The key when eating antioxidant foods is to eat a wide variety of vegetables and fruits every day along with broad-spectrum antioxidant supplementation ( vitamin C, vitamin E, beta-carotene, and a high quality fish oil supplement).
Scientists from the United States Department of Agriculture analyzed antioxidant levels in more than 100 different foods. This is what they found…..
The highest ranking fruits were: cranberries, blueberries, and blackberries
The highest ranking vegetables were: beans, artichokes, and russet potatoes
The highest ranking nuts were: pecans, walnuts, and hazelnuts
When being purposeful about adding antioxidant foods to your diet, it makes sense to chose foods that have the highest total antioxidant capacity per serving. This list of “Top 20 Antioxidant Foods” should be a helpful guideline when trying to choose antioxidant foods. Tape it to your refrigerator as a reminder and accountability to choose these foods. Carry it to the grocery store each time you go shopping!
Top 20 Antioxidant Foods
- Small Red Bean (dried) – ½ cup
- Wild blueberry – 1 cup
- Red kidney bean (dried) – ½ cup
- Pinto bean – ½ cup
- Blueberry (cultivated) – 1 cup
- Cranberry – 1 cup
- Artichoke (cooked) – 1 cup
- Blackberry – 1 cup
- Prune – ½ cup
- Raspberry -1 cup
- Strawberry – 1 cup
- Red Delicious apple – 1 whole
- Granny Smith apple – 1 whole
- Pecan – 1 ounce
- Sweet cherry -1 cup
- Black plum -1 whole
- Russet potato (cooked) – 1 whole
- Black bean (dried) – ½ cup
- Plum – 1 whole
- Gala apple – 1 whole