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The USDA nutritionists examined more then 100 different kinds of fruit, vegetables, nuts, spices, cereals and other foods. Using an analysis method called the oxygen radical absorbance capacity (ORAC), they were able to detect the lipid soluable (Lipophilic) and water soulable (hydrophilic) antioxidant capacities of the food samples.
They also singled out certain foods to test the impact from the different processing methods: cooking and peeling.
The results weren't altogether surprising: Fruits, vegetables, and beans claimed nearly all the top spots in the top 20. We'll start at 20 and work our to 1:
20. Gala apples
19. Plums
18. Black beans (dried)
17. Russet potatoes (cooked)
16. Black plums
15. Sweet cherries
14. Pecans
13. Granny Smith apples
12. Red Delicious aplles
11. Strawberries
If there's a surprise here, it's that strawberries - known for high antioxidant content - just missed the top ten.
When I began reading the USDA study, I tried to guess the number one antioxidant food before looking at this list. I guessed "blueberries," and I was close, but not quite on the money. Here's the top 10:
10. Raspberries
9. Prunes
8. Blackberries
7. Artichokes (cooked)
6. Cranberries
5. Blueberries (cultivated)
4. Pinto beans
3. Red Kidney beans
2. Blueberries (wild)
1. Small red beans (dried)
The small red bean looks just like a kidney bean but smaller. It's sometimes referred to as a Mexican red bean. However it only grows in Washington, Idaho, and Alberta Canada. Go figure.
The Usda list is very useful, but it's important to remember the best way to get your antioxidants is not to eat heaping amounts of beans, but rather from a wide variety of antioxidant - rich foods. It's sure way to get useful nutrients, suck as ellagitannin; a substance that has been shown to help prevent the growth of cancerous cells and is found in raspberries and strawberries. And when you eat pecans you'll be adding copper and potassium to your diet. Pinto and kidney beans are good sourses of folate ( Vitamin B-9). Also let's not forget my favorite, Blueberries. Blueberries deliver a chemical called "anthocyanis" that has been shown to help promote brain cells. ( must be where I get that 152 IQ from)
As you might imagine, most antioxidant foods lose some of the antioxidant capacities in processing. The most notable exception being the tomato; the antioxidant "lycopene" is enhanced by cooking.
Keep in mind that fresh is the best choice over frozen, cooking ortherwise processed.
So while blueberry pie may seem like a somewhat healthy treat, it can't begin to compare with a bowl of blueberries, picked fresh from the meadow.
They also singled out certain foods to test the impact from the different processing methods: cooking and peeling.
The results weren't altogether surprising: Fruits, vegetables, and beans claimed nearly all the top spots in the top 20. We'll start at 20 and work our to 1:
20. Gala apples
19. Plums
18. Black beans (dried)
17. Russet potatoes (cooked)
16. Black plums
15. Sweet cherries
14. Pecans
13. Granny Smith apples
12. Red Delicious aplles
11. Strawberries
If there's a surprise here, it's that strawberries - known for high antioxidant content - just missed the top ten.
When I began reading the USDA study, I tried to guess the number one antioxidant food before looking at this list. I guessed "blueberries," and I was close, but not quite on the money. Here's the top 10:
10. Raspberries
9. Prunes
8. Blackberries
7. Artichokes (cooked)
6. Cranberries
5. Blueberries (cultivated)
4. Pinto beans
3. Red Kidney beans
2. Blueberries (wild)
1. Small red beans (dried)
The small red bean looks just like a kidney bean but smaller. It's sometimes referred to as a Mexican red bean. However it only grows in Washington, Idaho, and Alberta Canada. Go figure.
The Usda list is very useful, but it's important to remember the best way to get your antioxidants is not to eat heaping amounts of beans, but rather from a wide variety of antioxidant - rich foods. It's sure way to get useful nutrients, suck as ellagitannin; a substance that has been shown to help prevent the growth of cancerous cells and is found in raspberries and strawberries. And when you eat pecans you'll be adding copper and potassium to your diet. Pinto and kidney beans are good sourses of folate ( Vitamin B-9). Also let's not forget my favorite, Blueberries. Blueberries deliver a chemical called "anthocyanis" that has been shown to help promote brain cells. ( must be where I get that 152 IQ from)
As you might imagine, most antioxidant foods lose some of the antioxidant capacities in processing. The most notable exception being the tomato; the antioxidant "lycopene" is enhanced by cooking.
Keep in mind that fresh is the best choice over frozen, cooking ortherwise processed.
So while blueberry pie may seem like a somewhat healthy treat, it can't begin to compare with a bowl of blueberries, picked fresh from the meadow.
