 Right Bites
Take 5! Antioxidant -rich foods
November 2009 | By Lorraine Savage
Reprinted with permission from Taste For Life
Found in fruits, vegetables, nuts, grains, and animal sources, antioxidants protect health at a cellular level. Nutrients such as vitamins A, C, and E, beta carotene, selenium, lycopene, and lutein prevent the oxidative process caused by free radicals—the same process that causes sliced apples to brown. Free radicals form when the body breaks down food or comes in contact with harmful substances like tobacco smoke, pesticides, or radiation. Why is protection important? Damaged cells and cell dysfunction may con-tribute to ailments like heart disease, cancer, and diabetes.
Pick these five seasonal foods for tasty servings of antioxidants.
Pomegranates
Used by the ancient Egyptians, pomegranates are packed with the anthocyanidin family of antioxidants. Offering three times the polyphenol content found in green tea or red wine, pomegranate juice may help fight against heart disease, slow down cell death, and reduce hypertension. This bold red fruit is also rich in vitamins C, B6, K, and pantothenic acid, along with potassium and copper.
To eat a fresh pomegranate, cut just under the crown, score the rind vertically, immerse in a bowl of water, and break apart the sections. The edible seeds will sink to the bottom. Sprinkle seeds on salads and desserts, add their juice to marinades and vinaigrettes, or mix seeds with cranberry sauce to accompany chicken or turkey.
Butternut squash
Naturally low in saturated fat, cholesterol, and sodium, butternut squash is a winter treat. A great source of an-tioxidants, this vegetable also supplies vitamins A, B1, B6, folate, niacin, thiamine, pantothenic acid, C, and E, along with potassium, magnesium, and dietary ἀber. Components in butternut squash may help guard against some cancers, heart disease, and Type 2 diabetes.
Choose a firm and heavy squash. To cook, cut in half with a sharp, sturdy knife, remove the seeds, and bake. Eat roasted butternut squash from the oven with butter or brown sugar, or mash like potatoes to mix into bread and muffin batter. Puree for soup or add to pumpkin and other squashes for pie.
Kale
This member of the cruciferous family is among the most nutritious vegetables. Loaded with antioxidant vitamins C, B1, B2, B6, and E, plus carotenes, copper, iron, folate, and calcium, one cup of kale has only 20 calories. Kale also offers lutein, which may lower the risk of certain cancers and improve eyesight.
Select kale with dark green leaves that are vibrant and moist. Store in a perforated plastic bag in the refrigerator. Versatile kale can be braised with chopped apples, balsamic vinegar, and walnuts, sauteed with garlic and lemon juice, or pureed with cumin for a soup base. Eat with vitamin C–rich foods like citrus or bell peppers to increase absorption of its iron.
Cranberries
Tart cranberries are a useful source of antioxidants. Their proanthocyanidins (antioxidant pigments that make some fruits and vegetables blue, purple, and red) may inhibit the development of some degenerative diseases. Cranberries appear to reduce the risk of LDL (lousy) cholesterol, help prevent urinary tract infection and cystitis, and boost immunity.
Fresh cranberries, which have the highest level of antioxidants, can be frozen and stored for several years. Blend frozen cranberries in a smoothie, mix dried berries into muffins and cookies, toss cranberries and pecans into rice pilaf, or finely chop whole cranberries, apples, and walnuts for holiday relish.
Walnuts
Once known to the Romans as food for the gods, walnuts are packed with antioxidants including ellagic acid. Other nutrients include B vitamins, vitamin E, folate, calcium, iron, selenium, zinc, manganese, copper, and magnesium. Walnuts contain monounsaturated fats and are a plant-based source of essential fatty acids. The benefits associated with walnuts are vast: higher levels of HDL (healthy) cholesterol, reduced feelings of hunger, improved brain function, healthier skin, and increased energy.
Walnuts make tasty additions to fruit salad, green salad, pancakes, breads and cookies, ice cream, and yogurt. Try a tofu, vegetable, and walnut stir-fry, curried chicken and walnut salad, or homemade walnut granola.
selected sources
- 101 Foods That Could Save Your Life by David Grotto, RD, LDN ($14, Bantam, 2008)
- “Antioxidants,” National Institutes of Health, www.nlm.nih.gov/medlineplus
- The Encyclopedia of Healing Foods by Michael Murray, ND, et al. ($39.95, Atria, 2005)
- Fruit & Nuts by Susanna Lyle ($59.95, Timber, 2006)
- “What Is an Antioxidant?” American Dietetic Association, www.eatright.org
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