Micronutrients & recovery
Plant-based foods, particularly spices, herbs, berries, and dark chocolate, contain significantly higher total antioxidant capacities than animal-based foods, with plant-based median values being nearly nine times higher than animal-based median values.
Prioritize plant-based foods for antioxidant intake. Focus on spices (clove, cinnamon, oregano), berries (especially dried or wild varieties like bilberries and dog rose), nuts with skins, and dark chocolate. Be aware that processing (like making jam) reduces antioxidant content, so fresh or minimally processed forms are superior. Animal products are naturally low in antioxidants, so rely on plants for this specific benefit.
We find that plant-based foods are generally higher in antioxidant content than animal-based and mixed food products, with median antioxidant values of 0.88, 0.10 and 0.31 mmol/100 g, respectively... The categories 'Spices and herbs', 'Herbal/traditional plant medicine' and 'Vitamin and dietary supplements' include the most antioxidant rich products analyzed in the study.
Why this rating
Large sample size (3139 samples), standardized methodology (modified FRAP), and global sourcing, but limited to in vitro/chemical capacity measurement without direct human health outcome data.
Source
The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide
Monica Hauger Carlsen et al. · Nutrition Journal · 2010
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