In a recent article I discussed the health benefits of nuts. One reader noted the presence of “antioxidants” in nuts and asked for more information on this subject.  Antioxidants have enjoyed a great deal of attention from the press and supplement companies certainly make a good living selling these. Antioxidants were discovered many years ago when food companies wanted an additive that would keep fats from becoming rancid. They hoped to make products stay fresher longer and have better flavor.
     Oxygen combining with the fats (oxidation) is what made them spoil. Vitamins A and E were added to the mix and they seemed to prevent oxidation. Researchers began to wonder if antioxidants could help protect the fatty cell membranes in humans. Unstable oxygen molecules (called “free radicals”) are present in the body normally and can damage cell membranes and DNA. Smokers and people exposed to radiation have higher levels of free radicals. Antioxidants bind with these damaging free radicals and make them harmless.
There are hundreds of kinds of antioxidants. They may help promote eye health, reduce the risk of heart attack and stroke, keep the immune system working well, help prevent cancer and prevent deterioration of brain and nerve tissue. WOW!
What foods contain antioxidants?
1) Fruits- red grapes, blueberries, cantaloupe, peaches, watermelon, red cherries, plums,
                oranges, grapefruit, strawberries, red and green apples
2) Vegetables – broccoli, spinach, cabbage, carrots, sweet potatoes, tomatoes, beets, red
                beans, pinto beans, pumpkin and Brussels sprouts
3) Nuts and oils- walnuts, pecans, almonds, sunflower seeds, and olive oil
4) Whole grains – especially oats and flaxseed
5) Tea – white tea, green tea, and red rooibos tea
6) Dark semisweet chocolate and red wine!
The National Cancer Institute recently conducted several studies where participants took pills containing vitamin A, beta-carotene and vitamin E to see if these supplements reduced their risk of cancer. Surprisingly, they didn’t see cancer risk go down. Taking too much of these supplements can actually be harmful. Scientists are now thinking these antioxidants must work together with other nutrients and chemicals in the whole foods to prevent cancer. We know that groups of people who eat more fruits and vegetables have lower risk of heart disease and cancer.
     Fruits and vegetables with deep rich colors tend to have more antioxidants.  The antioxidants are concentrated in the skins and pulp of fruits, so juices are not as good a source as the whole fruit. The most commonly eaten fruits and vegetables are bananas, iceberg lettuce and potatoes, but they didn’t make the antioxidant list. Set a goal to increase your fruit and vegetable intake and include as many different colors as you can. Experts recommend at least 5 servings daily. A serving is defined as a half-cup of cut fruit or cooked vegetables, one cup raw vegetables or whole fruit the size of a baseball. Expensive supplements may not give you the same benefit. Besides, you can top off this healthy meal with a small piece of dark chocolate!