Small red beans and wild blueberries top the list of foods that have the highest concentrations of disease-fighting antioxidant compounds, according to a new study conducted by the U.S. Department of Agriculture (USDA).

Antioxidants fight damage to cells caused by “free radicals”—rogue molecules that can cause oxidative stress on the body that may lead to the development of cancer, heart disease, and Alzheimer’s and Parkinson’s diseases, and even aging.

Using the latest research technologies, USDA nutrition scientists measured the antioxidant levels in over 100 different foods including fruits, vegetables, nuts, dried fruits, spices and cereals.  The top 20 ranked foods that interfere with or prevent damage from free radicals include:

• Artichokes (cooked)
• Blackberries
• Black beans 
• Black plums
• Cranberries
• Cultivated blueberries
• Gala apples
• Granny Smith apples
• Pecans 
• Pinto beans
• Plums
• Prunes
• Raspberries
• Red Delicious apples
• Red kidney beans
• Russet potatoes (cooked) 
• Small red beans
• Strawberries
• Sweet cherries
• Wild blueberries

Colorful fruits and vegetables are usually high in antioxidants, as well as essential vitamins, minerals, and fiber that your body needs for good health.   

Strive to eat more red, orange, green, yellow, and blue fruits and vegetables.  The Centers for Disease Control and Prevention recommends eating 5 to 9 servings of a variety of fruits and vegetables every day.

Sources:  “Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States ,” Journal of Agricultural and Food Chemistry, June 2004.  “Color Your Way to 5 a Day:  More Color More Health,” CDC National Center for Chronic Disease Prevention and Health Promotion.