Now that we all know the value that antioxidants provide our bodies and health, doctors and nutritionists encourage all of us to eat more foods with these beneficial ingredients. When we consume antioxidants, we prepare our bodies to fight off diseases such as cancer, heart disease and other long term and chronic illnesses. The United States Department of Agriculture (USDA) has been conducting studies on the foods we eat, trying to determine which ones are highest in antioxidants. This is what they’ve discovered:
Beans. Several different types of beans qualify as high in antioxidants, the best being red beans, kidney beans, black beans and pinto beans. Just half a cup of these beans have more antioxidants than a full cup of many fruits and vegetables. The Mediterranean Diet, which has been in the news a lot lately for preventing heart problems and encouraging weight loss, includes healthy servings of beans. If you really want to battle heart problems and cancers while boosting your fiber intake and keeping your weight in check, beans are the way to go.
Berries. Pick your favorite berry and it is likely high on the list of foods rich in antioxidants. Blueberries, strawberries, cranberries, blackberries and raspberries are not only chock full of vitamins and sweetness, they also carry a heap of antioxidants to keep you healthy and balanced. The extra benefit with berries is that your body absorbs these antioxidants best. Incorporate handfuls of berries into your diet wherever possible. Sprinkle them on cereals, make a fruit salad and add them to yogurt. Berries have become the go-to snack at my house. Strawberries and blueberries have a permanent shelf in the fridge, and my daughter loves that she doesn’t even have to ask for permission before helping herself.
Nuts. The USDA found that nuts are not only full of heart healthy oils and high in protein; they also have a soaring amount of antioxidants. The best nuts on the list are pecans, walnuts and hazelnuts. Remember that nuts are high in calories, so if you are trying to lose weight, you will have to eat them in moderation. The good thing about nuts is that it does not take a large serving to feel satisfied. You can use them to make your own granola, or mix them up with your berries for maximum antioxidant protection.
Apples. Not to be outdone by the berry family, apples also represent fruits as great providers of antioxidants. The USDA study found that the Red Delicious apple, Granny Smith apple and Gala apples had the highest level of antioxidants. It looks like there might be something to the “apple a day…” saying after all. Other fruits that ranked high were sweet cherries, prunes and plums.
Veggies. If you’re thinking leafy green veggies such as spinach and broccoli came out on top (I know I was), you might be surprised to hear which vegetable has more antioxidants per serving than any other. It’s the russet potato. All of your other veggies are great too, and they carry a mega amount of vitamins and minerals. When we’re talking strictly antioxidants, however, the potato comes out on top. So, abandon those no-carb eating plans and start baking some potatoes.
