Facebook Logo Twitter Logo Pinterest Logo Nut Gourmet Blog Logo
only search Vegetarians in Paradise
VIP Bird
VIP Banner
Fill out your e-mail address to receive our newsletter!
*E-mail address:
*First Name:
Last Name:
Please let us know your location for special events:
USA:
Los Angeles:
International
(Outside USA):
Subscribe Unsubscribe
 



***************************************

Vegan for the Holidays


Click Here for Special Purchase Price


Contents
.

Translate This Page

sphere Homepage

sphere News from the Nest

sphere Zel Allen's NutGourmet Blog

About Us

Cookbooks

Food History/Nutrition/Recipes

sphere On the Highest Perch

Awards

Nutrition Information

Los Angeles Resources

Cooking Tips/Recipes

Guest Contributors

Books/Media Reviews

Directories

sphere Archive Index

sphere Contact Us

*Privacy Policy: When you subscribe to Vegetarians in Paradise (vegetarian e-zine) your email address will not be sold or rented, and will only be used to let you know in an email what's new in our monthy web magazine.

All the world is nuts about

    What's in The Nut Gourmet

The Nutty Gourmet

Vegetarians in Paradise
Vegetarianism in the News


August 1, 2004 -- Vegparadise News Bureau

Beans Blast Blueberries
To Gain Antioxidant Crown

For years blueberries led the pack when it came to antioxidants, but now beans have blasted their way to the top of the list, according to a recent study reported in the June 9 issue of The Journal of Agricultural and Food Chemistry. The research, focusing on the antioxidant capacities of over 100 common foods, was conducted at two USDA facilities: Arkansas Children's Nutrition Center and Agricultural Research Service in Little Rock and the Food Composition Laboratory and Nutrient Data Laboratory in Maryland.

Antioxidants occurring in fruits and vegetables are believed to help prevent and even repair oxidative stress thought to damage body cells and have been linked to such diseases as cancer, heart disease, Alzheimer's disease, and Parkinson' s disease. Exposure to free radicals from external sources such as cigarette smoke, pollutants, chemicals, and environmental toxins can lead to disease-causing oxidative stress.

Vitamins C and E, carotenoids, and selenium are the principal antioxidants. Clinical trials using supplements of vitamin C, vitamin E, and carotenoids have shown inconsistent results and have led to the belief that whole fruits and vegetables rather than the individual compounds they contain are likely to give more positive results in disease prevention.

The scientists conducting the study were employing a new technology to evaluate the antioxidant capacities of common foods that included fruits, vegetables, cereals, breads, nuts, and spices. The Total Antioxidant Capacity is a combination of lipophilic (fat based) and hydrophilic (water based) antioxidant components.

Blueberry Cedes Top Spot
The blueberry, long considered the champion of antioxidants, lost its lead to the small red bean. In fact, three types of beans were included in the top five. Along with small red beans, red kidney beans and pinto beans also received high scores. The small red bean received the highest TAC score of 13,727, while the wild blueberry was slightly behind with 13,427. Cultivated blueberries rated lower than their wild cousins with 9,019. Red kidney beans totaled 13,259 in antioxidant capacity, while pinto beans scored 11,864. The black bean had a score of 4,118 to achieve 17th place on the list.

Fruit, both fresh and dried, seems to be a leading source of antioxidants in the human diet. In addition to blueberries, other berries that rank high on the list are cranberries (8,983), blackberries (7,701), raspberries (6,058), and strawberries (5,938). Cranberries ranked sixth, with blackberries eighth, raspberries tenth, and strawberries eleventh.

The plum in three forms made the top twenty: dried prune in ninth place with a score of 7,291, black plum in sixteenth place with 4,844, and red plum nineteenth place with a score of 4,118.

Three different varieties of apples landed slots in the top twenty. Red delicious was twelfth with a score of 5,900 while Granny Smiths were one step behind in thirteenth place with 5,381. Gala apples were in the twentieth spot with 3,903. Another fruit to make the top twenty list was sweet cherries in the 15th spot with a score 4,873.

Artichoke Tops Vegetable List
Researchers and nutritionists were surprised to learn that cooked artichokes were the highest-ranking vegetable in seventh position with a score of 7,904. An additional surprise was the appearance of the much-maligned potato on the top twenty list. The potato, often labeled as high carb and shunned by people on the Atkins and South Beach diets, ranked 17th with a score of 4,649 for a cooked Russet.

