Largest USDA study of food antioxidants reveals best sources

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Largest USDA study of food antioxidants reveals best sources

JoAnn Guest

Nov 02, 2004 19:44 PST

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Largest USDA study of food antioxidants reveals best sources

http://www.annieappleseedproject.org/usstudoffood.html

 

Artichokes and beans may not be at the top of your list of favorite

foods, but when it comes to antioxidants, these veggies earn a

coveted place.

 

They are among a growing variety of foods found to contain

surprisingly high levels of these disease-fighting compounds,

according to a new USDA study, which researchers say is the largest,

most comprehensive analysis to date of the antioxidant content of

commonly consumed foods.

 

In addition to confirming the well-publicized high antioxidant

ranking of such foods as cranberries and blueberries, 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.

 

The study appears in the June 9 print edition of the Journal of

Agricultural and Food Chemistry, a peer-reviewed publication of the

American Chemical Society, the world's largest scientific society.

 

" The bottom line is the same: eat more fruits and veggies, " says

Ronald Prior, Ph.D., a chemist and nutritionist with the USDA's

Arkansas Children's Nutrition Center in Little Rock, Ark., and lead

author of the study.

 

" 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 is more complete and accurate (thanks to updated

technology) than previous USDA antioxidant data and includes more

foods than the previous study, the researchers say. They analyzed

antioxidant levels in over 100 different foods, including fruits and

vegetables.

 

In addition, the new study 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.

 

Although spices are generally consumed in small amounts, many are

high in antioxidants. On the basis of antioxidant concentration,

ground cloves, ground cinnamon and oregano were the highest among

the spices studied.

 

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.

 

Researchers are still trying to better understand this process, he

adds.

 

Currently, there are no government guidelines for consumers on how

many antioxidants to consume and what kind of antioxidants to

consume in their daily diet, as is the case with vitamins and

minerals.

 

A major barrier to such guidelines is a lack of consensus among

nutrition researchers on uniform antioxidant measurements.

Scientists will soon attempt to develop such a consensus at the

First International Congress on Antioxidant Methods, held June 16-18

at the Caribe Royale Hotel and Conference Center in Orlando, Fla.,

with the ultimate goal of developing better nutritional data for

consumers. ACS is the principal sponsor of the meeting.

 

For now, USDA officials continue to encourage consumers to eat a

variety of fruits and vegetables for better health.

 

BEST SOURCES OF FOOD ANTIOXIDANTS: TOP 20 FRUITS, VEGETABLES AND

NUTS (AS MEASURED BY TOTAL ANTIOXIDANT CAPACITY PER SERVING SIZE)

 

Rank Food item

Serving size

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

 

 

 

16-jun-2004

 

Further information:

 

- American Chemical Society

 

The online version of the research paper cited above was initially

published May 19 on the journal's Web site.

 

www.acs.org

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JoAnn Guest

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