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!

hmm....i give this stuff to my dog, maybe i should take some myself. www.nzymes.com

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.

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.

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