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Top Ten Antioxidant Rich Foods
Fresh fruit and vegetables are the best source of antioxidants, but they need to be fresher than the produce you usually buy in the supermarkets to be really effective. The antioxidant power of a fresh piece of fruit declines after it is picked. But there is an alternative to having to grow your own, and that is to choose foods that are high in antioxidants. These are the top ten antioxidant foods to look for: Green Tea: One of the strongest claims for antioxidant rich foods come from those areas where they are most consumed – people live longer and healthier lives. Green tea is not only high in antioxidants, it is a useful all year round beverage that can be consumed in hot or cold weather. In summer, the tea can be cooled and kept in the fridge and makes a refreshing drink. The traditional `cuppa’ made with black tea, milk and sugar does not have the same effect. Research has shown that adding milk reduces the antioxidant effect. Small red beans: in study after study, this humble vegetable has come out on top. Pinto and red kidney beans are not as high in antioxidants, but they also pack a health punch. Adding beans to your daily diet can be a real health boost. The best thing is that even the dried beans are good for you. Blueberries: Touted as the antioxidant `super food’, blueberries certainly live up to their promise, but they are best eaten fresh. Hold the blueberry pie, tuck into a bowl of fresh blueberries topped with a little natural yogurt. Cranberries: Another popular entrant on the best antioxidant foods list – a pity it’s often only eaten once a year as sauce for the turkey! Whole fresh cranberries are delicious and loaded with antioxidants. Keep them for nibbles with summer drinks like cool green tea with ice instead of sodas and chips. There are also many cranberry products on the market now, such as craisins, which will help boost your antioxidant intake. Artichokes: This antioxidant rich vegetable may be an acquired taste but it is one of the few that can be cooked without losing its benefits. It is delicious steamed. Just pull off the petals and dip in a sauce of olive oil and garlic, two more foods which help boost your immune system. Raspberries: Is there anything more delicious than raspberries and cream on a hot summer day? Swap the cream for natural yogurt and you have a healthy snack that will freshen up your body and soul. Raspberries fight cancer and help repair damage to DNA, like the other berries, which includes the aforementioned blueberries and cranberries, as well as strawberries, which rate quite highly in antioxidant power. Broccoli: it may not be everyone’s favorite vegetable, but the broccoli belongs to the brassica family, which includes cabbages, cauliflower and Brussels sprouts. These vegetables are rich in antioxidants and a surprisingly good addition – fresh and uncooked – to salads. The brassicas are easy to grow and it is worth making a space for them in your garden so you can eat them really fresh. Apples: believe it or not, the old wives weren’t spinning tales when they said an apple a day keeps the doctor away. Look for really freshly picked apples with healthy red or green skins, such as red delicious and Granny Smith. Don’t put them in a pie and destroy their benefits by cooking. Eat them fresh, or grate over muesli. Tomatoes: this is one of the few foods actually improved in antioxidant action by cooking. So enjoy those tomato rich pasta sauces in winter and fresh chilled tomato soups in summer. All year round, tomatoes can help your body fight off aging and disease. They are also easy to grow and very decorative, whether you have a big garden or just a small balcony. Red grapes: Much has been made lately of the health benefits of red wine, but if you don’t like wine, or cannot drink it at all, research has proved that red grape juice and fresh red grapes are just as effective. Add red grape juice to punches instead of red wine for a delicious non-alcohol alternative and enjoy red grapes for breakfast with your favorite muesli or cereal. Remember that a healthy diet doesn’t consist of just eating one food. Enjoy a variety of foods, including those above, and try to eat fresh or home cooked whenever possible. These antioxidant rich foods help keep many peoples of the work young at heart and fit well into old age – they can do the same for you!
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