Although scientists didn’t realize their significance until
relatively recently, antioxidants are now thought to be important
dietary nutrients. So, what are antioxidants, exactly? They’re
substances in food which prevent damage to your body’s cells and tissues
caused by free radicals. It’s important to keep free radicals in check,
as they may contribute to aging, cancer and chronic diseases such as
heart disease and Parkinson’s disease.
Certain vitamins, such as A, C, and E have antioxidant properties, as
do bioflavonoids – free radical-fighting chemicals naturally present in
certain plants. In general, fruits and vegetables are great sources of
these substances. There are various methods of calculating the
antioxidant value of foods, one of which is the ORAC (Oxygen Radical
Absorbance Capacity) assay, used by the USDA. Health officials currently
recommend consuming about 3,000 to 5,000 ORAC units per day.
1. Spices
Bland food lovers, beware! When measured by weight, spices are the
richest source of antioxidants. The type of spice with the greatest
antioxidant capacity is cloves, with an exceptional ORAC value of almost
300,000 units. (Note, however, that ORAC value is calculated per 100
grams – please don’t try to eat 100 grams of cloves just for the
antioxidants!) Other especially antioxidant-rich spices include oregano,
rosemary, turmeric, thyme, cinnamon, sage and vanilla.
2. Chocolate
Bet you’re not too sad to hear that chocolate is an antioxidant
super-food! Keep in mind, though, that the more processed chocolate is,
the less antioxidants it typically contains. Pure, unsweetened cocoa
powder and baking chocolate both have phenomenal ORAC values of around
50,000, and dark chocolate candies can range in the 20,000s. Steer clear
of milk chocolate, which possesses a far weaker antioxidant power (and
also contains a lot more fat and sugar than dark chocolate).
3. Coffee
Coffee is another great source of antioxidants,
with an ORAC value ranging from about 15,000 to 17,000, depending on
brew time, type of bean and other factors. While the ORAC value of
coffee is considerably less than those of spices and pure cocoa,
consider that in terms of volume, we consume a lot more coffee than we
do spices. In fact, based on a University of Scranton study published in
2005, coffee is the top source of antioxidants in the average
American’s diet.
4. Berries
When it comes to fresh fruit, berries are the
richest source of antioxidants. The Himalayan goji berry and the
tropical Acai berry top the list with respective ORAC values of about
25,000 and 18,500, although less-exotic berries like raspberries,
blueberries and blackberries are also excellent sources of antioxidants.
Other antioxidant-rich berries include elderberries, chokeberries,
cranberries and strawberries.
5. Nuts
Nuts are jam-packed with antioxidants, while
also providing protein, fiber and healthy fats. Pecans are the best
source of antioxidants among nuts, with an ORAC value of close to
18,000. Walnuts, hazelnuts, pistachios and almonds also have ORAC values
in the multi-thousands.
6. Dried Fruit
Dried fruit is a highly concentrated source of
antioxidants by weight since the fruit’s water content has been removed.
The dried fruits with the strongest antioxidant effects include raisins
(dried grapes), with an ORAC value topping 10,000, and prunes (dried
plums), which clock in at around 8,000. Dried figs, dates, apples,
peaches and pears also pack a powerful antioxidant punch.
7. Fruit Juice
Like dried fruit, fruit juice is another
super-concentrated source of antioxidants. Berry juices are the best,
with the ORAC value of black raspberry juice, for example, coming in at
around 10,000. Pomegranate juice, cherry juice and grape juice also have
high ORAC values.
8. Cooked Vegetables
Cooked vegetables also make the top ten list of
antioxidant-rich foods, with special emphasis on artichokes, red
cabbage, red leaf lettuce, asparagus, spinach and broccoli. USDA
researchers recently discovered that artichokes actually contain more
antioxidants than any other cooked veggie, providing about 9,400 ORAC
units.
9. Beans
Kidney beans and black beans are the best
sources of antioxidants in the beans-and-legumes family, offering up
ORAC values in the 8,000s. Pinto beans, lentils, and soybeans are
terrific sources of antioxidants as well. Like nuts, beans also provide
filling protein and fiber, making them a great weight loss food.
10. Colorful Fruits
In general, deeply pigmented fruits and
vegetables have higher antioxidant capacities than less vibrant-looking
produce (such as white potatoes, for example), as the protective
bioflavonoids in plants are what supply them with rich colors. In
addition to berries, other dark-colored fruits like pomegranate, plums,
red apples, dark grapes and cherries are high in antioxidants (cherries
have an ORAC vale of 4,700), as are brightly-colored fruits like guava
and oranges.
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