Replies

As planting season is almost upon us, many of these high antioxidant
foods can be produced right in your garden.
We’re adding at least blue berries and raspberries to the garden this
year. Blackberries grow wild all over the place where we live.

The Top 10 Antioxidant Foods
by Lisa Turner
Better Nutrition, Jan. 2002

Natural Protection

We’ve known for years that antioxidants can help prevent heart
disease and cancer, reduce blood pressure and slow the effects of
aging. These naturally occurring compounds protect the body from
harmful, excess free radicals, sweeping them up before they can cause
damage. And the best way to lay an antioxidant-rich foundation that’s
inhospitable to toxins and free radicals is through a combination of
whole foods.

BERRIES

Few fruits have quite the provocative allure, the fragile charm or
the nutrients of berries. They’re full of fiber, minerals and
vitamins, and loaded with healing antioxidants. Blueberries,
raspberries and blackberries are rich in proanthocyanidins,
antioxidants that can help prevent cancer and heart disease.
Strawberries, raspberries and blackberries contain ellagic acid, a
plant compound that combats carcinogens. Blueberries also appear to
delay the onset of age-related loss of cognitive function.

Quick Tips: Stir raspberries into vanilla yogurt, add whole
blueberries to salads, or dress up sliced strawberries with a little
honey, balsamic vinegar and black pepper.

BROCCOLI

Maybe you never listened when Mom said, “Eat your broccoli.” So
listen now. Broccoli and other cruciferous vegetables like cabbage,
cauliflower and Brussels sprouts, can help prevent cancer and ward
off heart disease. Cruciferous vegetables contain a compound called
indole-3-carbinol (I3C - a potent antioxidant that breaks down
estrogen in the body) that reduces the risk of breast cancer and
other estrogen-sensitive cancers, like cancer of the ovaries and
cervix. Other studies have shown that broccoli can help fight
cervical dysplasia, a precancerous condition. Broccoli also contains
other protective constituents like beta-carotene, which can help
prevent cancer and heart disease.

Quick Tips: Wrap cooked, chilled broccoli with roasted pepper strips,
or toss steamed broccoli with olive oil, chopped black olives and
crushed red pepper flakes.

TOMATOES

Tomatoes are fast becoming one of our favorite modern foods, and for
good reason — they can ward off certain kinds of cancer, prevent
macular degeneration and cataracts, and help maintain mental function
as we age. Tomatoes contain lycopene, a relatively rare member of the
carotenoid family, also found in pink grapefruit and twice as
powerful as beta-carotene. Studies have shown that men who eat more
tomatoes or tomato sauce have significantly lower rates of prostate
cancer. Other studies suggest lycopene can help prevent lung, colon
and breast cancers. Tomatoes also contain the antioxidant
glutathione, which helps boost immune function. Note: cooked tomatoes
are preferable, since heat allows more desirable antioxidants in
tomatoes to be made available to the body. And because lycopene is
fat-soluble, eating tomatoes with oil can improve absorption.

Quick Tips: Add minced sundried tomatoes to mashed potatoes, or toss
Roma tomatoes with chopped fresh basil and olive oil and serve over
pasta.

RED GRAPES

A little red wine can keep your heart beating longer and stronger.
Why? Mostly because of substances called resveratrol and quercetin
found in red grapes. These potent antioxidants boost heart health by
acting as free-radical scavengers, reducing platelet aggregation and
helping blood vessels remain open and flexible. Resveratrol can also
protect against cancer and reduce the risk of inflammatory diseases,
gastric ulcers, stroke and even osteoporosis.

Quick Tips: Snack on frozen red grapes for a sweet treat, or heat
organic red wine with cinnamon sticks and a few whole cloves.

