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    Ranking Antioxidant-Rich Foods continued...

    Here's the list of the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size:

    Rank

    Â

    Food item

    Â

    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

    Dried 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

    Researchers also found that cooking method also had a significant effect on the antioxidant content of the foods tested, but those effects were not consistent.

    For example, cooked Russet and red potatoes had much lower antioxidant levels than those found in raw potatoes. Boiling also decreased antioxidant levels in carrots, but cooking tomatoes increased their antioxidant content.

    Putting Antioxidants in Perspective

    Registered dietitian David Grotto says he was amazed to see that unexpected foods, such as beans, potatoes, and artichokes, were so highly ranked by the study.

    "With the onslaught of 'no carbs' going on out there, it's nice that we can show that the potato brings more to the table than just carbohydrates," says Grotto, who is director of nutrition at Block Center for Integrative Cancer Care in Evanston, Ill.

    "The message here is diverse diet is still optimal," Grotto tells WebMD. "You don't want to be on the all-red-bean diet because it may have the unique set of antioxidants that are attributed to beans, but it may not have many of the antioxidants that you would find in a wild blueberry."

    Nor does it mean that you should limit your diet to only the foods that made the study's top 20 list or start popping antioxidant supplements.

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