Food is a better source of antioxidants than supplements, as they contain multiple antioxidants in their natural form. Small kidney beans are the best source of antioxidants, followed by wild cranberries, blueberries, and artichokes. Different fruits and vegetables contain specific antioxidants, while green tea and dark chocolate are also sources. Antioxidants help fight diseases like heart disease, cancer, and osteoarthritis.
Antioxidants can be obtained from both supplements and food. In general, food sources are thought to be better than supplements because they contain antioxidants in their most natural form and often provide several different antioxidants in one package. Supplements, on the other hand, provide only one antioxidant at a time with more limited benefits.
While some fruits and vegetables have long been known to contain beneficial antioxidants, new sources are continually being discovered. There may not be a single best source of antioxidants. However, people can find several places where they can get large doses of antioxidants.
A 2004 United States Department of Agriculture (USDA) study of antioxidants provided a list of the top 20 sources of fruits, vegetables, and nuts. On this list, the best source of antioxidants was small kidney beans, followed by wild cranberries, kidney beans, pinto beans, and cultivated cranberries. Blueberries, artichokes, blackberries, prunes and raspberries complete the top ten.
Also in the top 20 were red delicious, gala and granny smith apples. Both plums and black plums were on the list, as were strawberries and sweet cherries. Russet potatoes and black beans were identified as a good source of antioxidants. Walnuts were the only nut that made the cut.
The best source of antioxidants may also depend on the specific antioxidant one is interested in. Beta-carotene can be found in orange-colored fruits and vegetables like carrots, apricots, mangoes, and pumpkins. Lycopene is most commonly found in tomatoes. Spinach, kale, and other leafy greens provide lutein.
Vitamins A, C and E are also antioxidants. These vitamins are often found in foods other than fruits and vegetables. Milk and egg yolks contain vitamin A. Meat, poultry, and fish provide vitamin C. Safflower oil, corn oil, and soybean oil provide vitamin E.
For a drinkable option, green tea may be the best source of antioxidants. Green tea is supposed to help fight Parkinson’s disease and lung cancer. It can also help slow down your metabolism and therefore help you lose weight. Those with a sweet tooth will be happy to discover that dark chocolate is also a source of antioxidants.
In a general sense, providing your body with a wide range of antioxidants will help keep you healthy by increasing your ability to fight disease. While the body will naturally produce many antioxidants, food provides an important supplemental source. A host of antioxidants are believed to help fight a variety of diseases, including heart disease, cancer, and osteoarthritis.
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