While you can get supplements with antioxidants, the best delivery system is your food. Of course most people know that fruits and vegetables are the best sources around. But which ones pack the greatest punch? A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.
Red kidney beans (Photo credit: Wikipedia) |
* Fresh fruits. We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums? These are all tasty ways to get your antioxidants. If you’re still partial to apples, stick to Red Delicious, Granny Smith, and Gala apples. They have more antioxidants than other varieties.
* Fresh vegetables. Obviously fruits & veggies are some of the top food sources of antioxidants. But which veggies made the list? Most vegetables have fairly high antioxidant levels, but as a general rule of thumb, if you eat colorful veggies you will get more antioxidants - and other vitamins. Red & orange peppers, sweet potatoes, tomatoes, broccoli, and greens such as collards, kale, and mustard greens are all very high on the list. Onions and garlic are also great.
And of course be aware that antioxidant levels are highest in fresh, ripe fruits & vegetables. They start to decline rather quickly once harvested, so for the highest amounts of antioxidants, eat fruit & vegetables that are fully ripe, and preferably just picked. (The best sources for this quality of produce are local farmer's markets and CSAs. http://www.newholisticliving.com/csa.html.)
* Artichokes. This is an interesting one, and while some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants. Artichokes can be tricky to prepare, but you can find them jarred and they are quite tasty - although the antioxidant content is lower due to the cooking & canning process.
If you don’t eat enough of these foods, you can always get antioxidants from supplements. Just remember to look closely at the labels before you buy; supplements need to come from natural sources - not be artificially manufactured. That way you’ll get the best benefit for your money. The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.
Fruits and vegetables (Photo credit: nutrilover) |
In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements. For example, try eating an orange for vitamin C or carrots as a source of beta carotene.
By taking supplements or making healthy diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life.
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