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

Pots and Pans

Pots and pans are the basic essentials for the median kitchen, butbefore you buy, you might want to consider all of the choices you have to select the best ones for you and your kitchen. Pots and pans come indifferent materials like aluminumanodized aluminum, cast ironcopper, non-stick, and stainless steel

Aluminum pots and pans are commonly economy than most other kinds of cookware. Aluminum is lightweight but fairly durable and can withstand high temperatures. One drawback is that it reacts with acidic and alkaline foods altering the taste, you can still use aluminum and avoid this qoute by using anodized aluminum.





Anodized Aluminum

This type of aluminum cookware has a special coating to preclude the aluminum from reacting with determined foods. It is a great selection to cook with, but the coating can be sensitive. To avoid damaging the coating, do not cook very acidic and alkaline foods in them, also, hand wash these pots in warm, soapy water instead of putting them in a dishwasher with harsh soaps.





Cast Iron

Cast iron pans are also fairly inexpensive, but can be a exiguous more than aluminum. This type of cookware takes longer to heat up, but once heated, holds the heat well. This makes it ideal for slow cooking andfrying. The drawbacks are that it’s very sensitive and rusts, stains, and becomes pitted easily. To best care for your cast iron, do not wash it with soap, but run a damp paper towel over it after cooking to clean any excess food off.






Lined Copper

Copper pans are more high-priced than most, but show the way heat very well. They heat up fast when on the burner and cool down fast when taken away from the heat. Copper pans must be lined with an additional one material, otherwise the copper reacts badly with food manufacture it poisonous and altering the taste. For this reason, coppershould be delicately hand washed and relined every few years.





These pots and pans easy have a special coating that keeps foods from sticking to it. These should not be washed in the dishwasher or with polisher scrubbers, but gradually washed in warm soap and water.






Stainless Steel

This gradually priced material is very durable, but alone, does not show the way heat well at all. For this reason, when shopping for stainlesssteel, look for pots and pans with a thick layer of copper or aluminum on the lowest for good heat conduction. It is best to wash these in warm soap and water, and these can withstand nylon scrubbers.

These are the main materials that pots and pans come in. And for the adventurous cook, there are other splendid and interesting types of pots to select from like crock-pots, stockpots, saucepans, and crab pots to name a few.