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Great Sources of Anti-Oxidants in Food
OK so if you’re a fan of health supplements then there’s no doubt you will have come across the acai berry, and more recently perhaps the ‘even more powerful’ maqui berry. Both of these supplements have had a lot of attention in recent times and are very popular due to the potent anti-oxidant properties they possess. The only problem with these berries is they don’t travel well so, generally, the only available method to consume them is via supplements. But what about the folk who want to eat anti-oxidants in their daily foods?
One of the foods that contain the highest number of antioxidants can be found in blueberries, raspberries and blackberries. They are full of fibre, minerals, vitamins and loaded with healing antioxidants, namely pranthocyanidins. Strawberries, raspberries and blackberries also contain ellagic acid, a compound that contains carcinogens. Blueberries also appear to delay the onset of age-related loss in cognitive function.
Broccoli is another vegetable loaded with antioxidants. It is one of the cruciferous vegetables, such as cabbage, cauliflower and Brussels sprouts, that may help to prevent cancer and ward off heart disease. These vegetables contain indole-3-carbinol, a potent antioxidant that breaks down estrogen in the body and reduces the risk of breast cancer, ovarian and cervical cancers. Broccoli also contains beta-carotene which helps to prevent heart disease.
Tomatoes have also made the news media in the past several years, and for good reason. Science has found that they contain chemicals, including lycopene, which wards off certain types of cancer and prevents macular degeneration and cataracts. Lycopene is a relatively rare member of the carotenoid family and is twice as powerful as beta-carotene. Some studies suggest that lycopene can help to prevent lung, colon and breast cancer. Tomatoes contain the antioxidant glutathione which helps to boost immune system function.
Dried beans are another good source of anti-oxidants as are granny smith apples, pecans and cherries. 10 years ago scientists discovered that an anti-oxidant in red wine may keep your heart beating longer and stronger. This led to an increase in advertising dollars by the wine industry. The substances they found were in red grapes that helped to boost heart health by acting as a free radical scavenger. The actual chemical found was resveratrol, now manufactured in the laboratory and sold as a supplement.
Garlic is a medicinal herb which has been used for centuries in a variety of ways, including as an antibiotic. Garlic is packed with antioxidants and sulfur compounds thought to be responsible for its healing benefits. Garlic is known to lower cholesterol levels, reduce blood pressure and has anti-clotting properties.
Carrots have long been touted as the vegetable of choice in order to save someone’s eye sight. This is due to the beta-carotene, also found in beets, sweet potatoes and other orange vegetables which have been found to help prevent macular degeneration. Research also points to the protection that beta-carotene provides against cancer, heart disease and the progression of arthritis.
You may not like it but spinach is a nutritional jackpot. The antioxidant found in spinach is Lutein and is the main pigment located in the macula of the eye. It is believed people who eat spinach are less likely to develop cataracts. Lutein also works by shielding the retina from sun damage and can help prevent heart disease.
These are only a few of the foods, fruits and vegetables, raw nuts and seeds, that contain antioxidants necessary to fight free radical damage in our bodies. By getting enough fruits and vegetables on a daily basis we help our bodies to fight the damage done by free radicals produced in our bodies, and also acquired through toxins and waste products in the environment. We acquire free radicals through strenuous exercise, breathing and pollution, smoking and alcohol intake just to name a few.
Researchers now know that antioxidants are able to provide a level of protection and prevention against illnesses and diseases long thought to be a part of the aging process. By incorporating only a few things into our diet we are able to positively impact the long term effects of our health.
Tags: acai berry, anti-oxidants, antioxidants, Maqui Berry
