The Top 20 Antioxidant Foods

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Written By Judy Doherty, MPS, PCII

1. Small red beans (dried legumes)2. Wild blueberries3. Red kidney beans4. Pinto beans5. Blueberries, cultivated6. Cranberries7. Artichokes, cooked8. Blackberries9. Prunes10. Raspberries11. Strawberries12. Red Delicious apples13. Granny Smith apples14. Pecans15. Sweet cherries16. Black plums17. Russet potatoes, cooked18. Black beans19. Plums20. Gala applesThe Journal of Agricultural and Food Chemistry published the top 20 list of antioxidant-rich foods recently in their June 2004 issue. United States Department of Agriculture nutrition scientists used the latest technologies to tabulate antioxidant levels in more than 100 types of vegetables, fruits, nuts, berries and spices. We have shown the top 20 list of foods above.What Are Antioxidants?Antioxidants are believed to help undo the damage done by molecules within the body called free radicals. Experts believe that free radicals may be associated with a higher risk for heart disease, cancer and aging.How Many Antioxidants Should I Eat?There is no established amount for antioxidants in the diet as there are for vitamins and minerals. Much research is needed with regard to antioxidants and phytochemicals. Most health authorities recommend that you get your antioxidants from a variety of whole plant foods including fruits, vegetables, whole grains, nuts and legumes.Strive for FiveThis finding brings one more reason you should strive to eat 5 to 9 servings of fruits and vegetables each day. Try to eat from the rainbow – meaning get a variety of dark colors in your fruit and vegetable servings. These fiber-rich beauties can help improve your diet so you lower your body weight and your risk for many chronic diseases including certain cancers, cardiovascular disease, stroke, hypertension, diabetes and more. They can also help to protect your eyesight. The lutein found in spinach can help prevent macular degeneration.FMI:www.healthfinder.govwww.cdc.gov

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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