by Jacquie Schmall

Created on: March 08, 2009   Last Updated: March 16, 2009

Although fruits such as blueberries and cranberries have been headlined as having the most antioxidant bang for your buck, it may be the lowly bean, artichoke, and Russet potatoes, that have more of what you want. A recent study assessed the antioxidant content of many food candidates, including breads, nuts, and spices, as well as the usual suspects from the fruit and vegetable aisle.

Antioxidants, which have been shown to prevent and repair the oxidative damages to cells caused by stress, are present in many fruits and vegetables, both raw and when cooked. However, it is more than likely the digestive and absorption of the oxidative contents that really counts. Of course, this will vary with individuals.

Some of the highest ranking nuts to keep in your pantry include pecans, walnuts, and hazelnuts. The spices that offer support to counter your stress are cinnamon, ground cloves, and oregano. From the berry family, you might want to alternate between cranberries, blueberries, and blackberries, to contribute to your anti stress campaign. Of course the anti stress efforts will also work to counter the day to day aging process that affects us all.

One recent study found that the small red beans that you add to your cooking will provide you with more antioxidants than both wild and cultivated blueberries. Now that is a great recommendation for the lowly bean, which can conveniently be added into a great variety of your family cuisine.

To round out the list of foods you can vary, and still get a lot of antioxidant support, you can add the following:

Fruits

pomegranates, grapes, kiwi,strawberries,oranges and grapefruits, and plums,dried prunes, and dates.

Nuts,Seeds,Spices

pecans, walnuts, hazelnuts, sunflower seeds, cloves, cinnamon, and oregano

Vegetables

artichokes,kale, spinach, Brussels sprouts, red beets, ginger, red cabbage, and chili pepper

Cereals

barley,millet, oats, and corn

Legumes

pinto beans, soy beans, and small red bean

It is good to remember that red beans and wild blueberries will deliver the most active antioxidants, nearly twice what some of the others listed have to offer. But when all is said and done, variety is still the best way to design a balanced diet.

Scientists at the USDA have developed a rating system called Oxygen Radical Absorbance Capacity, or ORAC. Prunes, raisins, and all the berries come in at the top of the list. However, in keeping with variety and balance, it is a good idea to change your shopping list from time to time.

Although you can't really tell what your body is absorbing from the foods you eat, you can measure your daily energy and well being. That is the best way to know your shopping list and menu, are doing what they are supposed to do for you.

Learn more about this author, Jacquie Schmall.
Click here to send this author comments or questions.