Fruits and berries rank highest in antioxidant content among foods

This comprehensive study used cutting-edge technology to gauge antioxidant levels in more than 100 foods, among them fruits, vegetables, cereals, breads, nuts, and spices. Among the fruits studied, cranberries, blueberries, and blackberries ranked highest. But although some fruits and vegetables have a high antioxidant content, the body may not absorb all of it because of bioavailability, which is tied to the mechanical structure of antioxidants in food.

• But don't forget peaches, plums, and a little red wine.
• By Jeanie Lerche Davis WebMD Feature Fruits, especially berries, are chock-full of the disease-fighting antioxidants essential to your health.
• Berries are the crown jewels of summer, the gems that inspire pies, parfaits, cobblers, ice cream treats, and whipped cream wonders.
• Best of all, berries deliver super-healthy antioxidants that help fight disease.
• A landmark study shows that just one cup of berries provides all the disease-fighting antioxidants you need in a single day.
• Of course, dietitians will tell you, "Don't stop there."
• A healthy diet needs a variety of nutrients from many food sources.
• Raspberries, blueberries, strawberries, and blackberries are plentiful in most corners of the U.S. "Berries are available almost year-round now...and even though they may be more expensive some times of the year, they're still much more accessible than they used to be," says Cindy Moore, MS, RD, spokeswoman for the American Dietetic Association and director of nutrition therapy at The Cleveland Clinic.
• Berries and other foods figured in a major study published in the June 9, 2004, Journal of Agricultural and Food Chemistry.
• This research provides the largest, most comprehensive report thus far of antioxidant content in fruits and vegetables.
• A small percentage of cells becomes damaged during oxidation and turns into free radicals, which can start a chain reaction to harming more cells and possibly disease.
• This newest study used updated technology to assess antioxidant levels in more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices.
• Cranberries, blueberries, and blackberries ranked highest among the fruits studied.
• Peaches, mangos, and melons, while scoring lower than berries, still contain plenty of antioxidants as well as other nutrients.
• However, there's a catch: Even though some fruits and vegetables have a high antioxidant content, the body does not absorb all of it.
• The concept is called bioavailability, explains researcher Ronald Prior, PhD, a chemist and nutritionist with the USDA's Arkansas Children's Nutrition Center in Little Rock, Ark.