Which WHFoods are highest in phytonutrient antioxidants? Does cooking affect antioxidant content?

Topics

• WHF Highest in Antioxidant Phytonutrients

• Effects of Processing on Antioxidant Content in Foods

  Discussion

  WHF Highest in Antioxidant Phytonutrients

  According to a study of the antioxidant content of foods commonly eaten in the U.S., which was published in the July 2006 issue of the American Journal of Clinical Nutrition, the WHF that rank highest in their content of antioxidant phytonutrients include the following:

  WHF Highest in Antioxidant Phytonutrients

  Food

  Antioxidant Content measured in mmol/100g serving (100g=3.5 oz)

  Blackberries

  5.75

  Walnuts

  3.72

  Strawberries

  3.58

  Artichokes, cooked

  3.56

  Cranberries

  3.13

  Raspberries

  2.87

  Blueberries

  2.68

  Cloves, ground

  2.64

  Grape juice

  2.56

  Cranberry juice

  2.47

  Pineapple juice

  1.86

  Prunes

  1.72

  Cabbage, red, cooked

  1.61

  Orange juice

  1.51

  Pineapple

  1.28

  Oranges

  1.26

  Plums, black

  1.21

  Pinto beans, dried

  1.14

  Spinach, frozen

  1.05

  Kiwi fruit

  0.99

  Molasses

  0.98

  Potatoes, red, cooked

  0.96

  Potatoes, white, cooked

  0.92

  Sweet potatoes, baked

  0.90

  Tea, brewed, iced, unsweetened

  0.88

  Potatoes, russet, cooked

  0.86

  Peppers, red, cooked

  0.82

  Broccoli, cooked

  0.78

  Effects of Processing on Antioxidant Content in Foods

  The researchers also looked at the effect of processing (peeling, cooking via steaming, boiling) on some of the foods and found that the way a food is processed definitely affects its antioxidant content. Their results are summarized in the following table.

  Surprisingly, they found that the antioxidant content increased in the following foods when they were cooked: carrots, spinach, mushrooms, asparagus, broccoli, cabbage, red cabbage, green and red peppers, potatoes, and tomatoes.

  Steaming emerged as the preferred method of cooking since it clearly resulted in the biggest increase in antioxidant content.

  Not surprisingly, peeling apples and cucumber decreased their antioxidant content to 33-66% and 50% of the amount in the unpeeled foods, respectively.

  Effects of Processing on Antioxidant Content in Foods

  Food

  Type of Processing

  Antioxidant Content % Compared to Non-Processed Food

  Apples

  Peeling

  (-)33-66%

  Carrots

  Steaming

  (+)291%

  Carrots

  Boiling

  (+)121-159%

  Cucumbers

  Peeling

  (-)50%

  Asparagus

  Steaming

  (+)205%

  Broccoli

  Steaming

  (+)122-654%

  Cabbage, green

  Steaming

  (+)448%

  Cabbage, red

  Steaming

  (+)270%

  Green pepper

  Steaming

  (+)467

  Red pepper

  Steaming

  (+)180%

  Potatoes

  Steaming

  (+)105-242%

  Tomatoes

  Steaming

  (+)112-164%

  Spinach

  Boiling

  (+)84-114%

  Sweet potatoes

  Steaming

  (+)413%

  References

  • Halvorsen BL, Carlsen MH, Phillips KM, Bohn SK, Holte K, Jacobs DR Jr, Blomhoff R. Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. Am J Clin Nutr. 2006 Jul;84(1):95-135. 2006. PMID:16825686.

Discussion

WHF Highest in Antioxidant Phytonutrients

According to a study of the antioxidant content of foods commonly eaten in the U.S., which was published in the July 2006 issue of the American Journal of Clinical Nutrition, the WHF that rank highest in their content of antioxidant phytonutrients include the following:

WHF Highest in Antioxidant Phytonutrients

Food

Antioxidant Content measured in mmol/100g serving (100g=3.5 oz)

Blackberries

5.75

Walnuts

3.72

Strawberries

3.58

Artichokes, cooked

3.56

Cranberries

3.13

Raspberries

2.87

Blueberries

2.68

Cloves, ground

2.64

Grape juice

2.56

Cranberry juice

2.47

Pineapple juice

1.86

Prunes

1.72

Cabbage, red, cooked

1.61

Orange juice

1.51

Pineapple

1.28

Oranges

1.26

Plums, black

1.21

Pinto beans, dried

1.14

Spinach, frozen

1.05

Kiwi fruit

0.99

Molasses

0.98

Potatoes, red, cooked

0.96

Potatoes, white, cooked

0.92

Sweet potatoes, baked

0.90

Tea, brewed, iced, unsweetened

0.88

Potatoes, russet, cooked

0.86

Peppers, red, cooked

0.82

Broccoli, cooked

0.78

Effects of Processing on Antioxidant Content in Foods

The researchers also looked at the effect of processing (peeling, cooking via steaming, boiling) on some of the foods and found that the way a food is processed definitely affects its antioxidant content. Their results are summarized in the following table.

Surprisingly, they found that the antioxidant content increased in the following foods when they were cooked: carrots, spinach, mushrooms, asparagus, broccoli, cabbage, red cabbage, green and red peppers, potatoes, and tomatoes.

Steaming emerged as the preferred method of cooking since it clearly resulted in the biggest increase in antioxidant content.

Not surprisingly, peeling apples and cucumber decreased their antioxidant content to 33-66% and 50% of the amount in the unpeeled foods, respectively.

Effects of Processing on Antioxidant Content in Foods

Food

Type of Processing

Antioxidant Content % Compared to Non-Processed Food

Apples

Peeling

(-)33-66%

Carrots

Steaming

(+)291%

Carrots

Boiling

(+)121-159%

Cucumbers

Peeling

(-)50%

Asparagus

Steaming

(+)205%

Broccoli

Steaming

(+)122-654%

Cabbage, green

Steaming

(+)448%

Cabbage, red

Steaming

(+)270%

Green pepper

Steaming

(+)467

Red pepper

Steaming

(+)180%

Potatoes

Steaming

(+)105-242%

Tomatoes

Steaming

(+)112-164%

Spinach

Boiling

(+)84-114%

Sweet potatoes

Steaming

(+)413%

References

• Halvorsen BL, Carlsen MH, Phillips KM, Bohn SK, Holte K, Jacobs DR Jr, Blomhoff R. Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. Am J Clin Nutr. 2006 Jul;84(1):95-135. 2006. PMID:16825686.

References

1. Halvorsen BL, Carlsen MH, Phillips KM, Bohn SK, Holte K, Jacobs DR Jr, Blomhoff R. Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. Am J Clin Nutr. 2006 Jul;84(1):95-135. 2006. PMID:16825686. https://doi.org/10.1093/ajcn/84.1.95