Top food sources of antioxidants (5-8)
Yet another bean category that made it to the list is the pinto bean. Half a cup of pinto beans contains 11864 antioxidant capacity per serving size. The pinto bean actually got its name from the Spanish word for “painted.” Appropriate really, considering the bean’s reddish-brown streaking across a background of pale pink. The beans are grown in the United States Southwest and are average in the bulk Spanish-speaking countries, where they are often served with rice or used in soups and stews. The pinto can be used interchangeably with the pink bean, which is lighter in color prior to cooking but appearance the same afterwards. Both the pinto and pink bean are commonly used in the preparation of refried beans and chili con carne. Aside from antioxidant nutrients, the pinto bean also contains the following health elements: Agglutin – modifies disease susceptibility Lectin Protein – 14.0391 grams per 1 cup Fat – 0.8892 grams per 1 cup Carbohydrate – 43.8615 grams per 1 cup #5 – Blueberry (cultivated) Next on the list is the cultivated variety of blueberry. Berries have always been known to contain high concentration of antioxidants. But according to the USDA release, distinctions should be made as to which types of berries have more antioxidant capacity. Wild blueberries apparently are richer in antioxidants. Blueberries, however, also contain a whopping 9019 antioxidant capacity per serving size in one cup. #6 – Cranberry The United States and Canada have been producing too a lot cranberries in recent years, and the Cranberry Institute, a trade relationship for cranberry growers in both countries, has decided that the best technique to sell more cranberries is to promote their healthful virtues instead of their taste. The USDA study only serves to affirm their goal. According to USDA’s recent food list, one cup of whole cranberries contain 8983 antioxidant capacity per serving size, giving it the rank of 6th out of 20 antioxidant-rich foods. And yet, even before the recent discovery about the antioxidant qualities of cranberries, cranberries had many going for them. Not the least of which is the scientific confirmation of the old wives’ tale about the value of cranberries in lowering the risk of urinary tract infections. No less than eight scientific studies have established this anecdotal tale, giving it scientific basis. Research has express that cranberries keep E. coli from adhering to the walls of the urinary tract. Eighty to ninety percent of urinary tract infects are caused by E. coli. #7 – Artichoke USDA has ranked cooked artichokes number 10 from their list of top 20 antioxidant-rich foods. The study showed that one cup (hearts) of artichoke contains up to 7904 antioxidant capacity per serving size. The artichoke is in favor for its pleasant bitter taste, a property attributed mostly to a plant chemical called cynarin found in the green parts of the plants. Both leaves and heads from artichokes are rich in phenolic compounds belonging to dissimilar classes -- benzoic and cinnamic derivatives, flavonoids, and tannins. However, Cynarin is still considered as one of the artichoke’s major biologically active chemicals. European scientists were the first to document cynarin’s capability to lower cholesterol in human’s in the 1970s. Over the years, other researchers have continued to document artichoke’s effect in this area. One of the more recent studies, published in 2000, was a double-blind, randomized, placebo-controlled study. The researchers used an artichoke leaf extract that was standardized to its cynarin content. For six weeks, 143 patients with high cholesterol were given the extract. At the end of the test, outcomes showed a decrease of 10%-15% in total cholesterol, low density lipoprotein (LDL), and ratio of LDL to high-density lipoprotein (HDL) cholesterol. In 2002, a finding noted that an artichoke leaf extract reversed undermine done by injurious chemicals in rat liver cells and, in doing so, enhanced bile production. This became the focus in another 2002 study which aimed to specifically find out the antioxidant effects of artichoke extract in cultured blood vessel cells. The study reported that the extract demonstrated “marked protective qualities against oxidative stress induced by inflammatory mediators…” |
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