What better way to end the year than on a positive note. We all eat to live, some love to eat, and a few of us live to eat. I know that I fall into the third camp. Fortunately my significant other is an excellent chef. No microwave TV dinners for me!!
Perhaps what we eat does not define us, but it certainly will have an impact on our quality of life and our longevity. In this post I've highlighted a number of consumables that warrant your close attention. Incorporate them into your diet and chances are you'll live a healthier, happier, and longer life.
Free radicals perform both valuable (e.g., the intracellular killing of bacteria) and destructive (e.g., causing damage to our DNA) roles within our bodies. To help ward off the destructive aspects, our bodies enlist the aid of antioxidants as a defence mechanism to minimize free radical induced damage and to repair damage which does occur.
While more long-term research is needed to confirm and fully understand the effective role that various antioxidants play in sustaining a healthy body, there is a growing body of evidence pointing to the value of consuming foods which are known to be antioxidant rich. The following food sources seem to hold promise in contributing toward a healthy lifestyle. Treat the list below as just a sample of some of the healthier antioxidant rich food choices that are available. If you are affected by any health problems you may want to consult with your physician prior to changing your diet.
Allium Vegetables -- Garlic, the "stinking rose", of the allium family of vegetables is proof that when it comes to food, stinky isn't always a bad thing. Onions, scallions, leeks and chives are also well known members of this family of vegetables. They contain many substances now being studied for their anti-cancer effects, including: allicin, allixin, allyl sulphides, quercetin and a large group of organosulfur compounds. In one of the largest studies of its kind, the Iowa Women's Health Study (which included more than 40,000 women) demonstrated that of all the fruits and vegetables studied, garlic had the strongest association with a reduced risk of colon cancer. Researchers continue to assess this vegetable group's ability to lower cholesterol levels, reduce blood pressure, fight free radicals, keep blood from clotting, and help treat asthma and yeast infections.
Berries -- Blueberries, raspberries, and blackberries are full of fibre, minerals and vitamins. They are also loaded with proanthocyanidins, antioxidants that can help prevent cancer and heart disease. A new study shows that purple berries, such as elderberry, black currant, and chokeberry, are as much as 50% higher in antioxidants known as flavonoids than some of the more common berry varieties, such as blueberries and cranberries. Berries contain a wide rage of antioxidants and each kind is associated with specific health benefits.
Carotenoids -- The Institute of Medicine encourages consumption of all carotenoid-rich fruits and vegetables for their health-promoting benefits. Carrots, sweet potatoes, cantaloupes, and other vegetables and fruits with deep orange and bright yellow colors signal the presence of the phytochemical carotenoids, including beta carotene. These contain powerful antioxidants are thought to reduce the risk of cancer and heart disease. Some carotenoids (beta-carotene, alpha-carotene, and beta-cryptoxanthin) can also be made into vitamin A by the body.
Coffee -- Coffee is increasingly receiving positive press as a health food, and by some accounts it is the number one source of antioxidants in the U.S. diet. In my recent post (see "Coffee... back in (the) black"), I noted that coffee has been cleared of blood pressure risks and recent scientific studies show that, when brewed, it contains a concentrated source of antioxidants. It seems the pendulum may be swinging back into the black for coffee and it may yet receive a clean bill of health. Attributed benefits include lower incidences of diabetes, cancer, Parkinson's disease, and heart-related death. Drink it earlier in your day and then switch to tea during the afternoon followed by a glass or two of red wine in the evening.
Cruciferous Vegetables -- Broccoli, cauliflower, kale, cabbage, brussel sprouts, and bok choy all appear to help protect against cancer. Do not let the smell of the sulphur compounds that are released while cooking keep you away from this highly nutritious vegetable. They contain sulforaphane, a naturally-occurring antioxidant which has also been shown to be effective at inhibiting Helicobacter pylori growth. Broccoli's phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. In broccoli these compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
Olive Oil -- The health benefits associated with olive oil consumption are well documented. Olive oil contains a number of compounds, called polyphenols, which are believed to act as powerful antioxidants. The high monounsaturated fat content in olive oil is highly beneficial to one's health. A recent European study found that those who had 25 millilitres of olive oil per day had reduced levels of a substance which indicates cell damage that can lead to cancer. It's important to pick the right olive oil, to get the greatest health benefits. I love drizzling virgin olive oil and balsamic vinegar over sliced crusty whole grain bread and then eating it while sipping on a glass of red wine.
Red Wine (Red Grapes) -- Red Grapes contain substances called resveratrol and quercetin. These potent antioxidants boost heart health by acting as free-radical scavengers, reducing platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis. A quick search on WebMD yields a plethora of information which speaks to the health benefits of moderate red wine consumption. I would recommend wines made from the Tannat grape. They contain one of the highest levels of procyanidin (a type of polyphenol) which is a highly effective anti-oxidant in the fight against heart disease. Tannat wines are most effective when produced from grapes grown at high altitudes. Try a "don Rodolfo" from Argentina as it is grown at 6,000 ft altitude. Another good choice is a Madiran from France. It's important that the wine is fermented in the 'old world' method where the vintner allows for a contact time (i.e, where the fermenting liquid is in contact with the grape skins and seeds) of at least three weeks. Barring health complications, women can safely drink one glass a day while men can drink two. Drink responsibly. Never drink and drive.
Tea -- White tea, green tea, black tea, and oolong tea come from the same tea plant, Camellia sinensis. Tea contains catechins, a type of antioxidant. Tea has been shown to boost metabolism to aid weight loss, block allergic response, slow the growth of tumours, protect bones, fight bad breath, improve skin, protect against Parkinson's disease, even delay the onset of diabetes. It was originally thought that green tea had more antioxidants than black tea, but recent studies suggest that they are equally beneficial. Green and black teas may have 10 times the antioxidants found in fruits and veggies.
Tomatoes -- Tomatoes contain the antioxidant glutathione which helps boost immune function and protects cells from toxins such as free radicals. They also contain one of the most potent carotenoid antioxidants, lycopene, which helps reduce rates of certain kinds of cancer and heart disease. Eating tomatoes is also helpful in the prevention of macular degeneration and in maintaining a higher level of mental function as we age. Eating cooked tomatoes is best since the cooking process allows for greater absorption of the desirable antioxidants. Eating cooked tomatoes with olive oil is even more beneficial since the lycopene found in tomatoes is fat-soluble and can further improve absorption.
Bon Appétit!!