Antioxidants help undo damage caused by free radicals in the body. Free radicals produced during oxidative stress cause damage and death to cells. Free radicals have been linked with cardiovascular disease, cancer, cataracts, Parkinson's and Alzheimer's disease. Antioxidants can slow down the process of aging and aid the immune system in working properly. Antioxidants are typically found in fruits and vegetables and include vitamins A, C, E and selenium. Healthcastle notes it is best to obtain antioxidants from food rather than supplements.
Legumes
According to a USDA 2004 study in "Journal of Agricultural and Food Chemistry," dried small red beans have the highest level of antioxidants. One half cup contains 13,727 antioxidant capacity. Red kidney and pinto beans are not far behind, coming in third and fourth in antioxidant amount. Black beans also are in the top-20 foods for antioxidant amount, ranking at number 18.
Fruits
Fruits are natural sources of vitamins A, C and E. All fruits will contain antioxidant capacity. Wild blueberries have one of the highest amounts of antioxidants, ranking number 2 on the top-20 antioxidant foods list with 13,427 antioxidant capacity for one cup. Other berries such as cranberries, raspberries, blackberries and strawberries have high levels of antioxidants and are on the top-20 list. Apples, plums and cherries also made the top antioxidant foods, according to the USDA.
Pomegranate and acai berries have high antioxidant capacity, according to Acai Health and Nutrition Resource Center, that can reduce oxidative stress. "Shape" adds citrus fruits, mango, banana, watermelon, peaches, kiwifruit, cantaloupe, tomatoes and dried fruits as some top antioxidant picks for fruit. Choose fruits with bright colors for increased antioxidant amount.
Vegetables
Artichoke hearts boast the highest vegetable antioxidant amount, according to the 2004 study in "Journal of Agricultural and Food Chemistry." One cup provides 7,904 antioxidant capacity. Russet potato was the second vegetable in the top-20 antioxidant vegetable foods with 4,649 antioxidant capacity for 1 cooked potato. Asparagus, beets, broccoli, corn, carrots, kale, cabbage, peppers and sweet potatoes are some other vegetables high in antioxidant capacity, according to "Shape."
Nuts
Pecans are the only nut listed in the top-20 antioxidant foods, with 5,095 antioxidant capacity in 1 oz. "Shape" also lists sunflower seeds, hazelnuts and walnuts as quality antioxidant sources. According to Jack Davis of the Department of Agriculture, roasting peanuts increases the amount of antioxidants in the nuts. He also notes that the skin of a peanut contains about twice the amount of antioxidants as the nut itself.
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