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List of Top foods rich in Antioxidants
List of Top foods rich in Antioxidants

The majority of living beings need oxygen to ensure their existence while oxygen can produce free radicals that are also called reactive oxygen species (ROS, for reactive oxygen species) toxic to the integrity of the body cells.  organisms have a system of antioxidants and enzymes that work together to prevent damage to cell components such as DNA , lipids, and proteins .

Many studies have attempted to study the impact of taking dietary supplements of antioxidants in the prevention of different diseases.

The best known antioxidants are ß-carotene (provitamins A), ascorbic acid (vitamin C), tocopherol (vitamin E), polyphenols and lycopene. These include flavonoids (widespread among plants), tannins (in cocoa, coffee, tea, grapes, etc.), anthocyanins (especially in red fruits) and phenolic acids (in cereals, fruits and vegetables).

Antioxidant in Beverages

Antioxidant content mmol/100 ga) n min max
Apple juice 0.27 11 0.12 0.60
Black tea, prepared 1.0 5 0.75 1.21
Cocoa with milk 0.37 4 0.26 0.45
Coffee, prepared filter and boiled 2.5 31 1.24 4.20
Cranberry juice 0.92 5 0.75 1.01
Espresso, prepared 14.2 2 12.64 15.83
Grape juice 1.2 6 0.69 1.74
Green tea, prepared 1.5 17 0.57 2.62
Orange juice 0.64 16 0.47 0.81
Pomegranate juice 2.1 2 1.59 2.57
Prune juice 1.0 3 0.83 1.13
Red wine 2.5 27 1.78 3.66
Tomato juice 0.48 14 0.19 1.06

a) Mean value when n > 1

Antioxidant in nuts, legumes and grain products

Antioxidant content mmol/100 ga) n Min Max
Barley, pearl and flour 1.0 4 0.74 1.19
Beans 0.8 25 0.11 1.97
Bread, with fiber/whole meal 0.5 3 0.41 0.63
Buckwheat, white flour 1.4 2 1.08 1.73
Buckwheat, whole meal flour 2.0 2 1.83 2.24
Chestnuts, with pellicle 4.7 1
Crisp bread, brown 1.1 3 0.93 1.13
Maize, white flour 0.6 3 0.32 0.88
Millet 1.3 1
Peanuts, roasted, with pellicle 2.0 1
Pecans, with pellicle 8.5 7 6.32 10.62
Pistachios 1.7 7 0.78 4.98
Sunflower seeds 6.4 2 5.39 7.50
Walnuts, with pellicle 21.9 13 13.13 33.29
Wheat bread, toasted 0.6 3 0.52 0.59
Whole wheat bread, toasted 1.0 2 0.93 1.00

mean value when n > 1

Antioxidants in spices and herbs

Antioxidant content mmol/100 ga) n Min Max
Allspice, dried ground 100.4 2 99.28 100.40
Basil, dried 19.9 5 9.86 30.86
Bay leaves, dried 27.8 2 24.29 31.29
Cinnamon sticks and whole bark 26.5 3 6.84 40.14
Cinnamon, dried ground 77.0 7 17.65 139.89
Clove, dried, whole and ground 277.3 6 175.31 465.32
Dill, dried ground 20.2 3 15.94 24.47
Estragon, dried ground 43.8 3 43.22 44.75
Ginger, dried 20.3 5 11.31 24.37
Mint leaves, dried 116.4 2 71.95 160.82
Nutmeg, dried ground 26.4 5 15.83 43.52
Oregano, dried ground 63.2 9 40.30 96.64
Rosemary, dried ground 44.8 5 24.34 66.92
Saffron, dried ground 44.5 3 23.83 61.72
Saffron, dried whole stigma 17.5 3 7.02 24.83
Sage, dried ground 44.3 3 34.88 58.80
Thyme, dried ground 56.3 3 42.00 63.75

a) mean value when n > 1

Source : Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal. 2010;9:3. doi:10.1186/1475-2891-9-3.

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