Top 20 Antioxidants

Finally--following what is likely the largest antioxidant study in history--the US Department of Agriculture (USDA) has produced a list of the 20 most antioxidant-rich foods. You may have guessed that blueberries rank high. But some of the findings will surprise you.

The study examined more than 100 types of fruits, vegetables, berries, nuts and spices. Winners included artichokes, russet potatoes and ground cloves, among other shockers, as top food sources of antioxidants. In the end, small red beans took the top spot, narrowly beating out wild blueberries as the food with the highest concentration of disease-fighting compounds per serving.

A prevailing but controversial theory holds that antioxidants--non-vitamin nutrients that abound in some foods--may benefit the body by providing protection against oxidation, a process that may be linked to conditions such as cancer, heart disease and aging. Found most often in colorful produce, antioxidants are also available in powdered "green" supplements and pills.

The USDA study was published in the June 2004 issue of the Journal of Agricultural and Food Chemistry. Here's the full list, starting with the richest source of antioxidants:



* Small red beans (dried)

* Wild blueberries

* Red kidney beans

* Pinto beans

* Blueberries (cultivated)

* Cranberries

* Artichokes (cooked)

* Blackberries

* Prunes

* Raspberries

* Strawberries

* Red delicious apples

* Granny Smith apples

* Pecans

* Sweet cherries

* Black plums

* Russet potatoes (cooked)

* Black beans (dried)

* Plums

* Gala apples


from Better Nutrition

Low Fat Blueberry Pancakes

Over the next few days I'll be entering recipes using the top ten super foods that I have listed in yesterday's entry below.

Today's recipe is
LOW FAT BLUEBERRY PANCAKES

Low-Fat Blueberry Pancakes
1 large egg, separated, yoke in one bowl, white into another bowl
2 cups plain low-fat yogurt
1/2 cup unsweetened applesause
1/4 cup sugar
1 tsp vanilla extract
2 tsp baking soda
1/2 tsp salt
1 3/4 cups all-purpose flour
Whites of 3 large eggs added to bowl with egg white (save yokes for another use)
1/2 tsp vegetable oil, more if needed
2 cups blueberries

Add yogurt, applesauce, sugar and vanilla to egg yolk. Stir to mix, then stir in baking soda, salt and flour until blended. Beat egg whites with an electric mixer until stiff peaks form when beaters are lifted. Stir in 1/3 of the whites into the batter until blended. Gently fold in remaining whites until no white streaks remain. Heat a griddle or large skillet over medium heat until a few drops of water dropped onto the surface dance around and then disappear.
Wipe 1/2 teaspoon vegetable oil over cooking surface with a paper towel. For each pancake, pour 1/4 cup batter onto griddle or skillet, to make a 4" pancake. Sprinkle some berries on top, then cook 2 minutes longer or until bubbles appear on surface of pancake and undersides are golden-brown. Turn pancakes and cook until tops bounce back when touched, about 2 minutes. Serves 6, 4 pancakes each.

Blueberries

BLUEBERRIES
Blueberries are a powerful food with a high Oxygen Radical Absorbance Capacity, which means

they have armies of antioxidants to fight cancer and prevent heart disease. Blueberries are

probably known best for their high quercetin content. Quercetin may slow cancer growth and

stop LDL oxidation. The fruit also has anthocyanin, which may inhibit cholesterol formation, and

ellagic acid, which may block the initiation stage of cancer. Eating blueberries may also help

reverse some age-related impairments such as memory loss and balance and coordination problems.