mars its original nutritional value. If you love dark chocolate, look for varieties with minimum sugar and at least 60 percent cocoa content.

Walnuts

Walnuts not only boost brain power, they also deliver an exceptional amount of antioxidants. Moreover, they are the only nuts with omega 3 fatty acids and have double the antioxidant content of other nuts such as almonds and cashew nuts.

Mushrooms

While the above-mentioned sources of antioxidants may be more pleasing to the eye, mushrooms offer a distinct heath benefit in the form of an amino acid with antioxidant properties. This amino acid, known as ergothioneine, has been shown to have a positive role in controlling inflammation and oxidation in the body.

Black beans

While other beans also have rich nutritional profile, black beans are a good source of antioxidants. The rich color of these beans comes from natural compounds called flavonoids, which have incredible antioxidant properties and protect the body against cell damage.

Prunes

Did you know that prunes are not only rich in fiber, they also offer tremendous antioxidant benefits, which makes them a popular anti-aging food that helps control age-related wear and tear of both body and mind.

Spinach

While most green vegetables are good sources of anti-inflammatory compounds that fight oxidation and aging, spinach is hailed as a superfood that comes packed with multiple health benefits from a potent antioxidant known as lutein.

Instant coffee

Coffee is a rich source of antioxidants; however, the process by which it is produced makes a world of difference in the aroma and nutritional content of the final product.

Contrary to popular perception, Instant Coffee Can Be Organic & Delicious and deliver the same antioxidant benefits as regular coffee. Freeze drying, used mostly by specialty manufacturers to process superior-quality beans, preserves the original flavor and aroma of the bean and produces instant organic coffee rich in antioxidants.

Broccoli

Broccoli is so versatile that it can be added to any dish to make it more interesting and healthier. This green super-veggie is loaded with compounds that make it a goldmine of essential nutrients, including antioxidants.

Yoghurt

Yoghurt is packed with probiotics, which are friendly bacteria that keep your digestive system in top shape and keep infection-causing microorganisms at bay. Including yoghurt in your everyday diet not only boosts your immune system, it also improves the health of your gastrointestinal organs, thus aiding digestion and metabolism.

Turmeric

Turmeric has been used for centuries as an anti-aging antioxidant superfood. Its active compound, curcumin, makes turmeric a superfood that helps keep the body disease-free and fights the natural process of aging. The anti-inflammatory properties of curcumin have been the subject of numerous studies and have positioned it as a popular health supplement.

Cinnamon

Last but not the least, cinnamon is an ancient spice that lends amazing flavor and aroma to food, and also offers anti-inflammatory protection to the body. Cinnamon has high antioxidant content and can be used to sweeten sugar-free beverages and desserts.