Antioxidants (AO) have been a buzz word for quite some time now but most of us are confused as to what an antioxidant-rich food is and why are they good for us? When we inhale pollution or cigarette smoke, take pharmaceutical drugs or eat inorganic foods sprayed with pesticides, when broken down, components of the chemicals are called free-radicals. Picture a bunch of teenage hoodlums wreaking havoc on a neighbourhood and stealing soda pop cans from the neighbours garages. That’s pretty much what free radicals do in our system!
Free-radicals are unstable molecules that are missing an electron. They rush about in our bodies, desperately searching to steal one of ours. They do so by stealing an electron from our cell tissues. This causes damage to our tissues, which we then need to go in and repair. Antioxidants, however, are like your friendly neighbourhood lemonade stand. They set up shop, handing out free lemonades to the angry teenagers and offer all the free refills. Antioxidants offer up their electrons to the free radicals, making them more stable and therefore less harmful to our system.
When the body is under oxidative stress, we’re talking about an imbalance of free radicals and antioxidants in the body, or in this case, too many raging teens and not enough lemonade stands. Sugar causes oxidative stress on the body, which generates more free radicals. When we consume foods high in refined sugar (coke, cookies, white bread, croissants, chocolate bars, etc), which don’t contain nutrients, we will require a higher antioxidant protection.
Phytochemicals is a general term given to a vast number of food constituents that have antioxidant-like properties. For examples, carotenes enhance immune function, flavonoids have antitumor effects and enhance immune function, isoflavonoids block estrogen receptors and both polyphenols and sterols inhibit the production of carcinogens and help modulate our hormone receptors. All of these constituents of the colourful fruits and vegetables we eat work in harmony with antioxidants to help protect the body.
Top 7 Antioxidant-Rich Foods
The only person I’ve ever met whom doesn’t like blueberries is my grandmother – and I’m determined to change her mind! This beautiful fruit grows in different sizes and their deep blueish-purple colour is due to their high flavonoid content. Blueberries are rich in vitamin C (the All-Star antioxidant), vitamin E and manganese. They also contain soluble and insoluble fibre which help prevent constipation and encourage elimination of toxins from the body. Blueberries have also been known to help stop diarrhea because they contain tannins – astringents that help firm up loose stool. This fruit is an excellent choice for those watching their blood sugar levels. It is lower on the glycemic index and their high fibre content helps control (or prevent) a spike in blood sugar. Try your best to buy organic wild blueberries. The traditional ones are heavily sprayed with pesticides. Also, when buying them frozen, you often get more bang for your buck and they keep fresh much longer.
Add 1/2 cup of wild blues to your morning oats, smoothies or grab a handful while on-the-go.
The first few thoughts that comes to mind when I think of cranberries are holiday dinners and urinary tract infections (UTIs). Cranberries have long been used to help treat UTI’s because of their proanthocyanidin (PAC) content. PACs are a class of (above mentioned) polyphenols that help block bacteria, like E. Coli., from latching onto the mucosal walls. If bacteria cannot latch on to the walls, it will be washed away with urine. The deeper the red tint of the cranberry, the more anthocyanin content. Cranberries are also rich in vitamin C, manganese and fibre. Heating foods will lower the AO content, therefore, jams, bottled drinks and other cranberry products that contain added sugar will all have lower AO properties. It’s best to consume this fruit fresh.
Add 1/3 cup to your morning oats or smoothie or blend with a little flax oil for a refreshing vinaigrette.
This vibrant orange fruit is chock-full of AOs that help protect against cardiovascular disease and cancer. Carrots are rich in beta-carotene, a chemical compound that is converted in the body into vitamin A. Lightly cooking carrots increases the bioavailability of beta-carotene in the body by helping to break down some of the fibre. As all fruits and veggies, buying organic carrots is ideal. When bought organic, there’s no need in peeling them before consuming. In fact, it’s encouraged to eat the skins of carrots as they contain important enzymes that help break down and digest the carrot! Mother nature is genius that way, she delivers not only a list of beneficial nutrients in the carrot, but also the enzymes needed to break down and absorb the nutrients. Just give them a good scrub and you’re good to go! Carrots are an excellent source of vitamin C, B6 and potassium.
Try juicing carrots with apples and ginger, grate and toss in a salad or dice a couple up in a warm vegetable soup!
Do we really need another reason to eat chocolate? If you weren’t already convinced that raw chocolate was good for you, try this on for size. Chocolate was a staple food for the Mayas and Aztecs for 5000 years before being introduced to Europeans. They believed chocolate increased one’s power and wisdom and used as an aphrodisiac. Today, we know chocolate is an excellent source of plant sterols and flavonoids. The flavonoids found in chocolate can prevent excessive blood clumping that can potentially cause blood clots. Chocolate is high in arginine, an amino acid needed to produce nitric oxide, which helps regulate blood pressure and inflammation.
Incorporate chocolate into your day by grating a piece over your morning smoothie, melting over a double boiler and pouring over homemade granola bars or simply break off a piece of eat it as is! Who needs instructions for dark chocolate – just eat it! 🙂
It’s sweet, creamy and is enjoyed all over the world. Honey is a gift from the bee’s. A gift, however, we should be ever grateful for as the average bee will produce 1/12 teaspoon of honey over it’s entire lifetime! Honey, in its raw and unpasteurized state, is rich in phytochemicals. Raw honey is a great source of B-vitamins, iron and manganese. Darker honeys have a higher content of flavonoids and therefore have a higher AO activity in the body. Honey has been shown to help prevent lipid peroxidation – a process where lipids (fats like cholesterol) are damaged by free-radicals. Cholesterol is vital for the production of our sex hormones, vitamin D, bile and is a precursor to hormones that help regulate blood pressure.
Drizzle some raw honey over oats, add to your favourite salad dressing or replace your coffee’s sugar with a dollop of honey. Be careful, high temperatures denature the healing properties of honey. It’s best to stir it in once your beverage is at drinking temperature.