Top 10 fruits with highest amount of antioxidants
What Are Antioxidants?
The measurement unit for food antioxidant content was originally developed by the National Institute on Aging (NIA) – ORAC (Oxygen Radical Absorbance Capacity).
We can say that antioxidants are the substances that inhibit oxidation.
Antioxidants list include many food-based substances such as carotenoids like beta-carotene, lycopene, vitamin A, vitamin C and others. There are several examples of substances that inhibit oxidation, or reactions promoted by oxygen, peroxides and/or free radicals.
According to the specialty studies, when it comes to longevity and overall health, the main benefits of consuming antioxidant foods and supplements include:
Reduced aging signs of the eyes, joints, heart, brain, and skin
Healthier, more youthful skin
Reduced cancer risk
Longer life span
Protection against heart disease and stroke
Reduced the risk of cognitive problems, such as dementia
Top 10 fruits with the highest amount of antioxidants based on ORAC value (have been considered only comestible and the world wide available fruits):
No. 1 Lingonberry (Cowberries) – ORAC Value: 20,300 μ mol TE/100g
ORAC value of lingonberry is about 4 times higher compared with conventional blueberries and raspberries and it is double compared with ORAC of wild blueberries.
Another health benefit of lingonberry is quite unusual for a berry and that is its high omega 3 fatty acid content, thanks to the seeds inside of them.
No. 2 Black Raspberries – ORAC Value: 19,220 μ mol TE/100g
The antioxidant content in black raspberries is 19,220 μ mol TE/100g, this is almost four times higher compared with red raspberries antioxidant value.
The main disadvantage of black raspberries is availability, you can find them easier frozen which are just as nutritious for you.
No. 3 Pecan Nuts – ORAC Value: 17,940 μ mol TE/100g
Pecans are a very good choice because they are the highest antioxidant nut. Like all nuts, they are calorically dense, so you want to eat them in moderation especially when you are on a diet. Pecan nuts are in the superfood category even if they have a lower protein content compared to other nuts like peanuts, almonds and walnuts.
No. 4 English Walnuts – ORAC Value: 13,541 μ mol TE/100g
Out of the 10 most common nuts consumed in the United States, walnuts rank as #2 for antioxidant content, is overcome only by pecans nuts. Except for the antioxidants value, English walnuts are a superfood also due to their high omega 3 content.
No. 5 Hazelnuts – ORAC Value: 9,645 μ mol TE/100g
Compared with many other foods like meat and dairy, hazelnuts have an exponentially higher amount of antioxidants – as much as 100 to 300x more. When dieting, hazelnuts, are usually not a good idea because they’re very calorie-rich.
No. 6 Wild Blueberries – ORAC Value: 9,621 μ mol TE/100g
The difference in antioxidant content between wild blueberries vs. regular is significant, the wild variety has an ORAC value which is about twice compared with ORAC value of regular blueberries. Although it is hard to find fresh wild berries for sale at grocery stores, they often sell the frozen versions which are just as healthy – and sometimes healthy – since more of the antioxidants are preserved in them.
No. 7 Cranberries – ORAC Value: 9,090 μ mol TE/100g
Raw cranberries have moderate levels of vitamin C, dietary fiber and the essential dietary minerals. Antioxidants level could easily make an argument to classify cranberries as a superfood.
No. 8 Prunes (Dried Plums) – ORAC Value: 8,059 μ mol TE/100g
Dried plums are usually associated with constipation relief and as a food mainly for the elderly. In reality, everyone should be eating this antioxidant-packed superfood.
No. 9 Black Currants – ORAC Value: 7,957 μ mol TE/100g
The black currants are available mainly in Europe. Both the red and black varieties are healthy, but the black currant could really be called a superfood due to the high amount of antioxidants.
No. 10 Pistachio Nuts – ORAC Value: 7,675 μ mol TE/100g
Pistachio nuts are also fruits with a fairly high amount of antioxidant content. Although pistachios are one of the lowest calorie and lowest fat nuts, much lower than almonds, macadamia, and Brazil nuts they are still to calorie-rich to eat them while you are on a weight loss diet.
Bonus. Unsweetened Cocoa Powder – ORAC Value: 55,653 μ mol TE/100g
Cocoa powder is rich in flavonoids (antioxidant), a type of phenolic. The amount of flavonoids depends on the level of processing and manufacturing the cocoa powder undergoes, but cocoa powder can contain up to 10% its weight in flavonoids.
Cocoa solids are the low-fat component of chocolate. When sold as an end product, it may also be called cocoa powder, cocoa, and cacao.
Depending on the cacao content, unsweetened dark chocolate can have an ORAC Value up to 50,000 μ mol TE/100g which is 2.5 times more than Lingonberry witch rank as #1 fruit for antioxidant content.
The conclusion … chocolate is the best fruit when it comes to antioxidant value 🙂
Just choose the right variety and consume it in moderation!