Natural Holistic Health Blog

For years blueberries led the pack when it came to antioxidants, but now beans have blasted their way to the top of the list, according to a recent study reported in the June 9 issue of The Journal of Agricultural and Food Chemistry. The research, focusing on the antioxidant capacities of over 100 common foods, was conducted at two USDA facilities: Arkansas Children’s Nutrition Center and Agricultural Research Service in Little Rock and the Food Composition Laboratory and Nutrient Data Laboratory in Maryland.

Antioxidants occurring in fruits and vegetables are believed to help prevent and even repair oxidative stress thought to damage body cells and have been linked to such diseases as cancer, heart disease, Alzheimer’s disease, and Parkinson’ s disease. Exposure to free radicals from external sources such as cigarette smoke, pollutants, chemicals, and environmental toxins can lead to disease-causing oxidative stress.

Vitamins C and E, carotenoids, and selenium are the principal antioxidants. Clinical trials using supplements of vitamin C, vitamin E, and carotenoids have shown inconsistent results and have led to the belief that whole fruits and vegetables rather than the individual compounds they contain are likely to give more positive results in disease prevention.

The scientists conducting the study were employing a new technology to evaluate the antioxidant capacities of common foods that included fruits, vegetables, cereals, breads, nuts, and spices. The Total Antioxidant Capacity is a combination of lipophilic (fat based) and hydrophilic (water based) antioxidant components.

Blueberry Cedes Top Spot

The blueberry, long considered the champion of antioxidants, lost its lead to the small red bean. In fact, three types of beans were included in the top five. Along with small red beans, red kidney beans and pinto beans also received high scores. The small red bean received the highest TAC score of 13,727, while the wild blueberry was slightly behind with 13,427. Cultivated blueberries rated lower than their wild cousins with 9,019. Red kidney beans totaled 13,259 in antioxidant capacity, while pinto beans scored 11,864. The black bean had a score of 4,118 to achieve 17th place on the list.

Fruit, both fresh and dried, seems to be a leading source of antioxidants in the human diet. In addition to blueberries, other berries that rank high on the list are cranberries (8,983), blackberries (7,701), raspberries (6,058), and strawberries (5,938). Cranberries ranked sixth, with blackberries eighth, raspberries tenth, and strawberries eleventh.

The plum in three forms made the top twenty: dried prune in ninth place with a score of 7,291, black plum in sixteenth place with 4,844, and red plum nineteenth place with a score of 4,118.

Three different varieties of apples landed slots in the top twenty. Red delicious was twelfth with a score of 5,900 while Granny Smiths were one step behind in thirteenth place with 5,381. Gala apples were in the twentieth spot with 3,903. Another fruit to make the top twenty list was sweet cherries in the 15th spot with a score 4,873.

Artichoke Tops Vegetable List

Researchers and nutritionists were surprised to learn that cooked artichokes were the highest-ranking vegetable in seventh position with a score of 7,904. An additional surprise was the appearance of the much-maligned potato on the top twenty list. The potato, often labeled as high carb and shunned by people on the Atkins and South Beach diets, ranked 17th with a score of 4,649 for a cooked Russet.

The pecan was the only nut to score in the top twenty antioxidants. It ranked fourteenth with a TAC of 5,095. Other nuts possessing significant TAC were walnuts (3,846), hazelnuts (2,739), pistachios (2,267), and almonds (1,265).

Only four dried fruits were analyzed but all showed significant results, with prunes far outdistancing the others. With its 7,292 rating prunes surpassed Deglet Noor dates (3,467) figs (2,537), raisins (2,490), and Medjool dates (2,124).

Spices, especially cinnamon, cloves, and oregano, were high on the antioxidant list, but none of these are consumed in large enough quantities to provide a significant antioxidant effect.

Researchers did find that the cooking method had an influence on the foods tested, but the effect was not consistent. Some vegetables like carrots and asparagus showed a decrease in TAC when cooked while tomatoes and red cabbage showed an increase. Produce was purchased from retail markets in 12 cities around the United States.

Health experts are quick to inform people that antioxidants are not the only benefits from fruits, vegetables, grains, nuts, and seeds. “Some of those foods that are low in antioxidants may have other positive benefits, such as fiber, minerals, and other nutrients that are important,” says Professor Ronald Prior, research chemist and nutritionist who was involved in the study.

To keep our readers informed Vegetarians in Paradise is printing charts indicating the TAC (Total Antioxidant Capacity) of fruits, vegetables, nuts, cereals and grains.

