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.