Best Antioxidant Foods To Heal Your Body

In nature, the bonds between atoms rarely are broken.  When a weak bond does split, a free radical is born.  This can happen sometimes during metabolism or sometimes the body actually creates a free radical to deal with and neutralize a virus or bacteria.  Not too big of a deal if it happens in the normal flow of the body. 

A free radical is extremely unstable and reacts quickly with other compounds in an effort to capture the electron it is lacking and thereby achieve a state of stability.  The attacked molecule then becomes a free radical and a chain reaction begins.  Sometimes, cells can be damaged by this process.

The really bad part is when our body is exposed to a higher than normal concentration of fre radicals or when it doesn't have enough of nature's remedy for free radicals. Environmental pollutions such as radiation, cigarette smoke, herbicides and industrial pollution can spawn free radicals in our bodies.  As we age, free radical damage accumulates.  What can I do, you ask?  Well, read on for a little more info about free radicals and how we can heal our bodies with nature's remedy--the antioxidant.

 Wrinkles and sags are the skin's proof that we are aging.  The true enemy of the skin is free radicals.  A free radical is an unstable molucule.  Because it has an "extra" or unpaired electrical charge the free radical seeks out other substances in your body in an effort to neutralize themselves.  The bad news is that this creates another free radical.  The chain reaction as free radicals attack collagen and elastin in our skin leads to premature wrinkles and sagging of the skin.  How can we fight these rebelious little molecules?  By taking care of our diet.  If you eat right, you will have fewer free radicals.

The main two vitamins in the battle against free radicals are C and E.  Antioxidants neutralize free radicals by giving them one of their electrons and ending the chain reaction.  Wouldn't that make the antioxidant into a free radical?  No, it doesn't because an antioxidant is stable in both forms, with or without the extra electron that it gives to the free radical.  Vitamin E seems to fight against oxidation and is the first line of defense against lipid peroxidation (the creation of unstable molecules that contain more oxygen than is normal).  Vitamin C acts mostly in the cellular fluid.  Particularly it fights against pollution and cigarette smoke.  It also as sits Vitamin E to return to its active form. 

Some really common foods are great sources of antioxidants. To rate high, a particular food mush have an ORAC (oxygen radical absorption capacity) rating of at least 1000 per 100 grams of food. To put this in perspective, a medium sized fruit most likely weighs about 200g.

Lets start with fruits. Fleshy fruits such as strawberries, raspberries, blackberries, blueberries, cranberries, pears, apples, peaches, oranges and apricots ar all very high on the ORAC scale designed by the scientists at the National Institute on Aging in Bethesda, Maryland. Grape juice and pomegranate juice also rate high.

Next we have nuts. They are also a very good place to get our anti-oxidants. Some examples are pistachios, almonds, cashews, peanut butter, pecans, and walnuts. A nice handful of these each day can improve the amount of antioxidants you are putting into your body. Plus, they are tasty.

Also, we have spices and herbs. Although it is difficult to get enough of them because they are too small in terms of typical serving sizes, they are still good to get into you as often as possible. It isn't like you are going to eat a big handful of cumin like you may a handful of almonds. High ranking anti-oxidant spices include such delights as cumin, parsley, basil, curry, mustard seed, cinnamon, and oregano. Great herbs include peppermint, oregano, basil, sage, thyme, and tarragon. Finally, we have the best one of all--cocoa. It is rich and you can eat a bunch. The best kind is the very dark chocolates because they have the highest anti-oxidant properties.

Next we get to my favorites, the vegetables. Most typical are artichokes, asparagus, avocados, radish, potatoes, spinach, broccoli and beets. Add some of these to your diet and you are well on your way to being a ANTIOXIDANT aware person. Plus, you will improve your health. Isn't that the point of all this.

A recent USDA study loooked at over 100 common foods to find the items that had the highest antioxidant contents in them. Here are the top 20:

1. Small red bean (dried), 1/2 cup
   
2. Wild blueberry, 1 cup
   
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
   
5. Blueberry (cultivated), 1 cup
   
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
   
8. Blackberry, 1 cup
   
9. Prune, 1/2 cup
   
10. Raspberry, 1 cup
    
11. Strawberry, 1 cup
    
12. Red delicious apple, 1
    
13. Granny Smith apple, 1
    
14. Pecan, 1 ounce
    
15. Sweet cherry, 1 cup
    
16. Black plum, 1
    
17. Russet potato, 1 cooked
    
18. Black bean (dried), 1/2 cup
    
19. Plum, 1
    
20. Gala apple, 1

_Sources:

American Chemical Society. "Largest USDA Study Of Food Antioxidants Reveals Best Sources." ScienceDaily 17 June 2004.

Halvorsen BL, Holte K, Myhrstad MC, Barikmo I, Hvattum E, Remberg SF, Wold AB, Haffner K, Baugerod H, Andersen LF, Moskaug O, Jacobs DR Jr, Blomhoff R. A Systematic Screening of Total Antioxidants in Dietary Plants. Journal of Nutrition 132:461-471, 2002.