Antioxidant Top 20 Food sources

Antioxidant Top 20 food sources to include in your daily meals

Antioxidant or ORAC levels in this and other lists were sourced from the vast USDA database collection. It is worth noting, that although tomatoes and gac (baby jackfruit) are not included in this list; it belies the fact that they both have the worlds highest Lycopene content,

Antioxidant (ORAC) Tables sourced from USDA

 

Rank

Food

Serving Size

Total Antioxidant capacity per serving size

1

Small Red Bean

½ cup dried beans

13727

2

Wild blueberry

1 cup

13427

3

Red kidney bean

½ cup dried beans

13259

4

Pinto bean

½ cup

11864

5

Blueberry

1 cup cult-ivated berries

9019

6

Cranberry

1 cup whole berries

8983

7

Artichoke hearts

1 cup cooked

7904

8

Blackberry

1 cup

7701

9

Prune

½ cup

7291

10

Raspberry

1 cup

6058

11

Strawberry

1 cup

5938

12

Red Delicious apple

1

5900

13

Granny smith

1

53871

14

Pecan

1 ounce

5095

15

Sweet cherry

1 cup

4873

16

Black plum

1

4544

17

Russet potato

1 cooked

4649

18

Black bean

½ cup dried beans

4181

19

Plum

1

4118

20

Gala apple

1

3903

Antioxidant types such as Resveratrol (redwine, grapeseed) and Quercetin (Onions) are exceptional antioxidants, but ample studies over the last few years point to the benefits contained in a steamed jacket potato and the rich sources of Beta Carotene that are contained in unpeeled, washed and steamed sweet potato, carrots and pumpkins.

The many lists and tables that are being compiled for the publishing of our soon to be published Ebook, will include many foods and their nutrient qualities. There will be menus, meal suggestions, healthy foods for growing kids and many more healthy tips that encompass hundreds of Antioxidant foods and all for the one off price of a fast food Burger with fries and a sugar laden brightly coloured fizzy drink.

This new healthy plan is not intended to stop you eating those pizzas and burgers that you love, but instead is intended to show that you can modify and minimise your fried food and sugar intake. It is just a matter of replacing them with better more healthier antioxidant rich, freshly sourced ingredients. You will then see how your health, weight and cholesterol levels will improve and visits to your GP will mostly vanish.

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