Top 10 antioxidant-rich foods
By Ross
Chainey, Health Editor
Last updated August 23 2006
Here is a list of the foods most jam-packed with the disease-fighting
compound so you know where to go out and find them.
So how do we get more antioxidants into our system? Antioxidants are
found in many of the things we eat, so eating carefully is an easy way
to take more of them on board and help our body to protect itself against
free radicals. According to Health
24, the following foods are the most rich in the disease-fighting
compounds (starting with the highest).
Blackberries
Coming in at number one on our list of antioxidant-rich foods is the
mighty blackberry. There is a school of thought that says a food's antioxidant
level can be determined by its colour, and the dense, dark hue of the
blackberry seems to back this up. A recent survey published in the American
Journal of Clinical Nutrition documented how scientists carried out research
into the antioxidant level of over 1,000 foods and found that the blackberry
came out on top. The research also found that the foods on this list
had even higher antioxidant levels than the oft-celebrated chocolate,
red wine and green tea (although these still have their benefits).
A United States Department of Agriculture (USDA) study in 2004 reported
the high antioxiodant concentration of walnuts. And that's not their
only health benefit. Walnuts are also thought to lower levels of bad
cholesterol and have been shown in recent studies to lower levels of
endothelin, a chemical believed to cause heart disease. Walnuts have
a higher level of antioxidants than any other nut, as well as a high
concentration of vitamin E, protein and fibre. But, like most nuts, they
are also full of fat and calories so don't eat too many of them.
Strawberries
Anyone unsure about which foods contain lots of antioxidants should just
tuck into a plate a berries - this list if full of them. Strawberries,
however, as well as being extremely tasty, contain an antioxidant called
ellagic acid which is thought to reduce the risk of cancer and could
be particularly effective in the fight against prostate cancer. In fact,
it's the antioxidant anthocyanins that give strawberries their red colour.
A study carried out by the Sphera Foundation found that, after eating
strawberries, antioxidant levels in the body went up considerably. And,
fascinatingly, they are also the only fruit to have their seeds on the
outside.
Cooked artichokes
Perhaps not one you would expect to see on a list of antioxidant-rich
foods, artichokes are in fact packed-full of health benefits. And if
the time-consuming process of eating one puts you off, just imagine you
are unwrapping a gift. Artichokes, particularly when cooked, are rich
in fibre, vitamin C, pottasium and other health giving elements. And,
unlike nuts, they are extremely low in fat. The artichoke is also believed
to lower levels of bad cholesterol, so get stuck in.
Cranberries
Cranberries are something of an all-rounder, believed to be effective
in preventing numerous conditions such as urinary tract infections, gum
disease, ulcers, heart disease and cancer. Cranberries are also rich
in a substance called proanthocyanidins, a type of bioflavonoids which
are especially effective at wiping out free radicals. This magic berry
is also full of vitamins C and D and potassium.
Raspberries
Raspberries are thought to contain about 10 times the amount of antioxidants
found in other superfoods such as broccoli and tomatoes. They are
even thought to contain antioxidants that aren't found anywhere in
any other food. A study by Glasgow University found that freezing
raspberries (a popular way to buy them) causes them to shed a lot
of their vitamin C quality. However, the antioxidant level is not
effected. Raspberry jam is also still a good source of antioxidants.
Blueberries
Blueberries are perhaps the food most associated with antioxidants, and
for good reason. Researchers at the USDA actually ranked blueberries
as the number one antioxidant-rich fruit and they are another great source
of anthocyanin (which gives blueberries their colour). Various other
studies suggest that blueberries could also strengthen our immune system
and guard us against conditions such as Alzheimer's disease and other
neurological disorders, arthritis, poor eyesight and urinary tract infections.
Ground cloves
As well as being a fantastic source of antioxidants, ground cloves have
also been linked to a number of health benefits. Cloves contain a lot
of eugenol, which is thought to protect us from the effects of pollutants,
joint pain, and cancer. Clove is also a mild anaesthetic and anti-bacterial
agent, and is still used in conjunction with modern medicinal techniques,
particularly by dentists in treating root canal, fillings and gum pain.
Grape juice
Grape juice is a well-known source of antioxidants and is commonly compared
to wine, for obvious reasons. Grape juice, however, has the advantage
of not getting you intoxicated, meaning you can drink more of it and
enjoy it at times when you wouldn't normally reach for the wine bottle,
such as first thing in the morning. The flavonoids in grape juice lower
levels of bad cholesterol that form plaque on the artery walls. A study
published in the journal Circulation demonstrated how patients showing
signs of cardiovascular disease improved their condition significantly
by drinking a tall glass of grape juice every day for 14 days. It is
also thought that grape juice can lower the risk of developing blood
clots that lead to a heart attack.
Cranberry juice
What is the difference between cranberries and cranberry juice? We asked
ourselves the same thing, but it's on the list and who are we to argue?
One reason why we would recommend cranberry juice over the berry is because
the latter is a very tart food and difficult to eat. The juice, on the
other hand, is much easier to take on board. Cranberry juice has long
been respected for its effectiveness in tackling urinary tract infections,
as well as being a fine source of antioxidants.
