Written by Nicole Meadow, MPN, RD
The nutrition buzz word of the decade so far is antioxidant. It’s talked about practically everywhere, but people still have trouble identifying what they are exactly, and in which foods to find them. What are antioxidants? What do they do, and how can you optimize your intake?
Antioxidants are chemicals that protect the cells in our bodies from damage caused by free radicals (highly reactive chemicals that attack molecules and modify their structure). Research shows that if left alone, free radical damage can lead to some forms of cancer and other long-term disease states, like heart disease, arthritis, Alzheimer’s Disease and stroke.
The best way to maximize your antioxidant power is to eat a wide variety of COLORFUL fruits and vegetables every day, in addition to whole grains, lean protein, healthy fats and low-fat dairy products. That’s right! A simple well-balanced diet, rich in fruits and vegetables, is the best way to get a variety of antioxidants, which really boosts the overall antioxidant power. It is thought that these chemicals have a synergistic effect, which means that they work best together, as part of a varied diet. Taking high dose supplements may not produce the desired effects because certain antioxidants might work better in combination or at more consistent intervals. They are absorbed and work best when they are part of the foods in which they are naturally found.
Different antioxidants have specific and unique health protective effects. The research on antioxidants continues to grow, but here is the latest on the health benefits of some specific antioxidants:
Vitamin C (citrus, red & green pepper, strawberries): neutralizes free radicals in soft tissues; may contribute to maintenance of bone health and immune function.
Vitamin E (almonds, hazelnuts, sunflower seeds): neutralizes free radicals in skin and soft tissues; may contribute to healthy immune function and maintenance of heart health
Anthocyanins (berries, cherries, red grapes): may have a role in the maintenance of healthy brain function
Flavanols (tea, cocoa, chocolate, apples): contributes to the maintenance of heart health
Tips on increasing your antioxidant power:
- Add berries to hot or cold cereal
- Make a salad and a vegetable with dinner every night
- Add dried fruit to summer salads (cranberries or raisins)
- Make one day per week vegetarian, or one meal each day vegetarian. Increase beans, legumes, veggies and whole grains for these meals.
- Have fruit as your snack at least once a day
Fruit Yogurt Popsicles
Ingredients:
- 1 cup plain low-fat yogurt, well mixed
- 1 cup fresh or frozen fruit (blueberries, blackberries or strawberries)
- 1-2 Tbsp honey
- 4 popsicle sticks & four 5-ounce paper cups
- Aluminum foil
Directions:
Place the yogurt, fruit and honey in a blender. Blend to desired consistency and pour into cups until 3⁄4 full. Cover the cups with the foil. Make slits in the foil and insert popsicle sticks. Put into freezer for about 5 hours or until frozen solid. When ready, peel off paper cup and enjoy! This makes a great snack. (*Allow children to help mix the yogurt, counting the berries is a great learning opportunity, be creative!)
