Category: Nutrition

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Antioxidant List

1Cloves, ground314,446
2Sumac bran312,400
3Cinnamon, ground267,536
4Sorghum, bran, raw240,000
5Oregano, dried200,129
6Turmeric, ground159,277
7Acai berry, freeze-dried102,700
8Sorghum, bran, black100,800
9Sumac, grain, raw86,800
10Cocoa powder, unsweetened80,933
11Cumin seed76,800
12Maqui berry, powder75,000
13Parsley, dried74,349
14Sorghum, bran, red71,000
15Basil, dried67,553
16Baking chocolate, unsweetened49,926
17Curry powder48,504
18Sorghum, grain, hi-tannin45,400
19Chocolate, dutched powder40,200
20Maqui berry, juice40,000
21Sage32,004
22Mustard seed, yellow29,257
23Ginger, ground28,811
24Pepper, black27,618
25Thyme, fresh27,426
26Marjoram, fresh27,297
27Goji berries25,300
28Rice bran, crude24,287
29Chili powder23,636
30Sorghum, grain, black21,900
31Chocolate, dark20,823
32Flax hull lignans19,600
33Chocolate, semisweet18,053
34Pecans17,940
35Paprika17,919
36Chokeberry, raw16,062
37Tarragon, fresh15,542
38Ginger root, raw14,840
39Elderberries, raw14,697
40Sorghum, grain, red14,000
41Peppermint, fresh13,978
42Oregano, fresh13,978
43Walnuts13,541
44Hazelnuts9,645
45Cranberries, raw9,584
46Pears, dried9,496
47Savory, fresh9,465
48Artichokes9,416
49Kidney beans, red8,459
50Pink beans8,320
51Black beans8,040
52Pistachio nuts7,983
53Currants7,960
54Pinto beans7,779
55Plums7,581
56Chocolate, milk chocolate7,528
57Lentils7,282
58Agave, dried7,274
59Apples, dried6,681
60Garlic powder6,665
61Blueberries6,552
62Prunes6,552
63Sorghum, bran, white6,400
64Lemon balm, leaves5,997
65Soybeans5,764
66Onion powder5,735
67Blackberries5,347
68Garlic, raw5,346
69Cilantro leaves5,141
70Wine, Cabernet Sauvignon5,034
71Raspberries4,882
72Basil, fresh4,805
73Almonds4,454
74Dill weed4,392
75Cowpeas4,343
76Apples, red delicious4,275
77Peaches, dried4,222
78Raisins, white4,188
79Apples, granny smith3,898
80Dates3,895
81Wine, red3,873
82Strawberries3,577
83Peanut butter, smooth3,432
84Currants, red3,387
85Figs3,383
86Cherries3,365
87Gooseberries3,277
88Apricots, dried3,234
89Peanuts, all types3,166
90Cabbage, red3,145
91Broccoli3,083
92Apples3,082
93Raisins3,037
94Pears2,941
95Agave2,938
96Blueberry juice2,906
97Cardamom2,764
98Guava2,550
99Lettuce, red leaf2,380
100Concord grape juice2,377
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Zinc

Benefits: Male reproductive health Sensory organs Skin health Immune function. FoodServingSizeCalsAmount(mg)DRI/DV(%)Beef4 oz175.04.0937Lamb4 oz310.43.8735Sesame Seeds0.25 cup206.32.7925Pumpkin Seeds0.25 cup180.32.5223Garbanzo Beans1 cup269.02.5123Lentils1 cup229.72.5123Cashews0.25 cup221.22.3121 Oysters and eggs (4 eggs contain 2.6mg of zinc) are also good sources of zinc
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Vitamin K

Benefits: Blood clotting Bone health For more information on Vitamin K and its properties, type “whfoods.org and vitamin K” into google (choose the first option). FoodServingSizeCalsAmount(mcg)DRI/DV(%)Kale1 cup36.41062.101180Spinach1 cup41.4888.48987Mustard Greens1 cup36.4829.78922Collard Greens1 cup62.7772.54858Beet Greens1 cup38.9696.96774Silverbeet1 cup35.0572.77636Turnip Greens1 cup28.8529.34588Parsley0.50 cup10.9498.56554Broccoli1 cup54.6220.12245Brussels Sprouts1 cup56.2218.87243 Additional sources of food with Vitamin K include – beef liver, pork chops, chicken, […]
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Vitamin E

