Top 20 antioxidant richest food (USDA)

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antioxidantAntioxidants were one of my favorite subject area that I dealt with, when I was working for pharmaceutical company as a Product Manager.  We had a product containing lots of antioxidants with a good market value.  Our customers, primarily physicians, provided great support to our product as it was the only product having six antioxidants power.  Do you know that you actually don’t need antioxidants in a supplement form?  Recently, Mayo Clinic revealed that a better way to boost your antioxidant intake and reap health benefits is by eating food rich in antioxidants.  Foods contain an unmatchable array of antioxidant substances.  A supplement may contain a single type of antioxidant or more, however, foods can provide you with thousands of types of antioxidants in a single shot.

 

Antioxidants are naturally occurring nutrients that act as “free radical scavengers and hence help us preventing heart disease, cancer, diabetes, effects of aging and so more.  Research data supports that all antioxidants are not equally effective.  Some antioxidants are more potent than others, and their potency can be affected by cooking or digestion. For example, the antioxidants in blueberries lose their potency when cooked, whereas the antioxidants in tomatoes become more potent when cooked.

 

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I would like to shed light on top 20 foods, which were presented by United States Department of Agriculture (USDA) as containing the highest antioxidant concentration, based on their total antioxidant capacity per serving size:

 

Rank

Food item 

Serving Size

Total antioxidant capacity per serving size 

  1.  

 

Small Red Bean (dried)

Half cup

13727

  1.  

 

Wild blueberry

1 cup

13427

  1.  

 

Red kidney bean (dried)

Half cup

13259

  1.  

 

Pinto bean

Half cup

11864

  1.  

 

Blueberry (cultivated)

1 cup

9019

  1.  

 

Cranberry

1 cup (whole)

8983

  1.  

 

Artichoke (cooked)

1 cup (hearts)

7904

  1.  

 

Blackberry

1 cup

7701

  1.  

 

Dried Prune

Half cup

7291



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  1.  

 

Raspberry

1 cup

6058

  1.  

 

Strawberry

1 cup

1 cup

  1.  

 

Red Delicious apple

One

5900

  1.  

 

Granny Smith apple

One

5381

  1.  

 

Pecan

1 ounce

5095

  1.  

 

Sweet cherry

1 cup

4873

  1.  

 

Black plum

One

4844

  1.  

 

Russet potato (cooked)

One

4649

  1.  

 

Black bean (dried)

Half cup

4181

  1.  

 

Plum 

One

4118

  1.  

 

Gala apple

One

3903

 

This is the largest USDA Study of Food Antioxidants that published was in the Journal of Agricultural and Food Chemistry. USDA used updated technology to assess the antioxidant content of more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices

 

Now you can make choice of rich foods for your family based on the data provided in the antioxidant list.  If you go with the old saying an apple a day keeps doctors away.  You have much more choices and can pick out food products having higher anti-oxidant content than apple to keep yourself in good shape. 

 

Healthy eating!

5 Responses

  1. Very useful information about health, thanks for giving more information about antioxidant foods.

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