Total Antioxidant Capacity of Foods (TAC)

Rank Food Item Serving Size TAC

1 small red bean 1/2 cup 92 g 13,727

2 blueberry, wild 1 cup 144 g 13,427

3 red kidney bean 1/2 cup 92 g 13,259

4 pinto bean 1/2 cup 96 g 11,864

5 blueberry, cultivated 1 cup 144 g 9,019

6 cranberry 1 cup whole 95 g 8,983

7 artichoke 1 cup hearts 84 g 7,904

8 blackberry 1 cup 144 g 7,701

9 raisin 1/2 cup 85 g 7,291

10 raspberry 1 cup 123 g 6,058

11 strawberry 1 cup 166 g 5,938

12 apple, Red Delicious 1 fruit 138 g 5,900

13 apple, Granny Smith 1 fruit 138 g 5,381

14 pecan 28.4 g (1 oz) 5,095

15 potato, russet raw 1 potato 369 g 4,882

16 cherry, sweet 1 cup 145 g 4,873

17 plum, black 1 fruit 66 g 4,844

18 potato, russet cooked 1 potato 299 g 4,649

19 black bean 1/2 cup 52 g 4,181

20 plum, red 1 fuit 66 g 4,118

21 apple, Gala 1 fruit 138 g 3,903

22 apple, Red Delicious peeled 1 fruit 128 g 3,758

23 apple, Gold Delicious 1 fruit 138 g 3,685

25 apple, Fuji 1 fruit 138 g 3,578

26 date, Medjool 1/2 cup 89 g 3,467

27 avocado, Haas 1 fruit 173 g 3,344

28 pear, green 1 fruit 166 g 3,172

29 pear, Red Anjou 1 fruit 166 g 2,943

30 apple, Gold Delicious peeled 1 fruit 128 g 2,829

31 macadamia 28.4 g (1 oz) 2,739

32 broccoli raab raw 1/5 bunch 85 g 2,621

33 navy bean 1/2 cup 104 g 2,573

34 orange, navel 1 fruit 140 g 2,540

35 prune 1/2 cup 75 g 2,537

36 cabbage, red cooked 1/2 cup 75 g 2,359

37 potato, red raw 1 potato 213 g 2,339

38 potato, red cooked 1 potato 173 g 2,294

39 walnut 28.4 g (1 oz) 2,267

40 pea, blackeye 1/2 cup 52 g 2,258

41 potato, white raw 1 potato 213 g 2,257

42 fig 1/2 cup 89 g 2,124

43 asparagus, raw 1/2 cup 67 g 2,021

44 grape, red 1 cup 160 g 2,016

45 pepper, yellow raw 1 pepper 186 g 1,905

46 grapefruit, red half 123 g 1,904

47 beet 1/2 cup 68 g 1,886

48 potato, white cooked 1 potato 173 g 1,870

49 pepper, orange sweet raw 1 pepper 186 g 1,830

50 peach, fresh 1 fruit 98 g 1,826

Total Antioxidant Capacity of Fruits (TAC)

Food Item Serving Size TAC

apple, Fuji 1 fruit 138 g 3,578

apple, Gala 1 fruit 138 g 3,903

apple, Golden Delicious 1 fruit 138 g 3,685

apple, Golden Delicious peeled 1 fruit 128 g 2,829

apple, Granny Smith 1 fruit 138 g 5,381

apple, Red Delicious 1 fruit 138 g 5,900

apple, Red Delicious peeled 1 fruit 128 g 3,758

apricot 3 fruits 105 g 1,408

avocado, Haas 1 fruit 173 g 3,344

banana 1 fruit 118 g 1,037

blackberry 1 cup 144 g 7,701

blueberry, cultivated 1 cup 145 g 9,019

blueberry, wild 1 cup 145 g 13,427

cantaloupe 1 cup cubed 160 g 499

cherry, sweet 1 cup 145 g 4,873

cranberry 1 cup whole 95 g 8,983

grape, green 1 cup 160 g 1,789

grape, red 1 cup 160 g 2,016

grapefruit, red half 123 g 1,904

honeydew 1 cup diced 170 g 410

kiwifruit 1 fruit 76 g 698

mango 1 cup slices 165 g 1,653

nectarine 1 fruit 136 g 1,019

orange, navel 1 fruit 140 g 2,540

peach, canned in heavy syrup half 98 g 411

peach, fresh 1 fruit 98 g 1,826

pear, green 1 fruit 166 g 3,172

pear, Red Anjou 1 fruit 166 g 2,943

pineapple 1 cup diced 155 g 1,229

plum, red 1 fruit 66 g 4,118

plum, black 1 fruit 66 g 4,844

raspberry 1 cup 123 g 6,058

strawberry 1 cup 166 g 5,938

tangerine 1 fruit 84 g 1,361

watermelon 1 cup diced 152 g 216

Total Antioxidant Capacity of Vegetables (TAC)

