Oxidative Damage
Source: Bjorklund & Bee, 2008
Damage that occurs on a cellular level, involving "the release of free radicals, molecules or atoms that possess an unpaired electron and are by-products of normal body metabolism as well as a response to diet, sunlight, x-rays, and air pollution" (Bjorklund & Bee, 2008, p. 34). As we get older our ability to fight the free radicals declines and the effects of sun, diet, and pollution begin to show in our bodies.
Antioxidants, such as vitamins C and E, can help protect our bodies from oxidative damage. Foods rich in antioxidants include
Rank
|
Food item
|
Serving size
|
Total antioxidant capacity per serving size
|
|
1
|
Small Red Bean (dried)
|
Half cup
|
13727
|
|
2
|
Wild blueberry
|
1 cup
|
13427
|
|
3
|
Red kidney bean (dried)
|
Half cup
|
13259
|
|
4
|
Pinto bean
|
Half cup
|
11864
|
|
5
|
Blueberry (cultivated)
|
1 cup
|
9019
|
|
6
|
Cranberry
|
1 cup (whole)
|
8983
|
|
7
|
Artichoke (cooked)
|
1 cup (hearts)
|
7904
|
|
8
|
Blackberry
|
1 cup
|
7701
|
|
9
|
Dried Prune
|
Half cup
|
7291
|
|
10
|
Raspberry
|
1 cup
|
6058
|
|
11
|
Strawberry
|
1 cup
|
5938
|
|
12
|
Red Delicious apple
|
One
|
5900
|
|
13
|
Granny Smith apple
|
One
|
5381
|
|
14
|
Pecan
|
1 ounce
|
5095
|
|
15
|
Sweet cherry
|
1 cup
|
4873
|
|
16
|
Black plum
|
One
|
4844
|
|
17
|
Russet potato (cooked)
|
One
|
4649
|
|
18
|
Black bean (dried)
|
Half cup
|
4181
|
|
19
|
Plum
|
One
|
4118
|
|
20
|
Gala apple
|
One
|
3903
|
Chart from http://www.webmd.com/food-recipes/news/20040617/antioxidants-found-unexpected-foods, accessed June 26, 2009.
Web Links
http://www.westonaprice.org/moderndiseases/oxidativestress.html
http://www.sciencedaily.com/releases/2009/05/090528203726.htm
http://www.nlm.nih.gov/medlineplus/antioxidants.html
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