If you care about your health and watch what you eat, you definitely must have heard about Antioxidant-rich foods before. If you have never hear about this, you will know what Antioxidant foods are by the time you are done reading this article.
What Is Antioxidant?
Antioxidants help our body by protecting against the damage caused by harmful molecules called free radicals. Free radicals enter our body every day as by-products of normal metabolic processes in our body, through pollutants from the environment and when the body breaks down some drugs in our body.
The damages cause by these free radicals are believed to lead to the development of such conditions as blood vessel disease (atherosclerosis), cancer, and some other conditions.
Now that you know what antioxidant is, how our body gets free radicals every day and the dangers of free radicals, doesn’t it make sense for you to want to know about “antioxidant foods” and add them to your diet?
List of Foods High In Antioxidant
A research carried out by USDA scientists analyzed the antioxidant levels in more than 100 different foods. The foods under consideration were tested for antioxidant concentration and their antioxidant capacity per serving size. They foods were then ranked in the order of antioxidant capacity per serving size as follows.
|Rank||Food item||Serving size||Total antioxidant capacity
per serving size
|1||Small Red Bean (dried)||Half cup||13,727|
|2||Wild blueberry||1 cup||13,427|
|3||Red kidney bean (dried)||Half cup||13,259|
|4||Pinto bean||Half cup||11,864|
|5||Blueberry (cultivated)||1 cup||9,019|
|6||Cranberry||1 cup (whole)||8,983|
|7||Artichoke (cooked)||1 cup (hearts)||7,904|
|12||Red Delicious apple||1 whole||5,900|
|13||Granny Smith apple||1 whole||5,381|
|15||Sweet cherry||1 cup||4,873|
|16||Black plum||1 whole||4,844|
|17||Russet potato (cooked)||1 whole||4,649|
|18||Black bean (dried)||Half cup||4,181|
|20||Gala apple||1 whole||3,903|
Table Source: WebMD
The result of the research also correlates with the work of Researchers at the University of Oslo, which tested 1,113 common foods for their antioxidant concentrations. They basically have about the same foods in their top 20. In their own result, One cup of blackberries contained the most antioxidants of all the berries tested.
This table does not necessarily mean that you will get the most antioxidants from dried Small Red Bean and the least from Gala Apple. No. This is because, the amount of the antioxidants useful to your body depends on how the food’s antioxidants are absorbed by the body.
Conclusively, this table will be very useful for anyone who wants to increase their antioxidant intake. Adding any or some of these high-antioxidant foods on the list to your diet will help you achieve that.
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