All About Antioxidants

Antioxidants help counteract the damage – oxidation – that happens to your body through regular bodily functions and external conditions. Oxidation is caused by free radicals comprised of atoms that have an unusual amount of electrons.

These electrons are highly unstable and scavenge your body either grabbing or donating electrons which damage your cells and DNA. This is similar to how iron rusts or cut up apples turn brown. Inside your body, this oxidation occurs as disease such as cancer, heart disease, stroke, Alzheimer’s, rheumatoid arthritis and cataracts.

Free radicals occur in your body by common natural occurrences like exercise and converting food into energy. Air pollution and cigarette smoke are man-made causes of free radicals.

Antioxidants work by neutralizing those free radicals, either by stopping the oxidation process or preventing oxidation from occurring in the first place.

Antioxidants are found mostly in the vitamins and nutrients in our foods. Some of the most powerful antioxidants are Vitamins A, C and E, beta-carotene, selenium, flavonoids and phytochemicals.

Here are some common sources of these powerful antioxidants:

Vitamin A – broccoli, kale, squash, carrots and prunes.

Vitamin C – citrus fruits, broccoli, leafy green vegetables, tomatoes and peppers.

Vitamin E – nuts, avocado, wheat germ, liver and leafy green vegetables.

Beta-carotene – cantaloupe, mangoes, pumpkin, sweet potatoes and apricots.

Selenium – whole wheat bread, brown rice, and most meats and seafood.

Flavonoids – soy, red wine, pomegranate, cranberries, blueberries and tea.

Phytochemicals – every color of produce provides a different phytochemical, each with its own unique benefit.

Eating a variety of nutritious foods and staying away from pollutants can slow down the oxidation process and reduce the effects of free radicals.

Sources

http://health.howstuffworks.com/wellness/food-nutrition/facts/antioxidant1.htm

http://greatist.com/health/what-are-antioxidants

All About Blueberries

Blueberries may only rank second in American popularity – to strawberries – but when it comes to antioxidants, they take the crown.

This tiny blue fruit packs so many health benefits, it’s surprising that more people don’t hold them in the highest of esteem.

So what makes blueberries so amazing? Actually, it’s their very color – blue. Blueberries get their color from anthocyanins – the colorful antioxidant pigment that supplies the health-supportive benefits in these beautiful berries.

Anthocyanins aren’t the only phytonutrient in blueberries. They also boast hydroxycinnamic acids, hydroxybenzoic acids, flavonols and other phenol-related phytonutrients. Lots of big words that basically mean blueberries are loaded with antioxidants and anti-inflammatory compounds. But actually what does being an antioxidant mean to good health?

Antioxidants basically counteract the damage of oxidation – yes, oxidation as in when iron rusts. Free radicals in our environment cause basically the same thing to happen to our bodies internally. Oxidation also happens from typical bodily functions like aerobic activity, metabolism and inflammation. But blueberries work to offset what naturally happens to us as we age.

Research has shown that blueberries protect the nervous system, help regulate blood sugar, protect the digestive tract and provide powerful protection of the cardiovascular system.

A 12-week study where older adults drank 2 – 2 1/2 cups of blueberry juice per day showed that blueberries also dramatically helped with brain function and memory. They also were shown to slow down or postpone the onset of cognitive problems often linked to aging.

The anthocyanins in blueberries are also amazing for the eyes – especially the retina which is often at a high risk from oxidation damage. Anthocyanins help protect the retina from not just sun damage, but from exposure to oxygen.

To top off the wonderful benefits of blueberries, we’d be remiss not to mention that the blueberry is a mighty protector from cancer. Research has shown that blueberries help protect people from a variety of cancers including breast cancer, colon cancer, esophageal cancer and cancer of the small intestine. More research is being conducted on the cancer-preventive properties of blueberries.

So, to start off the new year with one of the world’s best antioxidants, here are several ways to enjoy the benefits of blueberries throughout the day.

