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"Finally, How to Get Healthy Meals on the Table, In No Time"

In this program you will get:

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  • Simple ways to add variety to your meals
  • Ideas on getting your family involved
  • Pantry essentials list
  • Quick, healthy recipes
  • 60 minute audio & complete transcript

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Amy Lippmann: Holistic Health Counselor, Nutrition & Lifestyle Coach

                                                        December 14, 2007

Are You Eating Antioxident Rich Foods?

What are antioxidants exactly? They are “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause.” This definition is from Cancer.gov.

Free radicals are created from exposure to various environmental factors, including but not limited to tobacco smoke and radiation.  “Antioxidants are often described as ‘mopping up’ free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.” (Cancer.gov)

The good news is that antioxidants are abundant in fruits, vegetables, nuts, and grains. When thinking about increasing foods rich in antioxidants, diversity is key. There are different types of antioxidants, each with their own unique role, so be sure to include a variety of antioxidant-rich foods in your diet.

Here’s a list of different types of antioxidants and the foods that are rich in that particular type:

  • Beta-carotene: sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale.
  • Lutein: green, leafy vegetables such as collard greens, spinach, and kale.
  • Lycopene: tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, and blood oranges.
  • Selenium: rice, wheat, and brazil nuts (Technically, selenium is a mineral which is a component of antioxidant enzymes.)
  • Vitamin A: liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
  • Vitamin C: fruits and vegetables and is also found in cereals, beef, poultry and fish.
  • Vitamin E: almonds, mangos, nuts, and broccoli.

Which foods are highest in antioxidants? All of the foods listed above are wonderful sources of antioxidants, but here’s a list of the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size:

Rank

Food item

Serving size

Total antioxidant capacity per serving size

1

Small Red Bean (dried)

Half cup

13727

2

Wild blueberry

1 cup

13427

3

Red kidney bean (dried)

Half cup

13259

4

Pinto bean

Half cup

11864

5

Blueberry (cultivated)

1 cup

9019

6

Cranberry

1 cup (whole)

8983

7

Artichoke (cooked)

1 cup (hearts)

7904

8

Blackberry

1 cup

7701

9

Dried Prune

Half cup

7291

10

Raspberry

1 cup

6058

11

Strawberry

1 cup

5938

12

Red Delicious apple

One

5900

13

Granny Smith apple

One

5381

14

Pecan

1 ounce

5095

15

Sweet cherry

1 cup

4873

16

Black plum

One

4844

17

Russet potato (cooked)

One

4649

18

Black bean (dried)

Half cup

4181

19

Plum

One

4118

20

Gala apple

One

3903

Data from WebMD.com