What's commonly discussed — for how you want to feel.

A plant-based omega-3 fatty acid found in chia seeds, flax, and walnuts. The body converts only a small share to EPA and DHA.

BlueberriesFood

A berry known for its deep color from anthocyanins, plus fiber and vitamin C.

CacaoFood

The bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.

Purple cabbageFood

A colorful vegetable providing anthocyanins, vitamin C, and fiber.

A water-soluble antioxidant vitamin needed for collagen formation. Commonly discussed with skin and general resilience.

A fat-soluble antioxidant vitamin found in nuts, seeds, and avocado. Often discussed in relation to skin.

Pigments that give berries, purple cabbage, and black rice their deep colors. A well-known family of polyphenols in antioxidant research.

A red-orange carotenoid pigment characteristic of salmon, trout, and shrimp, originally produced by microalgae.

Black riceFood

A pigmented whole-grain rice whose color comes from anthocyanins.

Polyphenols concentrated in green tea and matcha. Often discussed in relation to antioxidant interest and alertness.

A sulfur-containing amino acid derivative particularly concentrated in mushrooms, and also found in oats and tempeh.

MatchaDrink

Powdered green tea, concentrated in catechins and L-theanine.

A supplement form of nicotinamide mononucleotide (NMN), a compound the body can use as a building block for NAD+ (nicotinamide adenine dinucleotide). Taken as capsules, tablets, or powder.

A large family of plant compounds found in berries, cacao, tea, and colorful vegetables. Widely studied for antioxidant properties.

A naturally occurring polyamine compound found in foods such as natto, tempeh, mushrooms, and aged cheese.

A sulfur-containing compound the body makes and that is also found in small amounts in foods; sold as a supplement.

CinnamonFood

A spice containing polyphenols, often discussed in relation to blood sugar awareness.

A flowering plant (Silybum marianum) whose seeds contain a group of compounds called silymarin; sold as an extract.

A plant flavonoid found in strawberries, apples, and other fruits and vegetables.

AçaíFood

A dark purple Amazonian palm berry blended into frozen bowls and drinks; a source of anthocyanins, plant polyphenols, and fiber.

A supplement made from açaí, a dark purple palm-fruit rich in anthocyanins and polyphenols, taken as powder or capsules.

Amla (Indian gooseberry)Food

Amla (Indian gooseberry, Phyllanthus emblica), a small, very sour green fruit eaten fresh, dried, pickled, juiced, or as a powder in South Asia; it is notably high in vitamin C and also carries polyphenols. Distinct from the European gooseberry (Ribes uva-crispa).

Aronia (chokeberry)Food

Aronia (black chokeberry, Aronia melanocarpa), an Eastern-European berry eaten dried or as juice, purée, and powder; astringent and very deeply colored, it is notably high in anthocyanins and other polyphenols.

A supplement form of astaxanthin, a red carotenoid antioxidant derived from algae, taken as softgels or capsules.

A supplement form of bilberry, a berry rich in anthocyanins, taken as softgels or capsules; a popular eye-care category product in Japan.

Black currantsFood

Small tart dark berries grown on shrubs across Europe; a source of vitamin C and anthocyanins.

Black garlicFood

Whole garlic bulbs slowly aged under warmth and humidity until the cloves turn soft, dark, and sweet; the aging develops polyphenols and mellows the raw pungency.

Black sesameFood

Black sesame, the dark-hulled variety of sesame used whole, ground, or as a paste in East-Asian cooking and sweets; it carries calcium, iron, and dietary fiber along with the sesame lignan sesamin and dark-skin anthocyanin pigments. Distinct from ordinary (white) sesame seeds.

BlackberriesFood

A dark aggregate berry. A dietary source of vitamin C, fiber, and anthocyanin plant pigments.

Blood orangeFood

A sweet orange variety with deep crimson flesh, its color coming from anthocyanin pigments that develop in cool nights; eaten fresh or juiced, it carries vitamin C, folate, and fiber.

BroccoliFood

A green cruciferous vegetable. A dietary source of vitamin C, vitamin K, folate, and the plant compound sulforaphane.

Butterfly pea flower teaDrink

A caffeine-free herbal tea brewed from the deep-blue flowers of butterfly pea (Clitoria ternatea), a Southeast-Asian and global-café staple; the brew turns from blue to purple when acid such as lime is added. It carries the blue anthocyanin pigments (ternatins) and other polyphenols.

Camu camuFood

Camu camu (Myrciaria dubia), an Amazonian berry usually sold as a tart powder or in blends; it is one of the highest fruit sources of vitamin C and also carries polyphenols.

A supplement form of carnosine, a dipeptide made of the amino acids beta-alanine and histidine, taken as capsules or tablets.

A supplement made from chaga (Inonotus obliquus), a mushroom that grows on birch trees, taken as powder, tea, or capsules; a source of beta-glucans and polyphenols.

A supplement form of chlorella, a green freshwater algae rich in chlorophyll and plant protein, taken as tablets or powder; a traditional Japanese product.

CloudberryFood

Cloudberry (Rubus chamaemorus), an amber-colored Nordic bog berry eaten fresh and made into jam and juice across Finland, Scandinavia, and northern Russia; a notably good berry source of vitamin C, it also carries polyphenols.

CranberriesFood

A tart red berry eaten dried, cooked, or as juice. A dietary source of vitamin C and proanthocyanidin plant compounds.

Dark chocolateFood

A cocoa-rich confection. A source of flavanol plant compounds, iron, magnesium, and a small amount of caffeine.

