Antioxidant Foods

Antioxidant foods help protect our bodies including our maculas from the damaging effects of free radicals. They play a key role in the prevention and progression of macular degeneration. It is important to include foods high in antioxidants with every meal.

With a little planning this is an easy adjustment to make. Have fresh or frozen berries on hand for breakfast and include fresh salads with organic spinach, broccoli and red peppers for lunch and supper.

Antioxidant Health Benefits

According to ophthalmologist, Steven G. Pratt, the author of SuperHealth: 6 Simple Steps, 6 Easy Weeks, 1 Longer, Healthier Life,

"...too many free radicals and not enough antioxidants to neutralize them....can lead to inflammation and the onset of multiple diseases such as cardiovascular disease, cancer and macular degeneration."

How do antioxidants help? Antioxidants work by binding with the free radicals and are thus able to reduce their destruction to cell walls and arteries.

They are known for

slowing down the aging process,

building up our immune system and

protecting us from degenerative diseases like macular degeneration.

Antioxidants supply the missing electron that is needed to balance the free radical so that the cell is neutralized and unable to cause damage and injury to healthy cells and tissue. Antioxidants are a powerful, silent weapon working to protect our cells and our bodies from inflammation, degenerative diseases, cancer and macular degeneration.

Two human studies show that eating high-ORAC fruits and vegetables or by simply doubling the intake of fruits and vegetables—both naturally high in antioxidants—raises the antioxidant power of the blood between 13 and 25 percent.

The studies are published in the Journal of Nutrition (vol. 128, pp. 2383-2390) and the American Journal of Clinical Nutrition (vol. 68, pp. 1081-1087).

Research continues to expand in looking at the role of antioxidants in the prevention and treatment of age related macular degeneration.

The 2005 study in the Netherlands sought to evaluate whether antioxidants that are present in normal foods could play a role in preventing age-related macular degeneration (AMD).

At the beginning of the study, 5,836 people living in Rotterdam, the Netherlands, who were at risk of AMD were identified. Of these, 4,170 participated in the eight-year follow-up. Participants were asked to fill out food questionnaires and were given periodic eye exams.

People who consumed higher levels of Vitamin E and Zinc had about a 10 percent lower risk of developing age related macular degeneration.

Those who had an above-average intake of Beta Carotene, Vitamin C, Vitamin E and Zinc had a 35 percent reduced risk of AMD.  Adding nutritional supplements to people who already had a high intake of these nutrients did not change the results. People who consumed below-average amounts of these macular degeneration antioxidants had a 20 percent increased risk of developing AMD, the study said.

"It's great news," said Dr. Robert Cykiert, a professor of ophthalmology at New York University School of Medicine. "It's an excellent way to prevent a condition that's difficult to treat."

Antioxidant Rich Foods

One way to remember what foods are highest in antioxidants are to select foods that have the deepest color or pigment.

For example consider how spinach is a much darker green than iceberg lettuce. Or that sweet potatoes have a nice orange color compared to a white potato.

Neal Adams, M.D. and ophthalmologist writes in his book,Healthy Vision: Prevent and Reverse Eye Disease through Better Nutrition, "You can slow or even dramatically decrease the chain reaction of oxidants inside your body, simply by eating more antioxidants."

Surprisingly, antioxidant rich foods, not only contain fruit rich in antioxidants, but vegetables, nuts and legumes.

In the past one could check the ORAC score for foods highest in antioxidant activity,  however, "In 2012 USDA's Nutrient Data Laboratory  (NDL) removed the USDA ORAC Database for Selected Foods from the NDL website ..."ORAC values are routinely misused by food and dietary supplement manufacturing companies to promote their products and by consumers to guide their food and dietary supplement choices." What is important is that you include a variety of these foods in your daily diet.  Dr. Adams shares, "the single best way to 'eat your antioxidants' is to eat the natural food wherein the antioxidants exist."

Antioxidant Fruits

Fruits high in antioxidants include:

Goji Berry

Black Chokecherry

Wild Blueberry

Blueberry

Cranberry

Blackberry

Prunes

Raspberry

Strawberry

Red Delicious Apple

Granny Smith Apple

Sweet Cherry

Black Plum

Plum

Gala Apple

Raisins

Oranges

Red Grapes

Sometimes it's difficult to get the variety of fruits and vegetables into our daily diet.  

