Which Foods Have the Highest Antioxidant Scores?

Foods that contain high amounts of antioxidants help your body and brain stay young. Several studies have found that eating foods rich in antioxidants, which include many fruits and vegetables, significantly reduces the risk of developing cognitive impairment.

How do they work? Antioxidants neutralize the production of free radicals in the body. Free radicals are chemicals that play a major role in the deterioration of the brain with age. The body produces free radicals every time a cell converts oxygen into energy.

When produced in normal amounts, free radicals help rid the body of harmful toxins, thus keeping it healthy. When produced in toxic amounts, free radicals damage the body’s cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. It is similar to the way metals rust, or oxidize, when exposed to moisture in the air. Antioxidants act like the body’s rust busters.

Here you will find fruits, vegetables, nuts, spices, and other foods that are high in antioxidants and their ORAC (Oxygen Radical Absorbance Capacity) score, which is the method of measuring the antioxidant capacity of foods and spices developed by the National Institutes of Health.

For better brain health, put these foods, spices, and beverages on your grocery shopping list.

10 Spices High in Antioxidants	ORAC Score
Cloves, ground	314,446
Cinnamon, ground	267,536
Oregano, dried	200,129
Turmeric, ground	159,277
Cumin seed	76,800
Parsley, dried	74,349
Basil, dried	67,553
Curry powder	48,504
Mustard seed, yellow	29,257
Ginger, ground	28,811

 

20 Fruits High in Antioxidants	ORAC Score
Acai berry, freeze-dried	161,400
Maqui berry, concentrated powder	75,000
Goji berries	25,300
Elderberries	14,697
Cranberries	9,584
Blueberries	6,552
Prunes	6,552
Plums	6,259
Blackberries	5,347
Raspberries	4,882
Dates	3,577
Red currants	3,387
Figs	3,383
Cherries	3,365
Gooseberries	3,277
Apples, with skin	3,082
Pears	2,941
Guava, white-fleshed	2,550
Avocados	1,933
Oranges	1,819

 

15 Vegetables High in Antioxidants Raw, unless otherwise noted	ORAC Score
Red cabbage, cooked	3,145
Broccoli raab (rapini)	3,083
Broccoli, cooked 2	2,386
Red leaf lettuce	2,380
Sweet potato, baked with skin	2,115
Asparagus, cooked	1,644
Red onions	1,521
Spinach	1,515
Peppers, orange	984
Peppers, yellow	965
Peppers, green	923
Peppers, red	791
Celery	497
Baby carrots	436
Tomatoes	367

 

5 Nuts High in Antioxidants	ORAC Score
Pecans	17,940
Walnuts, English	13,541
Hazelnuts	9,645
Pistachio nuts, raw	7,983
Almonds	4,454

 

3 More Foods High in Antioxidants	ORAC Score
Dark chocolate	20,823
Garlic	5,346
Pomegranate juice	2,341

 

Source: Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods ““ 2007

Prepared by: Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, U.S. Department of Agriculture in collaboration with Arkansas Children’s Nutrition Center, ARS, USDA, Little Rock, AR.

http://www.ars.usda.gov/Services/docs.htm?docid=15866.