Foods High in Antioxidants
Hi there
As I mentioned in my journal today, I got tested at the Twin Cities Marathon expo for my antioxidant levels. It is a laser skin test that they do on your hand The doctor had asked me how many fruits & veggies I eat, and I told him quite a bit - in my regular diet I generally eat one apple, 2 cups of romaine lettuce salad with red peppers, cucumbers and green onions in it - and at least one veggie for supper - broccoli, asparagus, green beans, cauliflower, etc My antioxidant reading came back "Low Average". He and I were both suprised. I did a bit of research on antioxidants, and the latest USDA study had the following foods as the top 20 in antioxidant levels 1 Small Red Bean 1/2 cup 13727 2 Wild blueberry 1 cup 13427 3 Red kidney bean 1/2 cup 13259 4 Pinto bean 1/2 cup 11864 5 Blueberry 1 cup 9019 6 Cranberry 1 cup 8983 7 Artichoke hearts 1 cup 7904 8 Blackberry 1 cup 7701 9 Prune 1/2 cup 7291 10 Raspberry 1 cup 6058 11 Strawberry 1 cup 5938 12 Red Delicious apple 1 5900 13 Granny Smith 1 5381 14 Pecan 1 ounce 5095 15 Sweet cherry 1 cup 4873 16 Black plum 1 4844 17 Russet potato 1 cooked 4649 18 Black bean 1/2 cup 4181 19 Plum 1 4118 20 Gala apple 1 3903 Not a whole hell of a lot of veggies on there! But my googling has turned up a lot of results on antioxidants, many of which reference veggies as the best source. In short - HELP - I need help on antioxidants, I would like to increase my intake but the information out there seems to be wildly inconsistent |
I think this is the title..."Dr. Atkins' Vita-Nutrient Solution" or something about Atkins and Vitamins. It's packed away in my house somewhere otherwise I could tell you more about it. But anyway, there was a list in there about the lowest carb/highest nutritional veggies/fruits. I bought it from Barnes and Noble in the Bargain Book section. I know kale was high up on the list. Sorry I'm not being so helpful! I would see if you could find the book to get the list!
Why is a potato on that list? I thought with the exception of the skin, they were nutritionally void?? |
Here is a breakdown on antioxidant capacity as posted on the Vegetarians in Paradise website. These charts indicate the TAC (Total Antioxidant Capacity) of fruits, vegetables, nuts, cereals and grains. These charts are set up with the ranking, followed by the name of the item, serving size(volume/amount & weight), and the TAC value. Here is the link to that website: http://www.vegparadise.com/news45.html
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 |
Thank you, that is a tremendous list - I will have to copy and paste. I'm shocked at some of the results though!
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hmm....i give this stuff to my dog, maybe i should take some myself. www.nzymes.com
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apples and oranges?
I suspect there's a bit more refinement than just total TAC... like which antioxidants work best against which agents? I have my program tailored for high exposure to certain chemicals that are pretty high in my life. Doesn't do as much good if you're taking a ton of protection against a risk you don't have.
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To start with, the laser test only measures carotenoids (beta-carotene, alpha-carotene, lutein, and lycopene). It is not a measure of your total amount of antioxidants. If you want to score high on the laser test, eat lots of carrots the day before before the test.
All the laser articles on the internet also link the laser (Pharmanex BioPhotonic Scanner) measurement with the sale of LifePak supplements. Even one of laser company's scientific studies is a sales pitch for their supplements. The company's web site is here. The laser shows lower values for those people who get more sun-light. The laser response is sensitive to skin pigmentation, which is why they use the palm. It also explains why people with more sun exposure test worse with this system. I was unable to find any correlation data that shows that low readings on the laser meant low levels of antioxidants in the blood. |
isnt green tea supposedly high in antioxidants?? its not on the lists.
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Yup, and I was getting a sales pitch 2 seconds after the test was over. So I kind of knew that, but still - they STILL kinda scared me. In researching this though, I find the foods with antioxidants in it fascinating - fruits generally are much higher than veggies |
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