Blueberry smoothie – A protein and fiber-rich drink any time of the day.

Banana-blueberry buttermilk bread – A tangy, tart and nutritious bread.

Blueberry & chicken salad – A light and delicious pasta salad.

Spiced blueberry soup – A chilled soup that can be an appetizer or dessert.

Blueberry-ginger relish on pork chops – A perfect topping for a savory dinner.

Sources:

http://health.howstuffworks.com/wellness/food-nutrition/facts/antioxidant1.htm

http://www.philly.com/philly/health/10_health_benefits_of_blueberries.html

http://www.womenfitness.net/blueberries.htm

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Researchers Claim That Cranberries Are A Super Food

When it comes to high nutrition and antioxidants, the tiny, tangy cranberry has been named a ‘super food’, according to a recent authoritative article in Medical News Today.

This zesty little gem – mostly only eaten during the holidays – has so many benefits, it should be eaten all year long. Tracing its roots back for centuries, early Native Americans used cranberries in a variety of dishes, and even to dye clothing and blankets.

Packed with powerful anti-bacterial properties, little did those earlier peoples know the science behind these sour morsels that helps reduce the chance of developing urinary tract infections, cardiovascular disease, cancer and even dental issues. So where does it get all of these amazing powers. It’s in the nutrients and antioxidants.

Cranberries are loaded with Vitamin C and Vitamin E, which block some of the damage caused by free radicals.  These vitamins also boost immune function and protect against infectious agents, according to researchers at University of Maryland Medical Center and the National Institutes of Health Office.

With their high fiber content, cranberries significantly lower the risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases, according to further research done at the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky. The fiber in cranberries also helps lower blood pressure and cholesterol levels, improve insulin sensitivity and enhance weight loss.

By adding cranberries to homemade trail mix or including them in smoothies or cereals – or however you might enjoy them – you’ll be helping protect yourself from a host of conditions and improve your overall health and wellness.

Source

http://www.medicalnewstoday.com/articles/269142.php

Enjoying a Rainbow of Produce – Orange Fruits and Vegetables

Just as the sun in the sky can uplift your mood, orange fruits and vegetables can perk up your health. Besides the variety of delicious flavors and wonderful aromas, adding orange fruits to your diet can help brighten your health.

With the rainbow of fruits and vegetables containing more than 10,000 compounds based on their color, orange fruits and vegetables sport their own powerful anti-oxidants and phytochemicals.

Beta-carotene and bioflavonoids ­– the most common phytochemicals found in orange fruits and vegetables ­– help your body fight disease and promote good health.

With a variety of orange fruits and vegetables always in season, there are many ways to include them in your meals. Their unique benefits and a few delectable seasonal recipes are featured below:

Beta-carotene

Our bodies convert this powerful antioxidant into Vitamin A which nourishes our skin and eyes. It has been found to protect cells, boost the immune system and keep the reproductive system healthy. It also helps reduce the risk of cancer.

Beta-carotene can be found in:

Carrots ­– http://www.eatingwell.com/recipes/carrot_soup.html

Sweet Potatoes – http://www.eatingwell.com/recipes/sweet_potato_black_bean_chili.html

Squash – http://www.eatingwell.com/recipes/squash_tofu_curry.html

Bioflavonoids

These potent phytochemicals work with Vitamin C to help reduce the risk of cancer, strengthen bones and teeth, and lower your risk of heart attack. They also help heal wounds and keep skin healthy.

Bioflavonoids can be found in:

Pumpkin – http://www.eatingwell.com/recipes/pueblo_pumpkin_stew.html

Oranges – http://www.eatingwell.com/recipes/orange_polentina.html

Apricots – http://www.eatingwell.com/recipes/apricot_canapes.html

Chocked full of antioxidants, colorful produce improves your health and helps protect you from disease. Include a variety of colors in your diet to give your body a boost of phytochemicals and anti-oxidants.

Next week, we’ll discover how yellow fruits and vegetables can take you to a whole new level of wellness.