Top 20 fruits, veggies

Veggies such as artichokes, beans have high levels of disease-fighting compounds, say experts.

A new study conducted by the US Department of Agriculture (USDA) has revealed that veggies such as artichokes and beans are among a growing variety of foods found to contain surprisingly high levels of disease-fighting compounds.

The researchers found that Russet potatoes, pecans and even cinnamon are all excellent, although lesser-known, sources of antioxidants, which are thought to fight cancer, heart disease and Alzheimer's.

According to Ronald L. Prior, the lead author of the study, "The bottom line is the same: eat more fruits and veggies. This study confirms that those foods are full of benefits, particularly those with higher levels of antioxidants. Nuts and spices are also good sources."

The new study analyzed antioxidant levels in over 100 different foods, including fruits and vegetables and includes data on spices and nuts for the first time.

Among the fruits, vegetables and nuts analyzed, each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Cranberries, blueberries, and blackberries ranked highest among the fruits studied.

Beans, artichokes and Russet potatoes were tops among the vegetables. Pecans, walnuts and hazelnuts ranked highest in the nut category.

Spices such as ground cloves, ground cinnamon and oregano were the highest in antioxidant content.

Prior says that the data should prove useful for consumers seeking to include more antioxidants in their diet. But he cautions that total antioxidant capacity of the foods does not necessarily reflect their potential health benefit, which depends on how they are absorbed and utilized in the body.

Best Sources Of Food Antioxidants: Top 20 Fruits, Vegetables And Nuts (As Measured By Total Antioxidant Capacity Per Serving Size)

1 Small Red Bean (dried) Half cup 13727
2 Wild blueberry 1 cup 13427
3 Red kidney bean (dried) Half cup 13259
4 Pinto bean Half cup 11864
5 Blueberry (cultivated) 1 cup 9019
6 Cranberry 1 cup (whole) 8983
7 Artichoke (cooked) 1 cup (hearts) 7904
8 Blackberry 1 cup 7701
9 Prune Half cup 7291
10 Raspberry 1 cup 6058
11 Strawberry 1 cup 5938
12 Red Delicious apple One 5900
13 Granny Smith apple One 5381
14 Pecan 1 ounce 5095
15 Sweet cherry 1 cup 4873
16 Black plum One 4844
17 Russet potato (cooked) One 4649
18 Black bean (dried) Half cup 4181
19 Plum One 4118
20 Gala apple One 3903