{"id":256,"date":"2019-02-04T11:27:32","date_gmt":"2019-02-04T19:27:32","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=256"},"modified":"2019-10-01T14:45:17","modified_gmt":"2019-10-01T21:45:17","slug":"load-up-on-antioxidants","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2019\/02\/04\/load-up-on-antioxidants\/","title":{"rendered":"Load up on Antioxidants"},"content":{"rendered":"\n

By: Tania Menachegani Khachatourians, B.S., CSUN Dietetic Intern<\/p>\n\n\n\n

\"Spices\"<\/figure>\n\n\n

Inside the human body, there is a constant battle to keep the \u201cbad\u201d out and keep the \u201cgood\u201d in. Antioxidants are the \u201csoldiers\u201d that fight this battle inside our body.<\/p>\n

What are Antioxidants?<\/strong><\/p>\n

Antioxidants are substances that protect cells from damage caused by free radicals.1<\/sup> Free radicals are substances that attack healthy cells and are produced through normal body functions including food consumption, breathing, exercise, and lifestyle choices.1<\/sup> These are the \u201cunstable molecules made by the process of oxidation during normal metabolism\u201d that may play a role in cancer, stroke, and disease development.2<\/sup> Free radicals damage cell components such as DNA, proteins, and the cell membrane.3<\/sup> Free radicals may be increased through toxins found in cigarette smoke, metals, and high-oxygen atmospheres. Whether the antioxidants are naturally found in food or synthesized, they neutralize free radicals in the body and prevent or delay the cell damage<\/strong>.4<\/sup><\/p>\n

<\/p>\n

Antioxidant background<\/strong><\/p>\n

Antioxidants became a popular topic in the 1990s, when scientists found a correlation between free radical damage and the development of chronic conditions such as vision loss and cancer.5<\/sup> With the research data pointing to low consumption of fruits and vegetables as a root cause of developing chronic disease, research efforts began to focus on the effect of antioxidant supplementation to reduce these risks.5<\/sup> Research studies over the years have shown mixed results, with the majority of findings indicating that antioxidant supplementation alone is NOT an effective way to prevent chronic diseases.4,5 <\/sup>High consumption of fruits and vegetables HAVE been correlated with lower<\/strong> risks of developing diseases.4<\/sup><\/p>\n

Should you get antioxidants from supplements or food? <\/strong><\/p>\n

In rare cases, antioxidants in the form of supplements may be beneficial, however antioxidants coming from foods are always preferred and highly recommended. The safety of antioxidants has not been a concern coming from fruits, vegetables, grains, herbs, spices, legumes and nuts\/seeds that are unprocessed or minimally processed<\/a>. However, supplements that are highly concentrated forms of antioxidants have been shown to increase the risk of disease, such as beta-carotene supplements increasing risk of lung cancer in those who smoke, and vitamin E increasing risk of stroke and prostate cancer.4,5 <\/sup>Antioxidant supplements may interact with other medications, therefore it is suggested to seek approval from a health care provider before use.4\u00a0<\/sup>Research has shown that those who consume more fruits and vegetables, which include antioxidants and other nutrients such as vitamins, minerals, and fiber, have lower risks of developing disease. It is unclear if the results are due to antioxidants alone or other factors such as overall diet and lifestyle.4\u00a0<\/sup>Therefore, extracted antioxidant supplementation alone is not the answer to promoting health. Following an overall balanced diet with high consumption of fruits and vegetables can provide many health benefits. Aim for 2 cups of fruit and 2 \u00bd cup of colorful vegetables daily<\/strong>.1<\/sup><\/span><\/p>\n

Which foods contain antioxidants? <\/strong><\/p>\n

The human body is able to produce some antioxidants, however, it relies greatly on our diet to get the most of our antioxidants. In food sources, antioxidants can be found in fruits, vegetables, and grains. Some examples of antioxidants include selenium, vitamin C, vitamin E, and carotenoids including lycopene, beta-carotene, zeaxanthin, and lutein.3,4,6 <\/sup>Note that \u201cremoving the peel from apples and cucumber decreased the antioxidant content to 33\u201366% and 50% of the amount in the unpeeled products, respectively.\u201d 5<\/sup><\/p>\n

\u00a0<\/h2>\n

Foods high in antioxidants: 1<\/sup><\/h2>\n\n\n\n\n\n\n\n\n\n
Carotenoid<\/strong><\/span><\/td>\nVitamin E<\/strong><\/span><\/td>\nVitamin C<\/strong><\/span><\/td>\n<\/tr>\n
Tomatoes<\/td>\nWheat germ<\/td>\nCitrus fruits (oranges, grapefruits and tangerines)<\/td>\n<\/tr>\n
Carrots<\/td>\nWhole-grain products<\/td>\nStrawberries<\/td>\n<\/tr>\n
Spinach<\/td>\nNuts and seeds<\/td>\nPotatoes<\/td>\n<\/tr>\n
Brussels sprouts<\/td>\nPeanut butter and Nut-butter<\/td>\nSweet peppers<\/td>\n<\/tr>\n
Sweet potatoes<\/td>\nVegetable oil<\/td>\nTomatoes<\/td>\n<\/tr>\n
Winter squash<\/td>\n\u00a0<\/td>\nBroccoli<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/h2>\n

