We keep hearing that we need to eat more antioxidant-rich foods and about free radicals. But what exactly does it all mean? ADVERTISING We keep hearing that we need to eat more antioxidant-rich foods and about free radicals. But what
We keep hearing that we need to eat more antioxidant-rich foods and about free radicals. But what exactly does it all mean?
Oxygen causes a chemical reaction called oxidation in our cells as a byproduct of normal metabolism. This also results in the formation of molecules known as free radicals, which can damage cells and tissues. If these free radicals are not taken care of, they can cause cardiovascular disease, certain cancers, Alzheimer’s and other diseases.
Our nonprofit, Big Island Wellness Solutions, lectures about “eating a rainbow,” and foods high in antioxidants are foods that are red, yellow, orange and green fruits and vegetables. Seeds, legumes, nuts, grains, soy products, tea, red wine and chocolate, although not colorful, also are good sources of antioxidants. If you work on trying to eat 12 fruits and vegetables a day, you can easily get a good amount of antioxidants you will need for a healthy heart.
The 10 super foods for antioxidants include:
1. Dark grapes such as purple and red grapes. Besides being a great source of antioxidants, they also are loaded with phytochemicals. Two of the phytochemical are anthocyanin and proanthocyanidin are especially good for our immune system. Dark grapes also are a great source of Vitamin C and selenium.
2. Blueberries could help protect cells from damage and lower inflammation. The vitamins and minerals also strengthen our immune system, with phytochemicals to protect against cancer and heart disease.
3. Strawberries and raspberries contain ellagic acid, another phytochemical that can help protect against cancer-causing agents in your diet and the environment.
4. Nuts contain “healthy” fats along with protein and carbohydrates. Walnuts have a high level of omega-3 fatty acids, while Brazil nuts have a good amount of selenium. In addition, most nuts contain resveratrol and plant sterols, which help lower cholesterol.
5. Our favorite dark green vegetables, spinach, broccoli and kale, are high in nutrients that help fight disease. They are high in Vitamins C, E and A and calcium as well as magnesium and potassium. The antioxidant phytochemical called kaempferol helps dilate blood vessels and might have cancer-fighting properties. Leeks, lettuce and kale also have lutein and quercetin, strong antioxidants.
6. Sweet potatoes and orange vegetables are a good source of Vitamins C, A and B6, potassium, calcium and fiber. Carrots are rich in Vitamin A and butternut and acorn squash are rich in Vitamins A and C.
7. People in Asian countries have been drinking tea instead of coffee for centuries. I can remember the first time we spent a month in Thailand about 13 years ago, we could not get our morning cup of coffee, so we brought our own and a coffeemaker. Teas have two phytochemicals, anthocyanin and pro-anthocyanin, that fight inflammation. In addition, the antioxidant catechin is thought to block cell damage that can lead to cancer. The catechin epigallocatechin gallate (EGCG) present if green tea is a potent antioxidant.
8. Switching from white rice to brown rice, whole grain bread instead of white bread and corn tortillas instead of flour tortillas might significantly improve your health and help lower the risk of heart disease and stroke. Whole grains contain zinc, selenium and phytochemicals thought to help protect against heart disease and cancer.
9. Green soybeans and soy contain Vitamin C, calcium, zinc and selenium. Lentils and black-eyed peas are rich in folate and zinc. Black beans and kidney beans also good sources of folate.
10. Fish provides omega-3 fatty acids, which can help prevent inflammatory diseases such as coronary heart disease.
Sardines, salmon, oysters, mackerel, ahi, wild rainbow trout and herring are some of the heart-healthy fish.
Other great foods rich in antioxidants include 1 cup of artichoke hearts, a half-cup of prunes, one apple and one cooked russet potato.
Here’s a heart-healthy dish with wheat berry, kale and butternut squash.
Wheat Berry Salad with Kale and Butternut Squash
Serves: 6
Preheat oven to 400 degrees. Place on a rimmed baking sheet:
1 butternut squash, whole
Bake for 15 minutes. Cooking it whole makes peeling easier and less dangerous. Peel and cut into half-inch pieces or 3 cups.
Toss with:
2 tablespoons extra-virgin olive oil
Roast in baking pan for additional 15 minutes, until tender. Transfer squash to a large bowl.
In a medium saucepan, add and cover:
2 cups wheat berries
5 cups water
Bring to boil, simmer over moderate heat and cook until tender, 25 minutes. Add, cover and remove from heat:
10 ounces (or 4 cups) Tuscan kale, stemmed, leaves sliced crosswise a quarter-inch thick
Allow to sit five minutes. Drain well and add the wheat berries and kale to the squash. Add:
2 tablespoons sherry vinegar
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Toss.
In a medium skillet, heat:
2 tablespoons extra-virgin olive oil
1/2 cup minced shallots
Pinch of salt
Cook until shallots start to brown, four minutes. Add and cook one minute:
1 tablespoon finely chopped sage
Add and cook one minute:
2 garlic cloves, minced
Add, stirring until evaporated:
1/3 cup dry white wine
Scrape the shallot and garlic into the salad and toss. Season with:
Salt and pepper
Small bites
Thank you to a faithful reader, who had a mother-in-law who was pure Korean. She wrote me to let my readers know that when making Korean chicken, marinating the chicken in the marinade plus sesame seed oil and sesame seeds for at least two to three hours before deep-frying offered the best results.
Email me at audreywilson808@gmail.com.
