The fresher the food, the more antioxidants
- col-sharon-rebmann
- October 31, 2022
- 427
Going to the grocery store is a treat for the senses, especially the produce section. The smells, the colors, the textures and the feel of the fresh fruits and vegetables are a delight to behold for the mind, body and soul.
Certain fruits and vegetables are recognized not only for their taste appeal, but also for their antioxidant ability to fight potentially damaging molecules, called free radicals. Antioxidant foods are defenses against diseases like cancer, heart disease and Alzheimer’s. Antioxidant-rich foods also might slow the aging process, though scientists still are trying to definitively measure how consuming them affects the body.
There are no current guidelines for what kinds of antioxidants to eat and in what quantities. Research is trying to compile a set of standards to help consumers make wise, healthy decisions, though there is a good rule to follow: Consuming some is better than none, and more is better than some.
Some studies suggest antioxidant activity and foods may have some sort of a genetic link. One family could benefit more from eating blueberries while another group of related people could have an antioxidant advantage by drinking orange juice. Since no one knows for sure which is the most helpful to which relative, the recommendation stands: include a variety of fruits and vegetables into a daily diet.
Go ahead. Start adding fresh fruit and vegetables to everything from your morning cereal to hamburgers to get a healthy dose of antioxidants. But if you are interested in getting a maximum jolt of the compounds to ward off cancer, heart disease and other illnesses, you might want to wander all over the grocery store.
Red kidney beans contain more antioxidants than wild blueberries per serving. Other antioxidant-rich offerings include artichokes, pecans, Russet potatoes and cinnamon, as well as the usual do-gooders such as cranberries, apples, plums and prunes.
More than any other type of caffeinated beverage, green tea contains the most antioxidant activity — more than coffee or black tea.
Consumers often search for definite specifics in a sea of undefined facts. They want to know how much of what food to ward off disease. Nutrition is an evolving science. The current research is the best information using the technology of today’s research laboratories. Combine fluctuating scientific facts with a variety of needs that vary within each family and the fact remains: Nutrition is a changing science.
Purchasing foods and beverages from the perimeter or outside aisles of the grocery store is one of the best ways to increase antioxidant benefits. The more a food is handled, combined, cooked, canned or frozen, the fewer antioxidants are available. Fresh fruits and vegetables are power packed with nutrients for a healthier body.
Whether it is red kidney beans or blueberries, experts say the bottom line for consumers is still the same: Consuming more fresh fruits and vegetables, the healthier the meal plan. Speaking of antioxidants, the darker the chocolate, the more antioxidants.
Bobbie Randall is a certified diabetes care and education specialist and a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.