Antioxidants: don't judge a food by it's colour

Antioxidants, we hear about them all the time and we know we should eat a diet rich in them to help prevent premature aging, cancer and other disease, but where do we find them in their highest concentrations? Especially in today’s economic climate, many of us are trying to get the most for our money.  The good news is that many common fruits, vegetables, legumes, and whole grains are very good sources of antioxidants.  For the best value and nutrition, shop at your local farm shop.  You can get the freshest product, often of very high quality.  It is true that some richly coloured foods contain high concentrations of antioxidants, but this is not always the case.  Cauliflower, for example, is a great source, and couldn’t be less rich in colour.  Beans are outstanding in their antioxidant value (as well as their economic value!).  Here is a list of some more of these superfoods along with their antioxidant occurrence:

• Steamed artichoke hearts (7,904)
• Baked russet potatoes (4,649)
• Raw spinach (1,056)
• Baked sweet potatoes (1,199)
• Eggplant (1,039)

The following foods vary (some drastically), raw vs. cooked:

• Raw asparagus (2,021), steamed asparagus (1,480)
• Raw red cabbage (788), cooked red cabbage (2,350)
• Raw yellow onions (823), cooked yellow onions (1,281)
• Raw broccoli (700), cooked broccoli (982)
• Raw tomatoes (552), cooked tomatoes (415)

Acai Berries also boast high antioxidant content.  Other berries are also great, especially blueberries (wild are highest) and blackberries.

How do antioxidants work to protect our cells from damage by free radicals? They neutralize them by donating one of their own electrons. Free radicals are basically atoms or molecules that have lost an electron.  Molecules or atoms with an unpaired electron are very reactive; they bounce around the body and steal electrons from other atoms causing a chain reaction that can damage cells and DNA.  This process can also drain our bodies of energy, a commodity which most of us cannot afford to spare.

A good rule of thumb is to eat a well rounded diet rich in fruits, vegetables and beans, in an array of colours.  This will help to ensure that we get the nutrients and antioxidants that we need.

Source
http://factoidz.com

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