Antioxidants and Superfoods
Many plant materials contain chemicals that are beneficial to the body. These benefits are still somewhat controversial to those scientists and medical doctors that like to see the results of hundreds of research studies to become fully convinced. But long-term studies seem to bear out that people whose diets are rich in these foods suffer much less chronic disease and live longer lives.
Possible Benefits of Antioxidants
- Lowers risks for many types of cancers
- Slows development of heart and arterial diseases
- Increases longevity by slowing the aging processes
- Improves immune system and thus lowers incidence of infectious diseases
- Slows development of protein deposits that cause Alzheimer’s
- Lowers damage to eyes, including slowing the development of cataracts and macular degeneration
- Reduces inflammation that might be responsible for a host of diseases from strokes to multiple sclerosis to Parkinson’s
Definitions
- Phytochemicals – chemicals that come from plant sources. Here we assume this to mean the beneficial chemicals that act as nutrients (phytonutrients) or as therapeutics (drugs). Because we are talking about nutrients in this article, we will use this word synonymously with phytonutrients.
- Phytonutrients – plant-based chemicals, or phytochemicals, that appear to have a beneficial effect on humans when eaten. Most of those that are considered here are antioxidants.
- Antioxidants – those phytonutrients that act by blocking the oxidation of other chemicals, a reaction which harms or destroys them. Usually means those nutrients which are not considered to be vitamins, but vitamins are now being included as antioxidants by many researchers. This is one of the better terms to use because it is generally understood by medical and scientific personnel.
- Superfoods are those food items that contain high levels of nutrients including some of the following: proteins, good oils (omega-3 or monounsaturated fatty acids), vitamins, minerals, and the phytonutrients that are considered antioxidants. There is no formal definition of what a superfood is supposed to be.
Antioxidants
In June 2004, the USDA (United States Department of Agriculture) published a study of antioxidants in one hundred plant-based foods. The top 20 in order, based on amount of antioxidants per serving, are:
- Small red beans (dried)
- Wild blueberries
- Red kidney beans
- Pinto beans
- Blueberries (cultivated)
- Cranberries
- Artichokes (cooked)
- Blackberries
- Prunes
- Raspberries
- Strawberries
- Red delicious apples
- Granny Smith apples
- Pecans
- Sweet cherries
- Black plums
- Russet potatoes (cooked)
- Black beans (dried)
- Plums
- Gala apples
Other foods mentioned as being high in antioxidants include most beans and lentils, most nuts, spinach, broccoli, bell peppers, avocados, cherries, and tomatoes.The issue of serving size is important. The russet potatoes only make the above list because the serving size is 6 ounces, while the serving size for nuts is 1 ounce.
Green tea is often considered to be healthy because of the antioxidants it contains. Other studies have tested it and other food items. One cup of brewed green tea is only a touch behind russet potatoes from the USDA study. The same is true for pistachios, cooked red cabbage, navel orange, and hazelnuts.
Superfoods
Superfoods are generally considered to be foods which have a very high level of nutrients in them. The antioxidant stars listed above include many of the foods that have been declared superfoods, including: blueberries, raspberries, blackberries, strawberries, cranberries, kidney beans, black beans, and walnuts.
Other foods that have received attention as superfoods include most nuts, beans and lentils, spinach, broccoli, sardines, salmon, avocados, bell peppers, and cooked red cabbage.
A number of fruit products are being packaged in juice form and are marketed as superfoods or antioxidant superpowers. These include: pomegranate, mangosteen, acai, passion fruit and guava.
Many of these fruits and vegetables also have extracts made from them and these are packed in pill form. These nutraceutical pills, from one plant or many are marketed widely. They are untested by government labs, and some private studies have questioned their label ingredients and amounts. It is best to buy only those tested and certified by national associations.
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