Antioxidant-Rich Foods for Children with Autism
These foods are not only rich in antioxidants, but many also support the gut-brain axis, immune health, and are naturally anti-inflammatory:
🍓 Berries (Blueberries, Strawberries, Raspberries, Blackberries)
• Packed with flavonoids and vitamin C
• Help protect the brain and reduce inflammation
• Blend into smoothies or blend and stir into coconut (or milk) yogurt to create your own sugar free desserts
🥬 Leafy Greens (Spinach, Kale, Swiss chard)
• Rich in vitamins A, C, E, and glutathione precursors
• Most children HATE these!!! But they can be sneakily added to muffins, smoothies, or sauces!
🥕 Brightly Coloured Vegetables (Carrots, Pumpkin, Sweet Potatoes, Peppers)
• Contain beta-carotene and other antioxidants
• Roast, mash, or blend into soups and sauces to make them disappear!
🥑 Avocados
• High in vitamin E and healthy fats for brain health
• Great for guacamole or spreads…or added to milkshakes to thicken!
🫐 Purple Foods (Purple cabbage, beets, eggplant/aubergine, purple grapes)
• Contain anthocyanins and polyphenols
• Support cognitive function and detox
🌰 Nuts & Seeds (Walnuts, brazil, Pumpkin seeds, Sunflower seeds, Chia)
• Zinc, selenium, and vitamin E for antioxidant activity
• Ground into butters or added to smoothies, blitz and add unknown to mash potato or porridge!
🍎 Apples (with peel)
• High in quercetin (a powerful antioxidant and mast cell stabiliser)
• Serve raw or stewed with cinnamon
🫚 Turmeric & Ginger
• Anti-inflammatory and antioxidant compounds (curcumin, gingerol)
• Add to soups, golden milk, or sprinkle into meals
🍫 Raw Cacao / Dark Chocolate (85%+)
• Rich in polyphenols and magnesium
• Can be used in small amounts in treats or smoothies
🐟 Wild-caught Salmon or Sardines
• Rich in omega-3s and selenium (also antioxidant in function)
• Brain-protective and anti-inflammatory
🧄 Garlic & Onions
• High in sulfur compounds that support glutathione production
• Add to cooked meals for detox and immune support
🍋 Citrus Fruits (Lemon, Oranges, Limes)
• High in vitamin C
• Can be added to water or used in salad dressings/snacks
👩🍳 Tips for Picky Eaters:
• Smoothies are a great vehicle (tip: freeze them into ice lollies or ice cubes if your child likes these)— you can sneak in berries, greens, avocado, seeds, and even turmeric or beetroot powder.
• Muffins or pancakes can be made with hidden antioxidants (like carrot, pumpkin, or blueberry, zucchini).
• Dips and sauces (like guacamole, beet hummus, or berry compote) are also fun ways to add nutrients.