Antioxidant Foods – Part 1 - Health Plus Digest

It is well established in the literature that antioxidants go a long way towards the prevention of diseases which are triggered or caused by the damage done to the body from free radicals. Free radicals are the normal byproducts of an oxidative process which produces energy in the body. We also will acquire toxins from our environment which cause free radical chain reactions within the body. Both of these circumstances can be contained through the use of antioxidants. (1)

Anti-oxidants are substances or chemicals which break the chain reaction of free radicals or stop them before they start. In an effort to improve our health researchers and scientists have recommended that individuals receive between eight and 10 servings of fruits and vegetables each day in order to potentially get enough anti-oxidants to a limit may be detrimental effects of free radicals. (2)

So if we want the best bang for our buck, in other words receive more antioxidant for the least amount of food eaten, which foods are highest in antioxidants? The list of foods can sometimes be debated as to which has the highest number and which doesn’t. However, the overall goal is to eat an adequate amount of foods that contain specific antioxidants in order to negate the effects of free radicals.

One of the foods that contain the highest number of antioxidants can be found in blueberries, raspberries and blackberries. They are full of fiber, minerals, vitamins and loaded with healing antioxidants, namely pranthocyanidins. Strawberries, raspberries and blackberries also contain ellagic acid, a compound that combats carcinogens. Blueberries also appear to delay the onset of age-related loss in cognitive function.

References:

(1) Bowling Green State University: Chapter 14 Radical Reactions

http://www.bgsu.edu/departments/chem/faculty/pavel/Chem542/Chapter%2014%20-%20542.pdf

(2) National Cancer Institute: Antioxidants and Cancer Prevention

http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants

(3) MedlinePlus: Beta-Carotene

http://www.nlm.nih.gov/medlineplus/druginfo/natural/999.html

(4) University of Maryland Medical Center: Beta-Carotene

http://www.umm.edu/altmed/articles/beta-carotene-000286.htm