The pecan was the only nut to score in the top twenty antioxidants. It ranked fourteenth with a TAC of 5,095. Other nuts possessing significant TAC were walnuts (3,846), hazelnuts (2,739), pistachios (2,267), and almonds (1,265).

Only four dried fruits were analyzed but all showed significant results, with prunes far outdistancing the others. With its 7,292 rating prunes surpassed Deglet Noor dates (3,467) figs (2,537), raisins (2,490), and Medjool dates (2,124).

Spices, especially cinnamon, cloves, and oregano, were high on the antioxidant list, but none of these are consumed in large enough quantities to provide a significant antioxidant effect.

Researchers did find that the cooking method had an influence on the foods tested, but the effect was not consistent. Some vegetables like carrots and asparagus showed a decrease in TAC when cooked while tomatoes and red cabbage showed an increase. Produce was purchased from retail markets in 12 cities around the United States.

Health experts are quick to inform people that antioxidants are not the only benefits from fruits, vegetables, grains, nuts, and seeds. "Some of those foods that are low in antioxidants may have other positive benefits, such as fiber, minerals, and other nutrients that are important," says Professor Ronald Prior, research chemist and nutritionist who was involved in the study.

To keep our readers informed Vegetarians in Paradise is printing charts indicating the TAC (Total Antioxidant Capacity) of fruits, vegetables, nuts, cereals and grains.

Total Antioxidant Capacity of Foods (TAC)
RankFood ItemServing SizeTAC
1 small red bean, dry cooked 1/2 cup 92 g 13,727
2 blueberry, wild 1 cup 145 g 13,427
3 red kidney bean, dry cooked 1/2 cup 92 g 13,259
4 pinto bean, dry cooked 1/2 cup 96 g 11,864
5 blueberry, cultivated 1 cup 144 g 9,019
6 cranberry 1 cup whole 95 g 8,983
7 artichoke, cooked 1 cup hearts 84 g 7,904
8 blackberry 1 cup 144 g 7,701
9 prunes (8) 1/2 cup 85 g 7,291
10 raspberry 1 cup 123 g 6,058
11 strawberry 1 cup 166 g 5,938
12 apple, Red Delicious 1 fruit 138 g 5,900
13 apple, Granny Smith 1 fruit 138 g 5,381
14 pecan 28.4 g (1 oz) 5,095
15 potato, russet raw 1 potato 369 g 4,882
16 cherry, sweet 1 cup 145 g 4,873
17 plum, black 1 fruit 66 g 4,844
18 potato, russet cooked 1 potato 299 g 4,649
19 black bean, dry cooked 1/2 cup 52 g 4,181
20 plum, red 1 fuit 66 g 4,118
21 apple, Gala 1 fruit 138 g 3,903
22 walnut 28.4 g (1 oz) 3,846
23 apple, Red Delicious peeled 1 fruit 128 g 3,758
24 apple, Gold Delicious 1 fruit 138 g 3,685
25 apple, Fuji 1 fruit 138 g 3,578
26 date, Deglet Noor 1/2 cup 89 g 3,467
27 avocado, Haas 1 fruit 173 g 3,344
28 pear, green 1 fruit 166 g 3,172
29 pear, Red Anjou 1 fruit 166 g 2,943
30 apple, Gold Delicious peeled 1 fruit 128 g 2,829
31 hazelnut 28.4 g (1 oz) 2,739
32 broccoli raab raw 1/5 bunch 85 g 2,621
33 navy bean, dry cooked 1/2 cup 104 g 2,573
34 orange, navel 1 fruit 140 g 2,540
35 figs, dried 1/2 cup 75 g 2,537
36 raisins 1/2 cup 82g 2,490
37 cabbage, red cooked 1/2 cup 75 g 2,359
38 potato, red raw 1 potato 213 g 2,339
39 potato, red cooked 1 potato 173 g 2,294
40 pistachio 28.4 g (1 oz) 2,267
41 pea, blackeye, dry cooked 1/2 cup 52 g 2,258
42 potato, white raw 1 potato 213 g 2,257
43 date, Medjool 1/2 cup 89 g 2,124
44 asparagus, raw 1/2 cup 67 g 2,021
45 grapes, red 1 cup 160 g 2,016
46 pepper, yellow raw 1 pepper 186 g 1,905
47 grapefruit, red half 123 g 1,904
48 beets 1/2 cup 68 g 1,886
49 potato, white cooked 1 potato 173 g 1,870
50 pepper, orange sweet raw 1 pepper 186 g 1,830