Benefits: Protection against free radical damage Protection against heart disease For more information on Vitamin E and its properties, type “whfoods.org and vitamin E” into google (choose the first option). FoodServingSizeCalsAmount(mg (ATE))DRI/DV(%)Sunflower Seeds0.25 cup204.412.3182Spinach1 cup41.43.7425Silverbeet1 cup35.03.3122Turnip Greens1 cup28.82.7118Asparagus1 cup39.62.7018Almonds0.25 cup132.26.0340Avocado1 cup240.03.1121Peanuts0.25 cup206.93.0420 Additional sources of Vitamin E in food include – sunflower oil, hazelnuts, pine […]
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Vitamin D

Benefits: Immunity Blood sugar control Bone health For more information on Vitamin D and its properties, type “whfoods.org and vitamin D” into google (choose the first option). FoodServingSizeCalsAmount(IU)DRI/DV(%)Salmon4 oz157.6511.43128Sardines3.20 oz188.7175.0944Cow’s milk4 oz74.462.2216Tuna4 oz147.492.9923Eggs1 each77.543.5011Mushrooms, Shiitake0.50 cup40.620.305 Additional food sources of Vitamin D include – Cod liver oil, fatty fish, herring and canned tuna.
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Vitamin C

Benefits: Brain health Collagen health Protection against excess free radicals For more information on Vitamin C and its properties, type “whfoods.org and vitamin C” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Paw paw1 medium118.7168.08224Bell Peppers (yellow)1 cup28.5117.48157Broccoli1 cup54.6101.24135Brussels Sprouts1 cup56.296.72129Strawberries1 cup46.184.67113Pineapple1 cup82.578.87105Oranges1 medium61.669.6993Kiwifruit1 2 inches42.163.9685Rockmelon1 cup54.458.7278Cauliflower1 cup28.554.9373 Additional sources of food with Vitamin C include – […]
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Vitamin B12

Benefits: Support of energy metabolism Brain and nervous system health DNA production Cardiovascular support For more information on Vitamin B12 and its properties, type “whfoods.org and vitamin B12” into google (choose the first option). FoodServingSizeCalsAmount(mcg)DRI/DV(%)Sardines3.20 oz188.78.11338Salmon4 oz157.65.67236Tuna4 oz147.42.66111Cod4 oz96.42.62109Lamb4 oz310.42.51105Scallops4 oz125.92.44102 Additional sources of food with Vitamin B12 include – animal livers and kidneys, beef, […]
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Vitamin B6

Benefits: Liver detoxification Brain and nervous system health Metabolism of carbohydrates Production of red blood cells For more information on Vitamin B6 and its properties, type “whfoods.org and vitamin B6” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Tuna4 oz147.41.1869Turkey4 oz166.70.9254Beef4 oz175.00.7444Chicken4 oz187.10.6840Salmon4 oz157.60.6438Sweet Potato1 cup180.00.5734Potatoes1 cup160.90.5432 Additional sources of food with Vitamin B6 include – milk, […]
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Vitamin B3

Benefits: Antioxidant protection Energy production For more information on Vitamin B3 and its properties, type “whfoods.org and vitamin B3” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Tuna4 oz147.425.03156Chicken4 oz187.115.5597Turkey4 oz166.713.3283Salmon4 oz157.69.0256Lamb4 oz310.48.0550Beef4 oz175.07.6048 Additional food sources with Vitamin B3 include – liver, anchovies, pork, peanuts, avocado, brown rice, whole wheat products, mushroom, green peas and potato.
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Vitamin B2

Benefits: Offers antioxidant protection Promotes energy production Promotes iron metabolism For more information on Vitamin B2 and its properties, type “whfoods.org and vitamin B2” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Spinach1 cup41.40.4232Beet Greens1 cup38.90.4232Mushrooms, Crimini1 cup15.80.3527Eggs1 each77.50.2620Soybeans1 cup297.60.4938Tempeh4 oz222.30.4031Yogurt1 cup149.40.3527 Additional food sources of Vitamin B2 include – salmon, liver and organ meats, milk, beef, […]
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