Antioxidant-Rich Foods

What are antioxidants? They are substances in food that our body absorbs and uses to prevent or slow oxidative damage from occurring in our cells and tissues. The body naturally produces free radicals, and antioxidants work like scavengers to stabilize the free radicals, preventing or repairing cellular damage, which slows aging and may prevent or delay degenerative diseases. Antioxidants are present in foods most commonly as vitamins, minerals, carotenoids, and polyphenols. One way to identify foods rich in antioxidants is by their colors—the red of tomatoes and strawberries; the orange of carrots and oranges; the yellow of corn and mangoes; the blue-purple of blueberries, blackberries and grapes.

Although clinical trials have not as yet established a direct causal link between antioxidants and specific medical conditions, research indicates there are many potential health benefits from eating foods rich in antioxidants. Research suggests antioxidants may provide protection against conditions such as cancer, cardiovascular disease, cognitive impairment, Alzheimer’s disease, immune dysfunction, cataracts and macular degeneration.

The results of clinical trials using antioxidant supplements have not provided conclusive evidence of health benefits. Therefore, current recommendations are to consume antioxidants from whole foods, instead of supplements.

How much do we need? The U.S. government and many health organizations recommend at least 5 servings of colorful fruits and vegetables and 6 to 11 servings of grains daily, with half of the servings from whole grains to maximize antioxidant intake. A typical serving size for fruits and vegetables is 1 medium or ½ cup. For grains, a serving is ½ cup cooked, ¾ cup dry cereal, and 1 slice for most breads. The list below provides examples of foods rich in antioxidants to choose regularly:

THE BEST OF THE BUNCH:

• BERRIES: Blueberries, Blackberries, Strawberries, Cranberries, Raspberries, Cherries
  
• BEANS: Red, Kidney, Pinto, Black, Soy
  
• VEGETABLES: Broccoli, Tomatoes, Spinach, Carrots
  
• OTHER FRUITS: Red grapes, Oranges, Grapefruit, Kiwi, Plums, Cantaloupe
  
• WHOLE GRAINS: Quinoa, Bulgur, Brown or Wild Rice, Whole Wheat Bread and Pasta, Wheat Berries, Oats
  
• OTHER: Green or Black Tea, Red Wine, Garlic

The Bottom Line: Antioxidant research continues to grow and the message remains that antioxidants should be obtained from whole foods, primarily fruits, vegetables and whole grains to potentially reduce disease risk and improve overall health and aging.