Total Antioxidant Capacity of Fruits (TAC)
Food ItemServing SizeTAC
apple, Fuji 1 fruit 138 g 3,578
apple, Gala 1 fruit 138 g 3,903
apple, Golden Delicious 1 fruit 138 g 3,685
apple, Golden Delicious peeled 1 fruit 128 g 2,829
apple, Granny Smith 1 fruit 138 g 5,381
apple, Red Delicious 1 fruit 138 g 5,900
apple, Red Delicious peeled 1 fruit 128 g 3,758
apricot 3 fruits 105 g 1,408
avocado, Haas 1 fruit 173 g 3,344
banana 1 fruit 118 g 1,037
blackberry 1 cup 144 g 7,701
blueberry, cultivated 1 cup 145 g 9,019
blueberry, wild 1 cup 145 g 13,427
cantaloupe 1 cup cubed 160 g 499
cherry, sweet 1 cup 145 g 4,873
cranberry 1 cup whole 95 g 8,983
grape, green 1 cup 160 g 1,789
grape, red 1 cup 160 g 2,016
grapefruit, red half 123 g 1,904
honeydew 1 cup diced 170 g 410
kiwifruit 1 fruit 76 g 698
mango 1 cup slices 165 g 1,653
nectarine 1 fruit 136 g 1,019
orange, navel 1 fruit 140 g 2,540
peach, canned in heavy syrup half 98 g 411
peach, fresh 1 fruit 98 g 1,826
pear, green 1 fruit 166 g 3,172
pear, Red Anjou 1 fruit 166 g 2,943
pineapple 1 cup diced 155 g 1,229
plum, red 1 fruit 66 g 4,118
plum, black 1 fruit 66 g 4,844
raspberry 1 cup 123 g 6,058
strawberry 1 cup 166 g 5,938
tangerine 1 fruit 84 g 1,361
watermelon 1 cup diced 152 g 216


Total Antioxidant Capacity of Vegetables (TAC)
Food ItemServing SizeTAC
artichoke, cooked 1 cup hearts 84 g 7,904
asparagus, raw 1/2 cup 67 g 2,021
asparagus, cooked 1/2 cup 90 g 1,480
beans, lima canned 1/2 cup 124 g 301
beans, snap raw 1/2 cup 55 g 147
beans, snap canned 1/2 cup 68 g 197
beans, black dry cooked 1/2 cup 52 g 4,181
beans, navy dry cooked 1/2 cup 104 g 2,573
beans, pinto dry cooked 1/2 cup 96 g 11,864
beans, red kidney dry cooked 1/2 cup 92 g 13,259
beans, small red dry cooked 1/2 cup 92 g 13,727
beets, raw 1/2 cup 68 g 1,886
broccoli, raw 1/2 cup 44 g 700
broccoli, cooked 1/2 cup 78 g 982
broccoli raab raw 1/5 bunch 85 g 2,621
broccoli raab, cooked 1/5 bunch 85 g 1,322
cabbage, green raw 1/2 cup 35 g 476
cabbage, red raw 1/2 cup 35 g 788
cabbage, red cooked 1/2 cup 75 g 2,359
carrot, raw 1 medium 61 g 741
carrot, cooked 1 carrot 46 g 171
carrot, baby raw 6 medium 60 g 262
cauliflower, raw 1/2 cup 50 g 324
celery, raw 1/2 cup diced 60 g 344
corn, raw 1/2 cup 77 g 561
corn, frozen 1/2 cup 82 g 428
corn, canned 1/2 cup 105 g 434
cucumber, peeled 1/2 cup slices 52 g 60
cucumber, unpeeled 1/2 cup 60 g 74
eggplant, raw 1/2 cup 41 g 1,039
lettuce, butterhead 4 leaves 30 g 427
lettuce, green leaf 4 leaves 40 g 620
lettuce, iceberg 4 leaves 32 g 144
lettuce, red leaf 4 outerleaves 68 g 1,213
lettuce, romaine 4 innerleaves 40 g 396
onion, yellow raw 1/2 cup 80 g 823
onion, yellow cooked 1/2 cup 105 g 1,281
onion, sweet raw 1/2 cup 80 g 492
onion, red raw 1/2 cup 80 g 917
peas, blackeye dry cooked 1/2 cup 52 g 2,258
peas, green frozen 1/2 cup 80 g 480
peas, green canned 1/2 cup 85 g 326
pepper, green, sweet raw 1 pepper 119 g 664
pepper, green, sweet cooked 1/2 cup chopped 68 g 418
pepper, red, sweet raw 1 pepper 119 g 1,072
pepper, red, sweet cooked 1/2 cup chopped 68 g 576
pepper, orange sweet raw 1 pepper 186 g 1,830
pepper, yellow raw 1 pepper 186 g 1,905
potato, red raw 1 potato 213 g 2,339
potato, red cooked 1 potato 173 g 2,294
potato, russet raw 1 potato 369 g 4,882
potato, russet cooked 1 potato 299 g 4,649
potato, white raw 1 potato 213 g 2,257
potato, white cooked 1 potato 173 g 1,870
pumpkin, raw 1 cup 1-in. cubes 116 g 560
radishes 1 cup sliced 116 g 1,107
spinach, raw 4 leaves 40 g 1,056
sweet potato, raw 1 potato 130 g 1,173
sweet potato, cooked 1 potato 156 g 1,195
tomato, raw 1 tomato 123 g 415
tomato, cooked 1/2 cup 120 g 552