Food Item Serving Size TAC

artichoke 1 cup hearts 84 g 7,904

asparagus, raw 1/2 cup 67 g 2,021

asparagus, cooked 1/2 cup 90 g 1,480

bean, lima canned 1/2 cup 124 g 301

bean, snap raw 1/2 cup 55 g 147

bean, snap canned 1/2 cup 68 g 197

bean, black dry cooked 1/2 cup 52 g 4,181

bean, navy dry cooked 1/2 cup 104 g 2,573

bean, pinto dry cooked 1/2 cup 96 g 11,864

bean, red kidney dry cooked 1/2 cup 92 g 13,259

small red 1/2 cup 92 g 13,727

beets 1/2 cup 68 g 1,886

broccoli, raw 1/2 cup 44 g 700

broccoli, cooked 1/2 cup 78 g 982

broccoli raab raw 1/5 bunch 85 g 2,621

broccoli raab, cooked 1/5 bunch 85 g 1,322

cabbage, green raw 1/2 cup 35 g 476

cabbage, red raw 1/2 cup 35 g 788

cabbage, red cooked 1/2 cup 75 g 2,359

carrot, raw 1 medium 61 g 741

carrot, cooked 1 carrot 46 g 171

carrot, baby raw 6 medium 60 g 262

cauliflower, raw 1/2 cup 50 g 324

celery, raw 1/2 cup diced 60 g 344

corn, raw 1/2 cup 77 g 561

corn, frozen 1/2 cup 82 g 428

corn, canned 1/2 cup 105 g 434

cucumber, peeled 1/2 cup slices 52 g 60

cucumber, unpeeled 1/2 cup 60 g 74

eggplant raw 1/2 cup 41 g 1,039

lettuce, butterhead 4 leaves 30 g 427

lettuce, green leaf 4 leaves 40 g 620

lettuce, iceberg 4 leaves 32 g 144

lettuce, red leaf 4 outerleaves 68 g 1,213

lettuce, romaine 4 innerleaves 40 g 396

onion, yellow raw 1/2 cup 80 g 823

onion, yellow cooked 1/2 cup 105 g 1,281

onion, sweet raw 1/2 cup 80 g 492

onion, red raw 1/2 cup 80 g 917

pea, blackeye 1/2 cup 52 g 2,258

pea, green frozen 1/2 cup 80 g 480

pea, green canned 1/2 cup 85 g 326

pepper, green, sweet raw 1 pepper 119 g 664

pepper, green, sweet cooked 1/2 cup chopped 68g 418

pepper, red, sweet raw 1 pepper 119 g 1,072

pepper, red, sweet cooked 1/2 cup chopped 68g 576

pepper, orange sweet raw 1 pepper 186 g 1,830

pepper, yellow raw 1 pepper 186 g 1,905

potato, red raw 1 potato 213 g 2,339

potato, red cooked 1 potato 173 g 2,294

potato, russet raw 1 potato 369 g 4,882

potato, russet cooked 1 potato 299 g 4,649

potato, white raw 1 potato 213 g 2,257

potato, white cooked 1 potato 173 g 1,870

pumpkin, raw 1 cup 1-in. cubes 116 g 560

radish 1 cup sliced 116 g 1,107

spinach, raw 4 leaves 40 g 1,056

sweet potato, raw 1 potato 130 g 1,173

sweet potato, cooked 1 potato 156 g 1,195

tomato, raw 1 tomato 123 g 415

tomato, cooked 1/2 cup 120 g 552

Total Antioxidant Capacity of Nuts (TAC)

Food Item Serving Size TAC

almond 28.4 g (1 oz) 1,265

Brazil nut 28.4 g (1 oz) 403

cashew 28.4 g (1 oz) 567

hazelnut 28.4 g (1 oz) 2,739

macadamia 28.4 g (1 oz) 481

peanut 28.4 g (1 oz) 899

pecan 28.4 g (1 oz) 5,095

pine nut 28.4 g (1 oz) 204

pistachio 28.4 g (1 oz) 2,267

walnut 28.4 g (1 oz) 3,846

Total Antioxidant Capacity of Dried Fruits (TAC)

Food Item Serving Size TAC

date, Deglet Noor 1/2 cup 89 g 3,467

date, Medjool 1/2 cup 89 g 2,124

fig 1/2 cup 75 g 2,537

prune 1/2 cup 85 g 7,291

raisin 1/2 cup 82 g 2,490

Total Antioxidant Capacity of Breads, Cereals, Snacks (TAC)

Food Item Serving Size TAC

Bread

Healthy Choice whole grain 1 slice 28 g 398

Brownberry Oatnut 1 slice 38 g 501

Brownberry pumpernickel 1 slice 30 g 589

Chicago Bak. Butternut whl grain wheat 1 slice 28 g 589

Breakfast Cereals, ready-to-eat

Total corn flakes 1 1/2 cup 30 g 708

Life 3/4 cup 32 g 485

Kelloggs low fat granola w/raisins 2/3 cup 60 g 1,376

Quaker oat bran 1 1/4 cup 57 g 1,075

Post original shredded wheat 1 cup 49 g 638

Quaker toasted oatmeal squares 1 cup 56 g 1,200

Quaker toasted oatmeal 1 cup 49 g 1,066

Breakfast Cereals, uncooked

Quaker oat bran, hot 1/2 cup 40 g 992

Quaker instant oatmeal 1 packet 28 g 646

Quaker quick oats 1 min. 1/2 cup 40 g 868

Quaker oats old fashioned 1/2 cup 40 g 683

Snacks

Pepperidge Farms oatmeal raisin cookie 1 cookie 31 g 619

Pop Secret buttered popcorn 1 cup 9 g 157

Quaker chewy low-fat granola bar 1 bar 28 g 469

Quaker fruit/oatmeal strawberry bar 1 bar 37 g 726

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