The Carlsen Food Antioxidant Review

Monica Carlsen and her team of 16 made a review of 3100 foods, beverages, spices, herbs and supplements used worldwide to determine antioxidant levels in each. The list below contains what details available in the report published in 22 January 2010 issue of Nutrition Journal. The determination used the modified FRAP (ferric-reducing ability of plasma) assay, which provides a good and fast total antioxidant analysis, although not sensitive to glutathione. Information not mentioned here can be found in my Sun-Star Cebu article entitled "."

BEVERAGES

The study involved 283 products, wet (coffee, tea, beer, wine, lemonades, etc.) and dry (coffee beans, dried tea leaves and powders) products included. Unprocessed tea leaves, tea powders and coffee beans contain the highest antioxidant values.

Those rich in antioxidants include red wine (1.78-3.66 mmol/100g), pomegranate juice, prepared green tea (0.57-2.62 mmol/100g), grape juice, prune juice and black tea (0.75-1.21 mmol/100g).

Beer, soft drinks and ginger ale have the least antioxidant contents. Drinking water has zero.

GRAINS AND GRAIN PRODUCTS

Flours with the highest antioxidant values include buckwheat, millet and barley. Crisp bread and whole meal bread with fiber contain most antioxidants among grain products.

NUTS AND SEEDS

There were 90 products analyzed. Walnuts have the most antioxidant values (33.3 mmol), while poppy seeds the lowest (0.03 mmol/100g).

CHOCOLATES

White chocolates contain the least antioxidant levels (0.23 mmol/100g), while dark chocolates have the highest (14.98 mmol/100g). It vary according the level of cocoa contents: 24-30% (gives 1.8 mmol/100g), 40-65% (7.2 mmol/100g), and70-99% (10.9 mmol/100g).

DAIRY PRODUCTS

Desserts and cakes. Dog rose soup and chocolate cookies have the highest antioxidant levels.

Eggs. Eggs are almost devoid of antioxidants with the highest values (0.16 mmol/100g) found in egg yolk.

Fats and oils. Margarine, butter, canola, corn and soybean oil rank highest in antioxidant content (around 1.7 mmol/100g).

BERRIES AND BERRY PRODUCTS

Those with the highest level of antioxidant contents include Indian gooseberry (261.5 mmol/100g), wild dried dog rose [Rosa canina] (20.8-78.1 mmol/100g), dried wild bilberries [Vaccinum myrtillus, native in Northern Europe] (48.3 mmol/100g), zereshk or red sour berries [from Iran] (27.3 mmol/100g) and fresh dog rose [from Norway and Spain] (24.3 mmol/100g).

Other antioxidant rich berries include fresh crowberries, bilberries, black currants, wild strawberries, blackberries, goki berries, sea buckthorn, and cranberries.

VEGETABLE AND VEGGIE PRODUCTS

Dried and crushed leaves of African baoba tree has the richest antioxidant content (48.1 mmol/100g). Blanched celery contains the lowest (0.0 mmol/100g).

Other vegetables rich in antioxidants include okra flour and artichokes.

Medium contents are in red cabbage, red beets, paprika,

FRUITS AND FRUIT PRODUCTS

The highest antioxidant content can be found in the yellow pith of Spanish pomegranate (55.5 mmol/100g). Lowest content is in watermelon (0.02 mmol/100g).

Other antioxidant rich fruits include dried apples, lemon skin, dried plums, dried apricots, curly kale, red and green chili and prunes.

Medium contents are found in dried dates, dried mango, black and green olives, guava, and plums.

HERBS AND MEDICINAL PLANTS

These are most antioxidant rich category, and also having the largest variation between products. Half of the products have antioxidant values above 90th percentile of the complete Antioxidant Food Table with an average value of 91.7 mmol/100g (mean) and 14.2 mmol/100g (median).

For more information, click these links for my Sun-Star Netork Online articles...

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