2 minute read
The 411 on Antioxidants
THE 411 ON
ANTIOXIDANTS
Here is what you need to know about antioxidants and how they can help you.
What are antioxidants?
Antioxidants are substances that can help protect against free radicals in our bodies.
What are free radicals?
Free radicals form naturally in the body and play a key role in various cellular processes. However, certain factors can accelerate their production including environmental toxins like pollution and tobacco, exposure to ultraviolet rays, and the consumption of alcohol and processed foods. An excessive amount of free radicals in the body can negatively affect cells and potentially lead to the formation of various diseases like cancer, heart disease and diabetes, as well as speed up the body’s aging process.
How can antioxidants help?
While the body makes some antioxidants itself, it needs more antioxidants than it can produce on its own and it can get those additional antioxidants through various food sources like fruits, vegetables and whole grains.
What is the best way to get antioxidants?
Eating a variety of fruits and vegetables, particularly berries, can provide many of the antioxidants the human body needs to neutralize the potential damage caused by free radicals.
What are the different types of antioxidants and where can they be found?
• Bioflavonoids: apples, berries, black tea, coffee, garlic, onions • Carotenoids (beta-carotnene, lycopene): apricots, asparagus, beets, broccoli, carrots, bell peppers, kale, mangos, peaches, spinach, sweet potato, tangerines, tomatoes, watermelon • Catechins: berries, cocoa, tea • Lutein: bell peppers, corn, eggs, kale, parsley, pistachios, spinach, Swiss chard • Quercetin: apples, onions, red wine • Resveratrol: berries, grapes, peanuts, red and white wine • Selenium: Brazil nuts, brown rice, chicken, eggs, fish, garlic, oatmeal, poultry, barley, brown rice • Vitamin C: berries, broccoli, brussels sprouts, citrus fruits, kale, mangos, papaya, strawberries, sweet potato, tomatoes, bell peppers • Vitamin E: almonds, avocado, brown rice, dark leafy green vegetables, oatmeal, peanuts, red pepper, sunflowers seeds, vegetables oils • Zinc: beef, poultry, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews, fortified cereals
Which foods offer the highest levels of antioxidants?
These foods rank high among those with the most antioxidants per serving: • small red bean (dried) • wild blueberry • red kidney bean (dried) • pinto bean • cultivated blueberry • cranberry • cooked artichoke • blackberry • prune • raspberry
What is a good antioxidant recipe?
This smoothie packs a lot of antioxidant punch in an easy, delicious drink: • 1 cup almond milk • 1 cup frozen mixed berries • 1 banana • Handful of spinach • Handful of rolled oats Combine all ingredients in a blender and mix until smooth. Enjoy!
