| BEST SOURCES OF FOOD ANTIOXIDANTS: TOP 20 FRUITS, VEGETABLES, AND NUTS | |||
| Rank | Food item | Serving size | Total antioxidants per serving |
| 1 | Small red beans (dried) | Half cup | 13,727 |
| 2 | Wild blueberries | 1 cup | 13,427 |
| 3 | Red kidney beans (dried) | Half cup | 13,259 |
| 4 | Pinto beans | Half cup | 11,864 |
| 5 | Blueberries (cultivated) | 1 cup | 9,019 |
| 6 | Cranberries | 1 cup (whole) | 8,983 |
| 7 | Artichoke (cooked) | 1 cup (hearts) | 7,904 |
| 8 | Blackberries | 1 cup | 7,701 |
| 9 | Prunes | Half cup | 7,291 |
| 10 | Raspberries | 1 cup | 6,058 |
| 11 | Strawberries | 1 cup | 5,938 |
| 12 | Red Delicious apple | One | 5,900 |
| 13 | Granny Smith apple | One | 5,381 |
| 14 | Pecans | 1 ounce | 5,095 |
| 15 | Sweet cherries | 1 cup | 4,873 |
| 16 | Black plum | One | 4,844 |
| 17 | Russet potato (cooked) | One | 4,649 |
| 18 | Black beans (dried) | Half cup | 4,181 |
| 19 | Plum | One | 4,118 |
| 20 | Gala apple | One | 3,903 |
Source: J Agric Food Chem. 2004 Jun 16; 52(12):4026-37.
Take a look at the variety of fruits on the list. If you add a bowl of strawberries, blueberries, and raspberries to your breakfast, you’ll take in thousands of antioxidants. If you eat just a half cup of red beans for lunch, you’ll get almost 14,000 antioxidants.
Spices, herbs, and teas also contain a surprising number. You will find the highest amounts in cinnamon, cloves, allspice, and peppermint. Oregano, sage, rosemary, and Indian spices like turmeric also contain high levels of antioxidants.1
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