Antioxidants Tips

Although studies in humans have been inconsistent, researchers at the National Cancer Institute are investigating the antioxidant properties of tea in general and green tea in particular. Some research suggests that catechins, the antioxidant elements in tea, may inhibit the growth of cancer cells.

Findings from some studies have suggested that green tea has higher levels of phenolic compounds (antioxidant properties) than black tea because it is less processed, but the data aren’t sufficient to support this theory. Black tea has antioxidants, too, and studies have shown that both green and black teas can be part of a healthy diet. Additional research suggests that regular tea consumption may help you lose weight by preventing the accumulation of fat around your middle. Drinking tea may help reduce hypertension, too, but large, controlled studies have yet to be conducted.

More research is needed to determine how much antioxidants are absorbed from food. Some foods that appear high in antioxidants may not translate into high antioxidant levels in the body. But a healthy diet that’s strong in antioxidants contains plenty of nutrient-dense foods.

Here’s a starter list of some easy-to-find foods that are surprisingly high in several types of antioxidants:

Berries: namely blueberries, cranberries, and blackberries have shown high levels of antioxidants. Other fruits are fine, too, but one cup of blueberries has more than twice as many antioxidants as an apple (although apples have plenty of other health benefits)

Vegetables: Beans, artichokes, and potatoes have shown high levels of antioxidants, but don’t overload on the potatoes because they also have a high glycemic index, which is the level in which your blood glucose is raised from carbohydrates.

Nuts: If you’re feeling nutty, reach for pecans, walnuts, and hazelnuts when possible to get the highest levels of antioxidants.

Spices: Spice up your meals with cloves, cinnamon, and oregano — the top three antioxidant-rich spices based on a 2004 study in the Journal of Agricultural and Food Chemistry.

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Antioxidants come in small packages: Herbs. A report published in 2001 by the U.S. Department of Agriculture showed that several types of herbs, specifically, oregano, marjoram, thyme, dill, rosemary, and sage, have higher levels of antioxidants than blueberries, which have received plenty of media attention for their potent antioxidant properties.

Whether you get your herbs from the spice rack or the herb garden doesn’t matter, and you don’t need to eat them by the cupful. Sprinkle oregano on your spaghetti or pizza, add sage to perk up pork or egg dishes, and sprinkle rosemary in a vegetable soup, and you’ll boost your antioxidant intake without knowing it, and you’ll enjoy a new dimension of flavor in some of your favorite foods.
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Antioxidants are compounds that counteract free radicals. Free radicals are unstable oxygen particles that damage cell function. By damaging cell function, free radicals contribute to aging, and possibly to the development of cancer and other diseases. Although some free radicals arise naturally in the body over time, the body produces free radicals in response to external factors such as pollution and smoking. Antioxidants work against (hence the term “anti”) these free-range oxygen particles to keep them from damaging cells.

The best way to promote healthy cells is to get your antioxidants from healthy foods. Many companies make antioxidant supplements and antioxidant vitamins, but these products are not regulated and MAY not be reliable as antioxidant sources.
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Antioxidants can keep your body healthy on the outside, as well as the inside. While eating a healthy diet with plenty of antioxidants can promote healthy skin, some studies have shown that topical skin products made with the antioxidant vitamin C can reduce the signs of skin aging by stimulating new skin production to promote skin healing and repair and by helping to protect the skin from the aging effects of the sun. But vitamin C on its own is not a powerful sunblock; be sure to use a sunscreen that provides UVA and UVB protection.

In addition, some data show that topical skin care products containing vitamin E promote softer, smoother skin and may reduce the appearance of scars and blemishes.

Although high antioxidant levels in foods and beverages don’t always translate into high antioxidant levels in the body, coffee does provide antioxidants, and whether or not it is caffeinated doesn’t seem to matter. If you add milk to your coffee, you’ll get some calcium and protein, too. But that doesn’t mean that you can drink 6 cups of coffee and forego broccoli and beans. Coffee doesn’t provide a full range of antioxidants, and the calories will add up if you have several of those yummy syrup- and whipped cream-laden specialty coffee drinks daily. Eating a variety of foods that are high in nutrients and antioxidants is the best way to promote good health.
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Anywhere you look, whether in stores or on the Internet, you can find offers for antioxidant pills and supplements that make all sorts of claims. Believe them all, and you’ll decide that antioxidants can cure cancer, stop aging, regrow hair and pick up your dry cleaning.

But the American Cancer Society recommends that to reduce your risk of developing cancer and to promote good health, get your antioxidants from antioxidant-rich foods, rather than pills or supplements. Although more clinical studies are in progress, the results from clinical trials so far have not shown any association between taking antioxidant supplements and a reduced cancer risk.

Two reasons to choose foods rather than pills are as follows:

1. Antioxidant supplements are not drugs, and they are not regulated by the Food & Drug Administration. You have no idea what you are buying, and how much vitamin C, vitamin E, or other antioxidant is really in the supplement, and the amounts vary with the brand and supplier. Supplements of any sort may have potentially dangerous interactions with prescription or over-the-counter medicine that you take for other medical conditions.

2. The exact manner in which antioxidants do their jobs remains uncertain, and there are other substances in foods that are not present in a pill. For example, an orange is a great source of vitamin C, but part of its antioxidant power may be due to the way the vitamin C interacts with other substances in the orange in a way that can’t be duplicated in a vitamin C capsule. And foods provide other nutrients and a wider array of antioxidants than you’ll get from a supplement.

Ok, no one is saying that an all-chocolate diet is a healthy diet, but multiple studies have shown that cocoa powder and chocolate, particularly dark chocolate, contain phenolic compounds, which are compounds with antioxidant properties. Among commercial chocolate products, cocoa powder has shown the highest levels of phenolic compounds, followed by dark chocolate and then milk chocolate.

For comparison purposes, a study from 1996 found that the amount of phenolic compounds in a 1.5-ounce bar of milk chocolate was similar to that in a 5-ounce glass of red wine.

So, enjoy your chocolate in moderation, the darker the better, and you’ll enjoy some antioxidant benefits as well as the endorphin boost that comes with eating chocolate.

Caveat: Remember that “white chocolate,” while tasty, does not contain any cocoa and thus the findings on the antioxidant properties of chocolate don’t apply.
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Research has shown that the seeds and skin of grapes contain polyphenols, which are antioxidant compounds. The alcohol that is produced during the winemaking process releases the polyphenols into the wine. So it’s not necessarily about the booze. Studies suggest that the antioxidant properties stem from the grapes, not the alcohol. White wine has antioxidant properties, too, but part of red wine’s antioxidant power stems from the grape skins, which are removed prior to fermentation in making white wine.

Studies have shown that men who consumed a moderate amount of red wine (several glasses per week) had a significantly lower risk of developing prostate cancer compared with men who abstained from wine. In addition, red wine contains a type of polyphenol called resveratrol that has been linked to fewer tumors and reduced cancer progression in animal studies, and research is ongoing.

Although scientific evidence doesn’t show that the antioxidant beta-carotene protects against cancer, foods rich in different types of antioxidants promote overall good health. You can find lots of in beta-carotene in orange fruits and vegetables including carrots, pumpkins, squash, sweet potatoes, apricots, cantaloupes and mangos. If you’re eating squash, don’t forget the seeds. Pumpkin seeds and the seeds from any type of squash are high in antioxidants. They are high in fiber, too.

Green leafy vegetables such as spinach, collard greens, and kale are also strong sources of beta-carotene. The leafy greens do double duty when it comes to antioxidants; spinach, collard greens, and kale have high levels of the antioxidant lutein, which has been associated with healthy eyes.

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