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It's no secret that an apple a day—along with other fruits, vegetables, and nuts—will help keep the doctor away. These foods are loaded with antioxidants, substances that fight free radicals, disease-causing compounds that have been linked to heart disease, cancer, and Alzheimer's. But just how many antioxidants these foods contain has been a mystery—until now. The U.S. Department of Agriculture (USDA) recently analyzed the antioxidant content of more than 100 foods, including fruits, vegetables, nuts, dried fruits, spices, and cereals.
The big surprise: Even though they're consumed in small amounts, herbs and spices, such as oregano, cinnamon, and cloves, showed higher amounts of antioxidants than researchers had previously thought.
A high antioxidant level doesn't equate to a superfood, however. "There's still a lot we don't understand about how the body uses antioxidants," says Ronald L. Prior, Ph.D., nutritionist and research chemist with the USDA. The body absorbs some antioxidants better than others, he notes, and cooking may also alter the content. But most antioxidant-rich foods also have other benefits, such as low fat and calorie levels, and helpful vitamins and minerals. For optimal health, aim for at least five to nine servings of fruits and vegetables a day.
Antioxidant Breakdown
The U.S. Department of Agriculture ranked the following foods among the highest in antioxidant content. The number after each food denotes its total antioxidant capacity (TAC). Foods with TACs of 2,000 or higher, like these, are considered high in antioxidants.
| Fruits one-cup serving |
Dried Plums |
Total Antioxidant Content: 14,582
Prunes and prune juice are common home remedies for constipation. Plums and prunes have a thick skin covering a juicy pulp--the plum's skin is a source of insoluble fiber, whereas the pulp is a source of soluble fiber. |
Cultivated blueberries |
Total Antioxidant Content: 9,019
Improves Memory and Learning,
Lowers Cholesterol,
Improves Vision ,Prevents Macular Degeneration ,
Improves Brain Function ,
Prevents and Fights Cancer, Aid In Weight Loss ,
Acts as a sleep aid ,
Fights Osteoporosis. |
Blackberries |
Total Antioxidant Content: 7,701
Blackberries contain antioxidants called anthocyanins, which give them their dark color, and ellagic acid which may help to prevent cancer. |
Sweet cherries |
Total Antioxidant Content: 4,873
This is also very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin C.
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| Vegetables one-cup serving, cooked |
Artichoke hearts |
Total Antioxidant Content: 7,904
This is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese. |
Red cabbage |
Total Antioxidant Content: 4,718
This is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Riboflavin, Folate, Calcium, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese.
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Russet potato |
Total Antioxidant Content: 4,649
This is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin C. |
| Nuts one-ounce serving |
Pecans |
Total Antioxidant Content: 5,095
This is very low in Cholesterol and Sodium. It is also a very good source of Manganese. |
Walnuts |
Total Antioxidant Content: 3,846
This is very low in Cholesterol and Sodium. It is also a good source of Copper, and a very good source of Manganese. |
Hazelnuts |
Total Antioxidant Content: 2,739
This is very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol) and Copper, and a very good source of Manganese |
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