Foods containing antioxidants:
Berries, dark chocolate, spices and nuts

Everyone is interested in foods containing antioxidants these days. What are antioxidants and why should we want to to eat them? Researchers have found antioxidants help protect cells from damage that weakens the immune system and can lead to diseases. Some possible health benefits of antioxidants include anti-aging effects on the body and brain, maybe even cancer prevention.



A Swedish study published in the December 2011 issue of Stroke found that eating a diet high in antioxidants significantly lowers a woman's change for a stroke, even if she already has heart disease. This study involved more than 37,000 women and spanned nearly one decade.

All foods contain antioxidants but some have more than others. In 2004 and 2007, scientists released two major reports publishing the amount of antioxidants or Oxygen Radical Absorbency Capacity (ORAC) levels contained in 277 foods.

Below are top foods containing antioxidants named in the June 2004 Journal of Agriculture and Food Chemistry and the 2007 report, Oxygen Radical Absorbence Capacity of Selected Foods, published by the U.S. Department of Agriculture.

Top fruits for antioxidants

• Cranberries - 9584
• Blueberries - 6552 (Read more about blueberries health benefits)

• Prunes - 6552
• Blackberries - 5347
• Raspberries - 4882
• Red Delicious apple, with skin - 4275
• Strawberries - 3577
• Cherries - 3577
• Raisins, seedless - 3037
• Pear - 2941
• Orange - 1819
• Peach - 1814
• Red grapes - 1260
• Grapefruit - 1238
• Banana - 879

Eating these fruits fresh is the preferred (and most tasty) way of getting your antioxidants. However, when fruits are out of season, you may want to try dried blueberries and cherries from Traverse Bay Farms. They also offer blueberry and tart cherry supplements, which are sent to you for no shipping charges and have a money back guarantee.

See our Healthy Blueberry Crisp Recipe (under 300 calories with frozen yogurt topping).

Foods containing antioxidants - Vegetables

• Half cup red beans - 13,727
• Half cup red kidney beans - 13,259
• Half cup pinto beans - 11,864
• 1 cup cooked artichoke hearts - 7904
• 1 cooked Russet potato - 4649
• Half cup black beans - 4181
• Boiled broccoli, no salt - 2386
• Cooked red cabbage - 2350
• Steamed asparagus - 1480
• Baked sweet potato - 1199

Some of these foods containing antioxidants are also useful for reducing cholesterol levels, such as blueberries and beans. Click here to see our page on foods that lower cholesterol.

Other top antioxidant rich foods

If you're a chocolate lover, here's news you'll like. Chocolate is rated extremely high on the ORAC scale. Dark chocolate is the most healthful chocolate choice as it has almost three times as many antioxidants as milk chocolate.

• Dark chocolate - 20,823
• Milk chocolate - 7528
• Squares of unsweetened baking chocolate - 49,926

• Pecans - 17,940
• English walnuts - 13,541
• Hazelnuts or Filberts - 9645
• Pistachio nuts - 7983
• Peanut butter, smooth with salt - 3432

Spices
Spices also get sky high ORAC values but we usually don't consume large quantities of these. See if your favorite spice has a high ORAC rating.

• Ground cinnamon - 267,536
• Dried oregano - 211,129
• Ground turmeric - 159,277
• Dried parsley - 74,349
• Dried basil - 67,553
• Curry powder - 48,504
• Black pepper - 27,618

Beverages with antioxidants - Red wine, juices, green tea

Red Cabernet Sauvignon table wine - 5034
Rose table wine - 1005
White table wine - 392
Concord grape juice - 2377
100% pomegranate juice - 2341
Green tea brewed - 1253