Antioxidant-Rich Natural Foods
Antioxidants are readily available from a variety of plant and fruit sources. One important thing to remember is that the following antioxidants work best when used together. Integrate a single serving of the following foods into your daily diet to take advantage of their rich antioxidant content:
Flavonoids: Highest Known Food Sources
- Blueberries*
- Acai Berries*
- Cranberries*
- Blackberries*
- Red Wine*
- Green Tea*
- Raspberries*
- Pomegranate*
- Goji Berries*
* Flavonoids include innumerable compounds.
Carotenoids: Highest Known Food Sources
- Carrots*
- Apricots*
- Mangoes*
- Squash*
- Sweet Potatoes*
- Spinach*
- Tomatoes*
- Salmon*
- Shellfish*
* Carotenoids include innumerable compounds.
Vitamin C: Highest Known Food Sources
- Papaya: 300% of RDA*
- Red Bell Pepper: 290% of RDA*
- Steamed Broccoli: 200% of RDA*
- Boiled Brussels Sprouts: 160% of RDA*
- Strawberries: 135% of RDA*
- Oranges: 115% of RDA*
- Cantaloupe: 113% of RDA*
- Kiwi: 95% of RDA*
- Cauliflower: 90% of RDA*
* RDA percentages are approximate figures.
Vitamin E: Highest Known Food Sources
- Raw Sunflower Seeds: 90% of RDA*
- Almonds: 45% of RDA*
- Olives: 20% of RDA*
- Papaya: 18% of RDA*
- Chard (a leafy green): 17% of RDA*
- Mustard Greens: 16% of RDA*
- Turnip Greens: 15% of RDA*
- Spinach or Collard Greens: 10% of RDA*
- Blueberries: 9% of RDA*
* RDA percentages are approximate figures.
Coenzyme Q10: Highest Known Food Sources
- Fresh Sardines*
- Mackerel*
- Beef (meat, heart, and liver)*
- Lamb (meat, heart, and liver)*
- Pork (meat, heart, and liver)*
- Eggs*
- Spinach*
- Broccoli*
- Peanuts*
* No RDA yet established for Coenzyme Q10.
Lipoic Acid: Highest Known Food Sources
- Beef (meat, heart, and liver)*
- Spinach*
- Broccoli*
- Potatoes*
- Carrots*
- Beets*
- Yams*
- Chard (a leafy green)*
- Yeasts*
* No RDA yet established for Lipoic Acid.
Glutathione: Highest Known Food Sources
- Beef (rare)*
- Unpasteurized Milk*
- Eggs*
- Raw Spinach*
- Raw Carrots*
- Grapefruit*
- Raw Asparagus*
- Raw Avocado*
- Apples*
* No RDA yet established for Glutathione.
How Do Antioxidants Function?
Each time food is broken down by digestion, free radicals are generated. Free radicals are unstable, highly reactive molecules with an odd number of electrons on the surface, causing them to bind with compounds which would otherwise be used by organs, tissues, and other healthy cells in the regenerative process. Antioxidants preserve the health of the cell by binding with highly reactive free radicals, "trapping them" so they are unable to damage the cytoplasm and cell membrane.
Oxidative stress has been implicated in a wide range of disorders including kidney and cardio-vascular disease, respiratory ailments, pancreatitis, skin lesions, intestinal infirmities, arthritis, and other inflammatory diseases. Oxidation can also harm the proteins and fats in the eye, clouding the lens and resulting in cataracts.
Because free radicals can damage the DNA in the nucleus of a cell, causing mutations which may develop into tumors, cancer prevention is widely held to be a property of antioxidants. Some studies point to the possibility that antioxidants can slow or even reverse existing malignancies.
Antioxidants fall into two main classes, based on whether they are fat or water-soluble. Fat-soluble antioxidants, such as carotenes, retinol, Vitamin E, and co-enzyme Q10 work to guard cell membranes from damage, while water-based antioxidants, such as Vitamin C and uric acid, preserve the cell plasma and blood.
Alternative medicine enthusiasts are excited about the potential of antioxidants, because it is clear that oxidative stress related to free radical damage is responsible for so many different types of degenerative disorders. Self-administering isolated antioxidant supplements can be risky, however, as taking too much can inhibit the proper functioning of the body. Professionals recommend whole food sources, especially fruits, vegetables, nuts, and seeds.
One reason for this is that antioxidants tend to work in tandem, synergistically supporting the fight against free radicals as a team. Therefore, it can be a mistake to mega dose on one while neglecting the others. More importantly, the foods which are rich in antioxidants also happen to be abundant in other critical nutrients, so it?s best to include these as part of a regular diet.
|
