The Best Source Of Antioxidants

Antioxidants are substances that prevent damage from oxidative stress by neutralizing unstable free radicals. According to the U.S. Department of Agriculture, chronic and degenerative diseases such as cancer and heart disease may partially be a result of oxidative stress. While your body is capable of dealing with some oxidative stress on its own, antioxidants are needed in your diet for maximum protection. To help you make the healthiest choices, the USDA has created a database of antioxidant capacities of 326 different foods. The antioxidant capacity of the foods tested is measured by an oxygen radical absorbance capacity, or ORAC, value.

Beans

Red, kidney, pinto and black beans are all very high in antioxidants. In fact, red, kidney and pinto beans all score in the top five for antioxidant capacity. The antioxidants in beans are called flavonoids, which are the pigments that produce color in the skins. Beans are also a low-fat source of protein and are high in cholesterol-lowering soluble fiber.

Berries

Not only do berries look and taste wonderful, they are also packed with antioxidants. The berries with the highest scores include blueberries, blackberries, raspberries, strawberries and cranberries. The anthocyanins, which are responsible for the blue, purple and red pigments in these fruits, supply much of the antioxidant potential.

Artichokes

Artichokes have the highest ORAC value of all the vegetables tested by the USDA. Some of the antioxidants found in artichokes include anthocyanins, quercetin and rutin. Artichokes also contain cynarin, a phytochemical that may promote liver tissue growth and regeneration. Artichokes also provide vitamin C, magnesium, potassium, folate and soluble fiber.

Nuts

Pecans, walnuts, hazelnuts, pistachios and almonds contain ellagic acid, an antioxidant that may provide anti-cancer benefits, according to the American Cancer Society. Nuts are also rich in heart-healthy fats, protein, vitamins and minerals.

Herbs and Spices

Herbs and spices, including cloves, oregano, cinnamon, turmeric, rosemary, thyme, marjoram and basil, contain a wide array of antioxidants. A study published in "The Journal of Nutrition" shows that herbs contribute more antioxidants to the diet than many other plant foods consumed. Tap into the antioxidant benefits by seasoning with herbs and spices instead of salt.