Total Antioxidant Capacity of Nuts (TAC)
Food ItemServing SizeTAC
almond 28.4 g (1 oz) 1,265
Brazil nut 28.4 g (1 oz) 403
cashew 28.4 g (1 oz) 567
hazelnut 28.4 g (1 oz) 2,739
macadamia 28.4 g (1 oz) 481
peanut 28.4 g (1 oz) 899
pecan 28.4 g (1 oz) 5,095
pine nut 28.4 g (1 oz) 204
pistachio 28.4 g (1 oz) 2,267
walnut 28.4 g (1 oz) 3,846


Total Antioxidant Capacity of Dried Fruits (TAC)
Food ItemServing SizeTAC
date, Deglet Noor 1/2 cup 89 g 3,467
date, Medjool 1/2 cup 89 g 2,124
fig 1/2 cup 75 g 2,537
prune 1/2 cup 85 g 7,291
raisin 1/2 cup 82 g 2,490


Total Antioxidant Capacity of Breads, Cereals, Snacks (TAC)
Food ItemServing SizeTAC
Bread

Healthy Choice whole grain 1 slice 28 g 398
Brownberry Oatnut 1 slice 38 g 501
Brownberry pumpernickel 1 slice 30 g 589
Chicago Bak. Butternut whl grain wheat 1 slice 28 g 589
Breakfast Cereals, ready-to-eat

Total corn flakes 1 1/2 cup 30 g 708
Life 3/4 cup 32 g 485
Kelloggs low fat granola w/raisins 2/3 cup 60 g 1,376
Quaker oat bran 1 1/4 cup 57 g 1,075
Post original shredded wheat 1 cup 49 g 638
Quaker toasted oatmeal squares 1 cup 56 g 1,200
Quaker toasted oatmeal 1 cup 49 g 1,066
Breakfast Cereals, uncooked

Quaker oat bran, hot 1/2 cup 40 g 992
Quaker instant oatmeal 1 packet 28 g 646
Quaker quick oats 1 min. 1/2 cup 40 g 868
Quaker oats old fashioned 1/2 cup 40 g 683
Snacks

Pepperidge Farms oatmeal raisin cookie 1 cookie 31 g 619
Pop Secret buttered popcorn 1 cup 9 g 157
Quaker chewy low-fat granola bar 1 bar 28 g 469
Quaker fruit/oatmeal strawberry bar 1 bar 37 g 726


Click here for News from the Nest Index


Vegetarians in Paradise

Homepage sphere Los Angeles Events Calendar sphere Our Mission sphere The Nut Gourmet sphere Vegan for the Holidays sphere Vegetarian Survival Kit sphere News from the Nest sphere Recipe Index sphere Los Angeles Vegetarian Restaurants sphere Vegetarian Basics 101 sphere Protein Basics sphere Calcium Basics sphere Ask Aunt Nettie sphere VeggieTaster Report sphere Vegetarian Reading sphere VegParadise Bookshelf sphereHeirloom Gardening sphere Cooking with Zel sphere Dining in Paradise sphere Cooking Beans & Grains sphere On the Highest Perch sphere Road to Vegetaria sphere Words from Other Birds sphere Using Your Bean sphere Ask the Vegan Athlete sphere Vegetarian Holiday Meals sphere Great Produce Hunt sphere Farmers' Markets sphere Natural Food Markets sphere Vegetarian Associations Directory sphere Links We Love sphere VegParadise Yellow Pages sphere Media Reviews sphere 24 Carrot Award sphere Vegetarian Food Companies sphere Archive Index sphere Contact Us

© 1999-2013 vegparadise.com