Consuming antioxidant-rich foods can boost your immune system naturally. Antioxidants are abundant in many produce items and help protect the cells in our bodies from damage induced by free radicals. Research suggests that eating an antioxidant-rich diet may help prevent disease. So, when planning your next meal, find ways to incorporate these top 10 antioxidant-rich fruits, vegetables, seeds and nuts into your meals.


You can add these delicious berries to pancakes, yogurt, cereal, oatmeal, muffins, smoothies and salads. They are also enjoyable on their own as a snack while also being low-calorie.

Cruciferous Vegetables

Use a cauliflower or broccoli puree to create cauliflower or broccoli mash. A fantastic and healthy side dish alternative to mashed potatoes that adds a boost of antioxidants to your meal.

Orange Vegetables

Puree your favourite squash to create a soup or roast it as a side dish to your meal. Carrots also make for a great side that is tasty and nutritious.


A great plant-based source of protein, you can easily add legumes such as chickpeas and black beans to salads or wraps. You can also use beans when making chilli or burritos. Steam green beans with some seasoning or fry it in a pan to accompany your meal.

Dark Leafy Greens

Kale, spinach, collard greens and lettuce are just a few leafy greens that can add tremendous benefits to your diet. Try kale chips or sauté leafy greens in a skillet with seasonings for flavour, fibre and nutrients.


Cook your veggies with garlic for an added boost of flavour and health benefits such as reduced blood pressure and fighting illnesses like the common cold. It is an effective way to add a burst of flavour to any meal without adding on calories.

Green Tea

Drink green tea cold or hot. Matcha is a green tea powder that is rich in antioxidants and can be incorporated into baked goods, lattes or smoothies. It has been shown to increase physical performance and fat burning.


Grapes are delicious on their own but freezing them for a cool treat on a hot day can also be a different but enjoyable way to get vitamin C and K in your diet.

Red/Pink Fruits and Veggies

Grapefruit, tomatoes, papaya, red cabbage and watermelon are just a few produce items loaded with antioxidants. Incorporating them into your diet is easy with seemingly endless options like muffins, smoothies, salads, mains and desserts.

Nuts and Seeds

Add a few teaspoons of healthy fats such as flaxseed, peanut butter and pumpkin seeds to smoothies, oatmeal, baked goods, yogurt, and salads. They will keep you feeling full for longer with the high amount of fibre in them.

For more ways to improve your diet no matter what condition your health is in, contact Allwell Pharmacy. Our pharmacists and technicians will help find a solution that works for your body and lifestyle. Stop by today or call us with your prescriptions, concerns or questions.