We're hearing a lot about antioxidants and for good reason. Antioxidants that we get naturally from food help us fight off oxidation, a natural process during which a few cells can be damaged. Damaged cells turn into free radicals which can start a chain reaction that results in aging and diseases such as cancer and heart disease. All fruits have antioxidant properties, and some have "super" antioxidant properties and are "super fruits."
Scout the produce section
Some interesting new foods that promote good health and fight free radicals may be in your local grocery produce section. You might want to check out these fruits:
n Goji berries are so new they not yet easily found in stores, but keep an eye out for them to try their interesting taste - a cross between olives and cranberries. Gojis are indigenous to the lush valleys of the Himalayan Mountains. About the size of raisins with a similar chewy texture, gojis can be eaten raw, dried or in juice and as a substitute for raisins in recipes. Be aware that gojis may have a slight anti-coagulant effect and people taking drug-thinning drugs should be cautious.
n Pomegranates are promoted for their antioxidant rich juices. Pomegranate extract has shown a protective effect against certain cancers, heart disease and protection of the brain from free radicals in lab studies. Animal studies suggest 2 cups of pomegranate seeds a day can lead to less artery plaque and lower low-density lipoproteins, or LDL-the bad cholesterol.
If you've never broken apart a pomegranate, it's tricky and it's messy. If you break it apart in a bowl of water, you'll lessen the juice splatters which otherwise want to go everywhere. Pomegranates have a short growing season, so buying pomegranate juice is usually easier, but it often has added water and sugar. Two to four ounces daily should provide antioxidant benefits but use it as a replacement for soda, for example, to avoid adding extra calories. Also use it to flavor your tea, add it to sparkling water or lemonade, pour it over yogurt or try it as a part of your salad dressing.
n Berries provide a lot of affordable antioxidants. Researchers at Tufts University tested almost 40 different fruits and vegetables and found that blueberries pack the most antioxidant power for few calories - 40 calories in one-half cup - and these berries in particular have been shown to lower the risk of cardiovascular disease and cancer. Blueberries also may protect the brain from the effects of age-related conditions such as Alzheimer's disease and dementia. Eat a handful or top your cereal, yogurt or ice cream with blueberries, or toss them into salads as a nice surprise.
