Antioxidants & WFPB GWilkerson12/03/2014 Plant Based Nutrition
Does S. A. D. provide enough antioxidants? The Standard American Diet (and others) seem to be severely lacking in antioxidants and other nutrients.
What Are They? From Harvard School of Public Heath, Antioxidants: Beyond the Hype Our bodies face threats, from lack of food to infection with a virus. Another threat comes from nasty chemicals called free radicals. They are capable of damaging cells and genetic material. The body generates free radicals as the inevitable byproducts of turning food into energy. Free radicals come in many shapes, sizes, and
chemical configurations. Free radical damage can change the instructions coded in DNA. It can make a circulating low-density lipoprotein (LDL, called bad cholesterol) molecule likely to get trapped in an artery wall. Or it can alter a cell’s membrane, changing the flow of what enters or leaves the cell. The body makes scads of molecules that quench free radicals as surely as water douses fire. We also extract free-radical fighters from food. These defenders are often lumped together as “antioxidants.” From Consumer Reports comes
Antioxidants: More is not always better
Some of the Myths concerning antioxidants are: Antioxidants are all vitamins. Relatively few of them are vitamins. All antioxidants are created equal. “Different antioxidants fight different free radicals…” It’s important to eat pomegranates, berries, and other “super fruits.”
“All fruits are ‘super,’ ” Blumberg says. “There’s no scientific or regulatory definition of ‘super fruit.’ You should amp up your intake with supplements. Focus on food instead. “Too much of a good thing can be problematic,” especially when it comes from dietary supplements, says Susan Mayne, Ph.D. Packaged food with labels touting antioxidants will boost your health. Antioxidant claims on packaged food don’t always mean a health benefit. “Unfortunately, ‘antioxidant’ is a very loosely used term,” says Joy Dubost, Ph.D. Shelves are full of products with labels bragging that they contain antioxidants, and implying that you’re just a few bites—and bucks—away from better health. Superfoods Dustin Rudolph, The Plant-Based Pharmacist posted about Superfoods – 5 Superfoods For Optimal Health: Is there magic in these foods? Yes, the truth is superfoods ARE the key to superior health and longevity, BUT ONLY if you consume them on a regular basis as part of a health-promoting diet. They should make up the foundation of your total dietary plan and not serve as a mere supplement. By washing down a large order of fries and a double bacon cheeseburger with an antioxidant-rich green smoothie, we’ll never achieve optimal health. 1) Kale – it’s the new Beef! 2) Spinach for strength and energy. 3) Blueberries – one of the most nutrient dense fruits on the planet. 4) Black Beans – Black beans are one of the superstars of the legume group. 5) Flaxseeds – tiny little seeds with BIG, BIG benefits. The anthocyanins found in blueberries and other berries are a force to be reckoned with. They neutralize free radical activity all throughout the body, gifting us with a number of protective health benefits. They lower cardiovascular disease, oxidative stress related aging, chronic inflammation and improve our brain function. From WebMD comes 10 Nutrient-Rich Super Foods Many people believe that they need to take pricey dietary supplements to get all the vitamins and minerals they need. But nutrients work best in your body when you get them the natural way: in the amounts found in whole foods, balanced with other nutrients.
1. Grapes 2. blueberries 3. red berries 4. nuts 5. dark green veggies 6. sweet potatoes and orange vegetables 7. tea 8. whole grains 9. beans 10. fish Fish???? it says “Fish provides powerful omega-3 fatty acids. “ I suggest getting Omega-3 from plant based sources. While I don’t follow him, here is a video and article by Dr. Mercola on antioxidants: The Ultimate Guide to Antioxidants We need to get a daily minimum of 8-11,000 antioxidant units a day in our food just to maintain. Michael Greger, M D. provides us this info in a short video: The Reason We Need More Antioxidants (And Why We’re Not Getting Them) What if instead of that banana, we have a single serving of blueberries? And instead of iceberg lettuce for that afternoon salad, we eat four leaves of red leaf lettuce, maybe some kidney beans on top, and a teaspoon of dried oregano as a bonus? For a snack, we eat an apple and some dates. It’s not even suppertime, only had five servings, yet we’ve left the minimum recommended daily intake of antioxidants in the dust (topping 28,000 units!). That’s why it’s not just quantity of fruits and veggies that matters, but also the quality. All fruits and veggies aren’t the same. Dr, Michael Greger explains more in this informative article: How to Get Enough Antioxidants Each Day
Conclusion When it comes to obtaining nutrients, your diet – not supplements – should be your primary source. Consume an unprocessed diet that’s full of high-quality, raw organic foods, especially fruits and vegetables, your body will acquire the essential nutrients and they require to achieve or maintain optimal health.
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