I've done a lot of juicing and find that it's not sustainable for me. It takes time to grocery shop to find fresh produce and even more difficult to find all organic fruits and vegetables. The cost of keeping up with buying so much food also makes juicing a challenge.  To help simplify my life without compromising on nutrients, I now make smoothies with OrganiGreens.  The product is USDA certified organic and has 71 antioxidant rich fruits, vegetables, spices, mushrooms and seeds. The ingredients are juiced prior to freeze-drying which preserves the nutrients. They also include 17 different essential enzymes and probiotics. 

Organigreens by Organixx

Goji Berry Benefits

Did you know that organic goji berries are listed as one of the top 10 superfoods?

One reason those of us who are concerned about macular degeneration will find this fruit of interest, is that it is a rich source of zeaxanthin.

One of the two carotenoids that make up the macular pigment, zeaxanthin must be included in one's diet or taken as a supplement since the body cannot produce it.

Find out more reasons why you want to include this antioxidant rich food in your diet: Goji Berry Benefits

Vegetables High in Antioxidants

Vegetables high in antioxidants include:

Brussel Sprouts

Alphalfa Sprouts

Spinach

Broccoli Florets

Beets

Red Bell Peppers

Artichoke Hearts

Russett Potato

Kale

To learn about one of the most nutrient dense vegetables click here:

Kale Nutrients and Kale Recipes

Lycopene Health Benefits

Several studies have shown a correlation of reduced incidence of macular degeneration, prostate cancer and cardiovascular disease in those who consume high quantities of food containing lycopene.

Lycopene Health Benefits

Antioxidant Rich Beans

Small Red beans

Red Kidney Bean

Pinto Bean

Black Beans

Antioxidant Rich Nuts

These nuts contain free radical fighting antioxidants:

Pecans

Walnuts

Almonds

Hazel Nuts

Dark Chocolate Benefits

Did you know that dark chocolate is considered a SuperFood by two nutritional experts?

Dr. Steven Pratt, the author of SuperFoods HealthStyle: Simple Changes to Get the Most Out of Life for the Rest of Your Life calls dark chocolate a superfood as does David Wolfe the author of Superfoods: The Food and Medicine of the Future.

Antioxidants in chocolate are from the cocoa beans. They are a rich source of natural antioxidants called flavonoids and phytochemicals called polyphenols. Flavonoids have many antioxidant properties.

The key to enjoying the benefits of dark chocolate is in the percentage of cacao powder and how the chocolate was processed. Not all chocolate is good for you. Stick with dark chocolate and don't combine it with milk as it somehow interferes with the benefits of polyphenols.

Antioxidants combat and neutralize free radicals which cause damage to our cells, and in particular the macula where lots of oxidation takes place.

You won't benefit from antioxidants in chocolate if you eat chocolate with milk. So don't eat your dark chocolate with a glass of cold milk - the milk interferes with absorption.

"Eating a little bit of chocolate or having a drink of hot cocoa as part of a regular diet is probably good for personal health, so long as people don't eat too much of it, and too much of the kind with lots of butter and sugar," said Diane Becker, the lead researcher of an 18 month study at Johns Hopkins in Baltimore.

Antioxidant Rich Berries

We get to enjoy an assortment of antioxidant rich berries by simply going to our backyard.

Blueberry, raspberries and now thornless blackberries are all party of our backyard landscape. There are even wild blackberries that grow on a path near our home.

While I don't recommend just one antioxidant berry, there are some berries that are considered SuperFoods by nutritional experts.

Find out which berries provide the richest source of anthocyanins to help fight free radical damage:

Antioxidant Berries

Incorporate antioxidant foods into every meal. Just by eating, as our bodies break down and metabolize food, they generate a lot of free radicals.

“And without any antioxidants present, like those from colorful fruits and vegetables, for instance, there’s nothing to counteract this detrimental effect,” says Dr. Ronald Prior,a chemist at USDA’s Arkansas Children’s Nutrition Center in Little Rock.

“We’re learning that antioxidants should be consumed with every meal,” says Prior. “And if you routinely skip antioxidants in your diet, over time, the excess number of free radicals being produced may begin damaging cellular components, ultimately leading to atherosclerosis, cancer, and other diseases.”

WebMD has produced a list and an article on 20 Common Foods with the Most Antioxidants.  

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