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Eat High Antioxidant Foods

Antioxidants are a group of vitamins including vitamin C, vitamin E, selenium and carotenoids, (such as beta-carotene, lycopene, and lutein).   Can eating a diet rich in the antioxidant vitamins reduce your risk of cancer, cardiovascular disease or cataracts? Some scientists say "yes." although this is an area that is likely to be controversial for some time to come. Oxygen damage (oxidation) to your cells may be partly responsible for the effects of aging and certain diseases. Researchers are studying how antioxidants in food may protect against this damage. As part of their normal function, cells make toxic molecules, called free radicals. A free radical is a damaged molecule – it's missing an electron. Because the free-radical molecule "wants" its full complement of electrons, it reacts with any molecule from which it can take an electron. By taking an electron from certain key components in the cell, such as fat, protein or DNA molecules, free radicals damage cells. Antioxidants that occur naturally in the body and certain foods may block this damage by donating electrons to stabilize and neutralize the harmful effects of the free radicals. Even though most free radical damage is repaired, a fraction may still remain. The environment is also a source of free radicals caused by ultraviolet radiation or airborne pollutants, such as cigarette smoke. Eventually, free radical damage may overwhelm the body's natural defenses. As cell damage accumulates, it may contribute to aging and certain diseases like cardiovascular disease and some cancers. More antioxidant vitamins from one's diet may help counter some of the damage

Top 20 Antioxidant Rich Foods

A team of USDA nutritionists published a study in the Journal of Agricultural and Food Chemistry. titled "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States." The USDA nutritionists examined more than 100 different kinds of fruits, vegetables, nuts, spices, cereals and other foods. Using an analysis method called the oxygen radical absorbance capacity (ORAC), they were able to detect the lipid soluble (lipophilic) and water soluble (hydrophilic) antioxidant capacities of the food samples. They also singled out certain foods to test the impact from two different processing methods: cooking and peeling. The results weren't altogether surprising: Fruits, vegetables and beans claimed nearly all the spots in the Top 20. Top 20 Antioxidant Rich Foods 1.   Small red beans (dried) 2.   Blueberries (wild 3.   Red kidney beans 4.   Pinto beans 5.   Blueberries (cultivated) 6.   Cranberries 7.   Artichokes (cooked 8.   Blackberries 9.   Prunes 10.  Raspberries 11.  Strawberries 12.  Red delicious apples 13.  Granny Smith apples 14.  Pecans 15.  Sweet cherries 16.  Black plums 17.  Russet potatoes (cooked) 18.  Black beans (dried 19.  Plums 20. Gala apples A Sample of ORAC units per 100 grams of the highest antioxidant fruits and vegetables (about 3.5 ounces): FRUITS VEGETABLES Prunes 5,770 Raisins 2,830 Blueberries 2,400 Blackberries 2,036 Strawberries 1,540 Raspberries 1,220 Plums 949 Oranges 750 Red grapes 739 Cherries 670 Kiwi fruit 602 Grapefruit, pink 483  Kale 1,770  Spinach 1,260  Brussels sprouts 980  Alfalfa sprouts 930  Broccoli Flowers 890  Beets 840  Red bell pepper 710  Onion450  Corn 400  Eggplant 390   Use Organic foods when possible because they contain less pesticide residue, are more flavorful and in most cases provide better nutrition. It is known that pesticides can increase the risk for cancer and other chronic diseases when used steadily over many years. Organic is Best: Due to over farming on mineral depleted soils, and the fact that most fruits and vegetables that people eat are not fresh, but instead frozen, canned or overcooked, these foods lack the vitamins and minerals they once had. According to the USDA website www.usda.gov food has diminished in vitamin/mineral content on an average of 50% over the last 30 years. Examples: From 1963 to 2000 vit c content of spinach has dropped by 45%, since 1975 the calcium content of broccoli has fallen by 50% and the iron in watercress has plummeted by 88%. The National Academy of sciences estimates that it now takes twice as many vegetables to give us the minimum amount daily requirement of Vitamin A. A study by Consumers Union, the publishers of Consumer Reports magazine, examines and rates the residual levels of pesticides on many common fruits and vegetables. A report by the Environmental Working Group, using data from the U.S. Food and Drug Administration, has found that much of the health risks associated with pesticides are concentrated in a relatively small number of fruits and vegetables. The list below is compiled from these reports.