Choosing the best food sources of antioxidants can go a long way in enhancing your health and fighting disease. A class of compounds found in a wide range of foods (especially plant-derived foods), antioxidants help protect against the damaging effects of free radicals. It's thought that increasing your intake of the best food sources of antioxidants can help fend off a host of major health conditions, such as heart disease, diabetes, Alzheimer's disease, and some forms of cancer.
It’s important to purchase the best dark chocolate you can find. The majority of chocolate on the market is garbage, with very little nutritional value, so always look for the quality stuff with more that 70% cocoa. A lot of places now offer organic dark chocolate, which is even better for you since it reduces that possibilities of eating bad chemicals.
One of the immediate effects of sugar on the body is the release of more insulin, which regulates blood sugar. Soda is the worst culprit, says Vasanti Malik, ScD, a research scientist at the Harvard T.H. Chan School of Public Health. “Sugars in beverages are absorbed very quickly, which results in rapid increases in blood glucose and insulin,” she says. “Over time this can lead to insulin resistance [in which the body needs more and more insulin to be effective], and place an individual on a pathway to adverse metabolic health.” Naturally occurring sugars, as in fruit, don’t have the same negative effects because they’re paired with fiber, which helps slow absorption.
Interestingly, the antioxidant content in human breast milk is comparable to that in pomegranate juice, strawberries and coffee and on average higher than the antioxidant content observed in the commercially available infant formulas analyzed in our study. Breakfast cereals are also potential important sources of antioxidants; some of these products have antioxidant contents comparable to berries, which are fairly high, compared to other grain products and may be due to antioxidants added to the products in fortification process.
Did you know up to 68 percent of people might not get the proper amounts of magnesium, an important player in over 300 bodily processes? Dark chocolate is a solid source of the mineral, says Aragon. About 3.5 ounces of dark chocolate, two squares of that Trader Joe’s dark chocolate, packs about 228 mg magnesium, putting you well on your way to the 400 mg recommended a day.
What Does It All Mean?The antioxidant powerhouses aren’t the ones most people think of. It also means that making little tweaks to the foods we already eat can impact our health in a major way. A daily dose of all-the-kale-you-can-eat will help undo some damaging influence of free radicals, but a casual dash of cinnamon across your fave breakfast bowl will do so much more.
Fructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain's reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children's Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks.
It’s very important with Cinnamon, Clove and Turmeric to not overdo it…too much Cinnamon is toxic in high doses and in high doses is also bad for the kidneys/liver (Ceylon Cinnamon is better than Cassia Cinnamon in this regard), too much Clove can burn the esophagus and be hard on the stomach lining and too much Turmeric is a blood thinner (so extra important to back off a week or 2 before any surgeries) and can exacerbate acid reflux. Turmeric also requires pepper and oil for the beneficial antioxidants to be absorbed into the body. It may be best to use these spices in “spice” quantities and not use as a supplement…a pinch, or an 1/8 t. or per the measurements called for in a recipe.
Chocolate milk is also something that will make you stronger and healthier in the long run. If you take it at least three times a week after your workout, you will see changes in your body. You will also become stronger. Weights that couldn’t be lifted earlier will now become a little easier than last time. If you gave up too quick while running or swimming, this drink will keep you going.
Although some preliminary studies suggest that antioxidant supplements may help thwart disease development by reducing oxidative stress, more research is needed before such supplements can be recommended for disease prevention. In fact, the National Center for Complementary and Integrative Health states that findings from rigorous scientific studies involving a total of more than 100,000 people have largely indicated that antioxidant supplements may not reduce the risk of chronic conditions like heart disease and cancer.
It’s not exactly agreed upon who first “discovered” antioxidants. Antioxidants have been dated in medical literature to the early 19th and 20th centuries, but researchers and health experts have been discussing them for much longer. Each antioxidant has its own unique history of discovery. Some, such as vitamin C and vitamin E, were first researched by doctors, such as Henry A. Mattill during the 1920s–1950s, used to explain why animals fed whole foods lived longer and remained healthier. (2)
It’s important to maintain the balance between antioxidants and oxidants in the body for good health. However, the free radicals or oxidants usually outnumber the antioxidants naturally produced in the body. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain this balance. Your diet is this external source and it must be packed with good quality antioxidants. This, in turn, provides other benefits like slowing down the signs of ageing, making your skin look youthful and lowering the risk of heart disease. A diet rich in antioxidants is also known to keep your brain active and your gut healthy. Needless to say, all these factors help in improving the quality and length of your life.Here are seven antioxidant rich foods that you must eat regularly and add to your daily diet if you haven’t already:
But before you run out and stock up on chocolate bars, it’s important to note that you’d have to eat about seven bars a day to ingest the 138 milligrams of epicatechin given to the study participants. A healthy portion of dark chocolate is about 1.5 ounces. However, the results do suggest an important link between the compound and memory-loss. Certain supplements contain healthy doses of epicatechin, and the antioxidant can also be found naturally in apples, blackberries, and green tea.
Make your portion more powerful: A study in the Journal of Nutrition determined that the antioxidant ellagic acid (found in raspberries, pomegranates, walnuts, and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells. Here are some other foods that can help fight cancer.
Spinach is one of the richest sources of antioxidants, with one cup containing over 3,600 IU of beta-carotene, which is an antioxidant known for its anti-cancer, anti-aging properties, and heart protecting properties. Spinach also offers an abundance of the antioxidant, lutein, which is beneficial in protecting your eyes from macular degeneration and cataracts.
Most dark chocolates are produced on the same processing line as chocolate products containing milk. Which is why most of them have advisory labels. A recent testing of 88 bars concluded that “a high proportion of dark chocolate products contain milk at concentrations associated with allergic reactions in sensitive individuals” (see the 2017 study)
Glucose is essential for energy production throughout the body, however, it is important to keep blood sugar levels balanced as opposed to experiencing the peaks and troughs that occur when we binge on sugary snacks. Following the consumption of sugar, the pancreas releases insulin to help transfer glucose to the cells, meaning we may experience a rush of energy. Once used up, we can experience a dip in energy as the body demands more sugar to start the cycle all over again. It is not hard to imagine that the higher the sugar peak, the more extreme the sugar dip that will follow.
In the nuts and seeds category we analyzed 90 different products, with antioxidant contents varying from 0.03 mmol/100 g in poppy seeds to 33.3 mmol/100 g in walnuts, with pellicle and purchased with nut shell intact. Pecans with pellicle, sunflower seeds and chestnuts with pellicle, have mean antioxidant content in the range of 4.7 to 8.5 mmol/100 g (Table (Table3).3). Walnuts, chestnuts, peanuts, hazelnuts and almonds have higher values when analyzed with the pellicle intact compared to without pellicle.