Proanthocyanidins (pronounced ‘pro-ann-tho-sai-an-i-dins’) are a diverse class of phytochemicals present in the fruits, bark, leaves, and seeds of many plants. These powerful antioxidants provide protection against free radicals by reducing the amount of oxidative stress.
You have heard of Vitamin C and Vitamin but have you heard of proanthocyanidins? Some studies by scientists have suggested that the the antioxidant power of proanthocyanidins is 20 times higher than Vitamin C and more than 50 times higher than vitamin E.
In addition to protecting from damaging free radicals, proanthocyanidins provide flavor and astringency to beverages such as wine, fruit juices and herbal teas.
Proanthocyanidins are very similar with only slight differences in the structure of each molecule.
What are proanthocyanidins? Proanthocyanidins range from individual units to many linked units (i.e. oligomers). For example, when two flavonoids such as a catechin and epicatechin join together they form a proanthocyanidin.
A group from the USDA (United States Department of Agriculture) determined the amount of proanthocyanidins in common foods and published their work in the Journal of Nutrition.
The amount of proanthocyanidins in a fruit or vegetable can vary depending on how the plant was grown, harvested, and prepared. However, the table below can serve as a guide to foods that are high in proanthocyanidins.
Here is a list of foods containing and beverages containing proanthocyanidins in order from most to least.
| Proanthocyanidin content in common foods [mg/100 g (fresh weight foods) mg/L (beverages)] | |
| Food | Total PAs |
| Cinnamon, ground | 8108.2 |
| Sorghum, sumac bran | 3965.4 |
| Grape seed (dry) | 3532.3 |
| Sorghum, sumac whole grain | 1919.5 |
| Baking chocolate, unsweetened | 1635.9 |
| Pinto beans, raw | 796.3 |
| Sorghum, hi-tannin whole grain | 787.6 |
| Choke berries | 663.7 |
| Red kidney beans | 563.8 |
| Grape juice | 524 |
| Hazelnuts | 500.7 |
| Pecans | 494.1 |
| Small red beans | 456.6 |
| Sorghum, hi-tannin whole grain extrudate | 447.3 |
| Cranberries | 418.8 |
| Blueberries, lowbush | 331.9 |
| Red wine | 313 |
| Plums, black diamond | 256.6 |
| Black chocolate | 246 |
| Black plums | 237.9 |
| Pistachios | 237.3 |
| Cranberry juice cocktail | 231 |
| Plums | 215.9 |
| Milk chocolate | 192 |
| Almonds | 184 |
| Blueberries, cultivated highbush | 179.8 |
| Blackcurrants | 147.8 |
| Strawberries | 145 |
| Apple, granny smith | 141 |
| Apple, red delicious, with peel | 125.8 |
| Apple, red delicious without peel | 98.7 |
| Apple, gala | 92.4 |
| Apple, golden delicious, with peel | 91.1 |
| Green grapes | 81.5 |
| Apple, golden delicious, without peel | 80.4 |
| Barley | 74.2 |
| Curry powder | 74.2 |
| Apple, fuji | 69.6 |
| Peaches | 67.3 |
| Walnuts | 67.3 |
| Red grapes | 61 |
| Apple sauce | 47.2 |
| Pears, green cultivars | 42.3 |
| Black eye peas | 33.3 |
| Pears | 31.9 |
| Raspberries | 30.2 |
| Blackberries | 27 |
| Pinto beans, simmered 2 h | 26.3 |
| Chocolate milk | 26 |
| Beer | 23 |
| Nectarines | 22.8 |
| Indian squash, raw | 16.4 |
| Apricots | 15.6 |
| Peanuts, roasted | 15.6 |
| Kiwis, gold | 13.9 |
| Peanut butter | 13.2 |
| Mangos | 12.8 |
| Dates, Deglet Noor (fresh) | 10.7 |
| Apple juice | 9 |
| Marion berries | 8.9 |
| Cashews | 8.7 |
| Cherries | 8.2 |
| Black beans | 8.1 |
| Avocados | 7.4 |
| Bananas | 4 |
| Kiwis | 3.7 |
| Peach, canned heavy syrup | 2.9 |
Journal of Nutrition. 2004 March;Volume134 (Issue 3): Pages 613-7.
His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.
Categories: Plant Medicine
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