ABCs of Antioxidants

cooking

Apr 1

AAntioxidants are nutrients and/or phytochemicals that protect healthy cells from damage by free radicals. Vitamins C and E, the carotenoids, and selenium are all antioxidants.BBroccoli is a good source of vitamin C and the carotenoids.CCarotenoids are antioxidants found in red, deep yellow, orange and dark leafy green vegetables.DDiseases such as cancer and heart disease may be prevented by a diet rich in antioxidants.EVitamin E is an antioxidant that may reduce the risk of cancer, heart disease, and cataracts.FFresh fruits and vegetables are the best sources of antioxidants. You’ll get a big boost in your Fiber content too!GGreen leafy vegetables such as kale, spinach, and other greens are full of powerful antioxidants.HHesperidin is an antioxidant found in citrus fruits that may protect against heart disease.IIf you eat a plant-based diet that includes a variety of fruits, vegetables, and whole grains, you'll probably get the antioxidants your body needs.JJust taking a supplement isn't the answer--try for at least 5-9 servings of fruits and vegetables daily.KKiwi fruit is packed with vitamin C.LLutein is a carotenoid that may help prevent age-related blindness. Find it in dark green leafy vegetables.MMango and papaya are rich in beta-carotene (a carotenoid).NNuts and seeds are good sources of vitamin E.OOranges and other citrus fruits are high in vitamin C.PPotatoes are a good source of vitamin C. Sweet potatoes and pumpkin provide beta-carotene (a carotenoid).QQuercetin is an antioxidant phytochemical found in fruits (apples, cherries, pears, grapes, cranberries), onions, dark green leafy vegetables, and whole grains.RRed fruits and vegetables like tomatoes and watermelon are good sources of lycopene, a carotenoid. Strawberries and red peppers are rich in vitamin C.SSelenium is an antioxidant found in seafood, meat and whole grains.TToday is the perfect time to start eating a wide variety of colorful fruits and vegetables--and your antioxidants!UUse healthful cooking methods--stir-frying, steaming, microwaving--to prepare antioxidant-rich foods.VVegetable oils are rich in vitamin E.WWheat germ is also a good source of the antioxidant vitamin E.X“Xperts” are discovering more and more about antioxidants every day. Yet one thing remains constant: Benefits come from eating whole foods. There is no magic pill!YYou can choose to eat an antioxidant-rich diet as part of your healthful lifestyle.ZZeaxanthin is an antioxidant carotenoid found in spinach, greens, and corn. It may play a role in protecting against age-related blindness.Now you know your antioxidant ABCs...use this knowledge every day!By Hollis Bass, MEd, RD

Joseph MercolaDr- Andrew Dillindietcancerheart diseasehealthphytochemicalplant foodsbrown bag it

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

ABCs of Antioxidants

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