How to Choose Veggies High in Antioxidants

Who doesn’t want to be the healthiest they can be? One way is to take advantage of the latest research and begin to incorporate veggies rich in antioxidants into your daily diet. If every day seems too ambitious, you can introduce yourself and your family to antioxidant-rich veggies slowly, but commit to eating at least five of these vegetables a week and build to more days as you learn to prepare them in your favorite way.

Difficulty: Easy

Instructions

1. 
    
   After finding the recipies you like the best, your regular produce shopping may look like this grocery bag

   Researchers at the Human Nutrition Research Center on Aging at Tufts University measured vegetables for ORAC (oxygen radical absorbance capacity), which translates into antioxidant power. You can find most of these vegetables in your local grocery store, but there's an extra added advantage if you have a local farmer's market and are able to get them at their freshest, and even better, organic.

2. 
    

   Here’s a list of the veggies to look for and further incorporate into your diet. These are the top 10 in antioxidants.1. Kale (Kale is the number one vegetable for fighting cell-damaging free radicals. Eat kale with a little fat to better absorb the carotenoids and vitamin A.)2. Spinach (Spinach is one of the lowest calorie foods of all. Researchers have found that it may be critical in lowering blood pressure.)3. Brussels sprouts4. Alfalfa sprouts5. Broccoli flowers (Broccoli is a celebrity in the nutrition world for its proven cancer-fighting abilities. As with kale, eat them with a little fat to better absorb the carotenoids and vitamin A.)6. Beets7. Red bell peppers8. Onions9. Corn10. Eggplant

3. Anti-oxidants are essential. They are the disease-fighting compounds found in certain fruits, veggies and grains that keep help bodies healthy. Choosing veggies with the most antioxidants is very important, because given the state of the environment, humans need all the help they can get to fight disease-causing free radicals. Antioxidants stop free radicals from damaging other cells in the human body. Almost all veggies contain one or more of the following: vitamin C, vitamin E, selenium and beta carotene, which all have high antioxidant properties.

4. If you don’t have “the” list of the veggies with the highest antioxidants, think bold colors: dark-green vegetables (such as spinach, Brussels sprouts, broccoli, watercress, asparagus, green peppers), red peppers, yellow peppers and tomatoes are all excellent sources of vitamin C. Dark leafy green vegetables, are also an excellent source of vitamin E. Dark orange, red, yellow and green vegetables, such as broccoli, kale, spinach, sweet potatoes, carrots, red peppers and yellow peppers, are fantastic sources of beta carotene. Most vegetables contain selenium.

5. Heart Center from the Cleveland Clinic Suggests the following:For Vitamin C -- Citrus fruits and their juices, berries, dark green vegetables (spinach, asparagus, green peppers, Brussel sprouts, broccoli, watercress, other greens), red and yellow peppers, tomatoes and tomato juice, pineapple, cantaloupe, mangos, papaya and guava.For Vitamin E -- Vegetable oils such as olive, soybean, corn, cottonseed and safflower, nuts and nut butters, seeds, whole grains, wheat, wheat germ, brown rice, oatmeal, soybeans, sweet potatoes, legumes (beans, lentils, split peas) and dark leafy green vegetables.For Selenium -- Brazil nuts, brewer's yeast, oatmeal, brown rice, chicken, eggs, dairy products, garlic, molasses, onions, salmon, seafood, tuna, wheat germ, whole grains, most vegetables.For Beta Carotene -- Variety of dark orange, red, yellow and green vegetables and fruits such as broccoli, kale, spinach, sweet potatoes, carrots, red and yellow peppers, apricots, cantaloupe and mangos.

6. 
    

   This study from the American Botanical Council (note that the study is quoted on the Whole Foods website) analyzed vegetables and herbs for their antioxidant properties raw, after steaming and after boiling. Highlights include:"Among the vegetables showing the highest phenolic content were the artichoke, beetroot, cabbage, broccoli, red chicory, red chili, and yellow pepper. Steamed vegetables retained about 80 percent of the phenolic and ORAC values of raw vegetables; boiled vegetables retained only 30 percent of antioxidants. The preferred cooking process for vegetables should be steaming at the mildest temperature and for the least possible time to protect phenolics and vitamins. Among the aromatic herbs receiving high ORAC values were garden sage, marjoram, rosemary, and garden thyme. Their values are many times greater than those of the vegetables studied. Introducing aromatic herbs into salads markedly increases the phenolic and ORAC values of the whole salad. Lemon balm and marjoram at a concentration of 1.5 percent w/w increased by 150 and 200 percent, respectively, the antioxidant capacity of a salad portion. Cumin revealed the highest ORAC value, although its phenolic and flavonoid content were not the highest. Fresh ginger also made a significant contribution to the antioxidant capacity."

Tips & Warnings

• Cut green onion or spinach into salads or use as a flavoring for soup. Serve cut veggies like bell peppers and broccoli with a savory dip which makes them more appealing to kids.
• A family favorite that can make eggplant palatable includes parmigiana or a relleno (beat together eggs, a dash of salt, milk and a little bit of flour, dip eggplant slices about 1/4-inch thick and then grill or sauté; serve with rice and top the eggplant with light soy sauce if needed).

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[jerichristopher]

on 5/20/2009 Very thought provoking! I also am writing an article on the importance of antioxidants. 5 stars!

[melodiousmayhem]

on 3/2/2009 Not enough people realize how important this is.Thanks for the info.

[melodiousmayhem]

on 3/2/2009 Really good info.