Top 20 foods with the highest antioxidant content\u00a06<\/sup><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\u00a0Product<\/span><\/strong><\/td>\nAntioxidant content\u00a0mmol\/100 g<\/em><\/span><\/strong><\/td>\n<\/tr>\n
1. Cloves, ground\u00a0<\/strong><\/td>\n125.549<\/td>\n<\/tr>\n
2. Oregano leaf, dried\u00a0<\/strong><\/td>\n40.299<\/td>\n<\/tr>\n
3. Ginger, ground\u00a0<\/strong><\/td>\n21.571<\/td>\n<\/tr>\n
4. Cinnamon, ground\u00a0<\/strong><\/td>\n17.647<\/td>\n<\/tr>\n
5. Turmeric powder\u00a0<\/strong><\/td>\n15.679<\/td>\n<\/tr>\n
6. Walnuts\u00a0<\/strong><\/td>\n13.126<\/td>\n<\/tr>\n
7. Basil leaf, dried\u00a0<\/strong><\/td>\n12.307<\/td>\n<\/tr>\n
8. Mustard seed, yellow, ground\u00a0<\/strong><\/td>\n10.527<\/td>\n<\/tr>\n
9. Curry powder\u00a0<\/strong><\/td>\n9.980<\/td>\n<\/tr>\n
10. Pecans\u00a0<\/strong><\/td>\n9.668<\/td>\n<\/tr>\n
11. Chocolate, baking, unsweetened\u00a0<\/strong><\/td>\n8.876<\/td>\n<\/tr>\n
12. Paprika\u00a0<\/strong><\/td>\n8.601<\/td>\n<\/tr>\n
13. Chili powder\u00a0<\/strong><\/td>\n8.372<\/td>\n<\/tr>\n
14. Parsley, dried\u00a0<\/strong><\/td>\n7.430<\/td>\n<\/tr>\n
15. Molasses, dark\u00a0<\/strong><\/td>\n4.900<\/td>\n<\/tr>\n
16. Pepper, black\u00a0<\/strong><\/td>\n4.444<\/td>\n<\/tr>\n
17. Artichokes, prepared\u00a0<\/strong><\/td>\n4.237<\/td>\n<\/tr>\n
18. Chocolate, dark\u00a0<\/strong><\/td>\n4.188<\/td>\n<\/tr>\n
19. Blackberries\u00a0<\/strong><\/td>\n3.990<\/td>\n<\/tr>\n
20. Whole-grain cereal\u00a0<\/strong><\/td>\n3.412<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/h2>\n

Top 10 highest antioxidant foods (based on typical serving size). <\/strong>6<\/sup><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Product<\/span><\/strong><\/td>\nAntioxidant content\u00a0mmol\/serving<\/em><\/span><\/strong><\/td>\n<\/tr>\n
1. Blackberries\u00a0<\/strong><\/td>\n5.746<\/td>\n<\/tr>\n
2. Walnuts\u00a0<\/strong><\/td>\n3.721<\/td>\n<\/tr>\n
3. Strawberries\u00a0<\/strong><\/td>\n3.584<\/td>\n<\/tr>\n
4. Artichokes, prepared\u00a0<\/strong><\/td>\n3.559<\/td>\n<\/tr>\n
5. Cranberries\u00a0<\/strong><\/td>\n3.125<\/td>\n<\/tr>\n
6. Coffee\u00a0<\/strong><\/td>\n2.959<\/td>\n<\/tr>\n
7. Raspberries\u00a0<\/strong><\/td>\n2.870<\/td>\n<\/tr>\n
8. Pecans\u00a0<\/strong><\/td>\n2.741<\/td>\n<\/tr>\n
9. Blueberries\u00a0<\/strong><\/td>\n2.680<\/td>\n<\/tr>\n
10. Cloves, ground\u00a0<\/strong><\/td>\n2.637<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Foods with the lowest<\/strong> antioxidant content are \u201cfats and oils; meat, meat products, and substitutes; poultry and poultry products, fish and seafood, and egg and egg dishes.\u201d 6<\/sup><\/p>\n

If you would like to get your antioxidants in today try our antioxidant recipe below from our very own MMC kitchen!<\/p>\n

Kale, Orange & Almond Salad with Marmalade Dressing <\/strong><\/span><\/h2>\n

Watch the video here<\/a><\/p>\n

Cost per serving:<\/strong> $2.45
Rich in:<\/strong>\u00a0vitamin C, vitamin A and antioxidants<\/p>\n

Ingredients<\/strong>:<\/p>\n