GARLIC

The “stinking rose,” perhaps the world’s oldest known medicinal and
culinary herb, is packed with antioxidants that can help fend off
cancer, heart disease and the effects of aging. The sulfur compounds
that give garlic its pungent odor are thought to be responsible for
its healing benefits. Studies have shown that garlic keeps the heart
healthy by lowering cholesterol levels, reducing blood pressure,
fighting free radicals and keeping blood from clotting. Other studies
suggest that eating garlic regularly can help prevent cancer. It also
has potent anti-fungal properties and can help treat asthma and yeast
infections.

Quick Tips: Roast whole heads of garlic until soft, and spread on
warm baguette slices or puree roasted peppers with garlic for a fast
sauce.

SPINACH

Popeye may have thought eating spinach gave him strength, but it also
allowed him to hit a nutritional jackpot. Because lutein (an
antioxidant found in spinach) is the main pigment in the macula - the
region of maximum visual sensitivity - it can help protect your
vision. Studies have shown that people who eat spinach are less
likely to develop cataracts and macular degeneration, the two most
common causes of vision loss. Lutein appears to work by shielding the
retina from sun damage and fighting free radicals that can harm the
eyes. Some preliminary studies have suggested that lutein can also
help prevent heart disease.

Quick Tips: Stir chopped, fresh spinach and crushed walnuts into
steamed brown rice, or lightly wilt baby spinach leaves and toss with
olive oil.

TEA

The most frequently consumed beverage in the world may also be one of
the best ways to prevent a number of degenerative diseases. Tea has
been shown to significantly reduce the risk of cancer, heart disease,
stroke and other diseases. It was originally thought that green tea
had more antioxidants than black tea, but recent studies suggest that
they are equally beneficial. The catechins in green tea are oxidized
in the manufacturing process of black tea, forming free-radical
fighting theaflavins.

Quick Tips: Poach salmon in an infusion of green tea and ginger. Or
boil soba noodles in green tea and toss with sesame seeds and a dash
of toasted sesame oil.

CARROTS

Carrots are loaded with a potent antioxidant called beta-carotene, a
member of the healing family of carotenoids. Also found in beets,
sweet potatoes and other yellow-orange vegetables, beta-carotene
provides protection against: cancer, especially lung, bladder,
breast, esophageal and stomach cancers; heart disease, and the
progression of arthritis by as much as 70 percent. Note: Cooked
carrots have considerably higher levels of antioxidants than
uncooked, probably because heat breaks down the active compounds and
makes them more available.

Quick Tips: Puree cooked carrots with low-fat chicken broth, rosemary
and a dash of cream, or steam whole baby carrots and toss with
nutmeg, honey and a little butter.

SOY

The enduring favorite of health-foods aficionados, soy can help
prevent cancer, lower cholesterol, ward off osteoporosis and lessen
the effects of menopause. Most of the health benefits of soy have
been attributed to its content of Genistein and other isoflavones,
which resemble natural estrogens in the body. Studies have shown that
Genistein can help prevent breast, colon and prostate cancers.
Additionally, soy can reduce both overall cholesterol levels and LDL
(low-density lipoprotein or “bad”) cholesterol levels, without
affecting the levels of beneficial HDL. Soy can also prevent
osteoporosis and help alleviate the symptoms of menopause, such as
hot flashes.

Quick Tips: Add cubed tempeh to pasta sauce, spread soy butter on a
whole-wheat pita instead of peanut butter or toss soy sprouts on a
salad or in stir-fry dishes.

WHOLE GRAINS

Your morning bowl of cereal may be a more potent source of
phytochemicals than you think — as long as it’s whole-grain variety.
Vitamin E in grains is a potent antioxidant that plays a role in
preventing cancer, especially prostate cancer. Other studies have
found that it can boost immunity, slow the progression of Alzheimer’s
disease, treat and possibly prevent arthritis, prevent sunburn and
treat male infertility. Grains are also rich in phytic acid, known as
IP-6, a potent antioxidant that can help protect against breast,
colon and liver cancers.

Quick Tips: Combine cooked bulgur wheat with chopped parsley,
scallions and olive oil, or add raisins, dried apricots and minced
basil to brown rice.