ElderberriesFood

Small dark berries of the elder shrub, always cooked before eating; a source of vitamin C and anthocyanins.

Genmaicha (brown-rice green tea)Drink

A Japanese green tea blended with roasted brown rice, giving a mild, nutty brew with a modest caffeine level; it carries green-tea catechins and the amino acid L-theanine.

A supplement form of glutathione, an antioxidant peptide made from cysteine, glycine, and glutamate, taken as tablets, capsules, or lozenges.

Goji berriesFood

A small red-orange berry usually eaten dried. A dietary source of the carotenoid zeaxanthin and vitamin A precursors.

A supplement made from grape seeds, standardized for its polyphenol content (proanthocyanidins), taken as capsules or tablets.

GrapesFood

Small round fruit eaten fresh or dried as raisins. A dietary source of natural sugars and the plant compound resveratrol in the skins.

Green teaDrink

An unoxidized tea from Camellia sinensis. Contains caffeine, the amino acid L-theanine, and catechin polyphenols such as EGCG.

A concentrated supplement made from green tea (Camellia sinensis) leaves, standardized for its catechins — chiefly EGCG (epigallocatechin gallate) — and usually containing some caffeine and a small amount of the amino acid theanine. Taken as capsules or tablets.

A supplement made from the leaves, flowers, and berries of the hawthorn shrub (Crataegus), used in traditional herbal preparations; a source of plant polyphenols (flavonoids). Taken as capsules, tablets, tea, or extract.

Hojicha (roasted green tea)Drink

A Japanese green tea whose leaves are roasted at high heat, giving a toasty, reddish-brown brew; roasting lowers its caffeine, and it carries catechins and the amino acid L-theanine.

KaleFood

A hardy leafy green. A concentrated dietary source of vitamin K, vitamin C, and the carotenoids lutein and zeaxanthin.

Kuromame-cha (black soybean tea)Drink

A caffeine-free tea made by steeping roasted black soybeans; it carries the dark-skin pigment anthocyanins and soy isoflavones.

A supplement form of the sulfur-containing amino acid L-cysteine, which the body can use as a building block for glutathione. Taken as capsules or tablets.

MulberriesFood

Elongated sweet-tart berries of the mulberry tree, eaten fresh or dried; a source of vitamin C, iron, and anthocyanins.

A supplement form of N-acetylcysteine (NAC), a source of the amino acid cysteine, taken as capsules or tablets.

Omija-cha (schisandra berry tea)Drink

A Korean 'five-flavor' tea made by cold- or hot-steeping dried omija (schisandra) berries, known for a taste that combines sour, sweet, bitter, salty, and pungent notes; usually served chilled and lightly sweetened.

PomegranateFood

A fruit with juicy red seed arils. A dietary source of vitamin C and polyphenol plant compounds such as ellagic acid.

Pomegranate juiceDrink

Juice pressed from pomegranate arils, sold as a deep-red drink; distinct from the whole fruit, it carries polyphenols (including ellagitannins that yield ellagic acid) and potassium.

A supplement made from the bark of the French maritime pine (Pinus pinaster), standardized for its plant polyphenols (proanthocyanidins); Pycnogenol is a trademarked form of pine bark extract. Taken as tablets or capsules.

A supplement form of quercetin, a plant flavonoid and antioxidant, taken as capsules or tablets.

RaspberriesFood

A soft red aggregate berry. A dietary source of fiber, vitamin C, and ellagic acid.

Red currantsFood

Small, translucent, tart red berries that grow in clusters on shrubs across Europe, used in jellies, sauces, and desserts; they carry vitamin C, fiber, and the anthocyanin pigments behind their bright color. Distinct from black currants.

A supplement form of resveratrol, a plant polyphenol antioxidant, taken as capsules or tablets.

Sea buckthornFood

Sea buckthorn (Hippophae rhamnoides, サジー / Sanddorn), a tart orange berry from a hardy shrub, consumed as juice, purée, oil, or powder across Europe and East Asia; it carries vitamin C, beta-carotene, and polyphenols.

A supplement form of sesamin, a lignan antioxidant from sesame seeds, taken as softgels or capsules; a well-known Japanese product.

Sobacha (buckwheat tea)Drink

A caffeine-free Japanese tea brewed from roasted buckwheat groats (そば茶), nutty and golden; buckwheat — especially the tartary type — carries polyphenols such as rutin.

SpinachFood

A tender leafy green eaten raw or cooked. A dietary source of vitamin K, folate, iron, and the carotenoid lutein.

A supplement made from spirulina, a blue-green algae, taken as tablets or powder; a source of plant protein, chlorophyll, and beta-carotene.

StrawberriesFood

A red garden berry eaten fresh. A dietary source of vitamin C, manganese, and anthocyanin plant pigments.

A supplement providing sulforaphane, a sulfur compound (an isothiocyanate) formed from glucoraphanin in cruciferous vegetables; product forms are typically made from broccoli sprout or broccoli seed extract. Taken as capsules or tablets.

Tomato juiceDrink

A juice pressed from tomatoes, often sold plain or with no added salt; it carries the tomato pigment lycopene along with potassium.

Vegetable juiceDrink

A ready-to-drink blend of mixed vegetables such as carrot and tomato, sometimes with a little fruit; it carries beta-carotene, potassium, and some dietary fiber from the vegetables.

A supplement form of vitamin C (ascorbic acid), taken as tablets, capsules, or powder. Vitamin C is a water-soluble vitamin and antioxidant.

A supplement form of vitamin E (tocopherols), a fat-soluble antioxidant vitamin, taken as softgels or capsules.