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The Health Benefits of Antioxidants By Dietetic Intern : Cameron Segura
Antioxidants are found in plant
foods and beverages that have
been shown to protect body cells
from damage. Antioxidants can be
thought of as superheroes in the
body fighting off the bad guys. As
we age of our cells are exposed to
damage putting us at risk for
many types of disease. The good
news is we can equip our bodies
by eating antioxidant foods that
defend against the damage.
Antioxidants protect and repair
our cells, helping us live a long
and healthy life. The top
antioxidant rich sources are teas,
berries, vegetables, beans, spices
and herbs.
Tea
Green, black, and oolong teas are
high in antioxidants. These teas
have been shown to inhibit
ovarian and breast cancer. A study
found that green tea was capable
of decreasing breast cancer and
NUTRITION NEWS Pe
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A study found that green tea was capable of
decreasing breast cancer and tumor growth. Tea has
also been shown to decrease bad cholesterol (LDL)
decreasing the risk of heart disease and stroke. Stick
with the brewed tea bags; they appear to have more
antioxidants then instant teas.
Berries
Berries contain antioxidants that have been shown to
fight disease. A recent study showed that athletes
who consumed one cup a day of blueberries for six
weeks reduced cell damage associated with long
distance running and increased the amount of natural
killer cells by millions. One cup of blueberries
provides all the antioxidants you need in a day.
Vegetables
Vegetables are loaded with many different types of
antioxidants including vitamin A,C,E, Beta-carotene,
selenium and many more. Research has consistently
linked vegetables in the diet to a reduction of
developing several types cancer. The anti-cancer
effect vegetables have on cancer cells is found to be
largely due to their antioxidant properties.
Beans
Beans are an underdog when it comes to how many
antioxidants they contain and are actually often
higher in antioxidants then fruits and vegetables. All
beans contain a generous amount of different
antioxidants including triterpenoids and flavonoids.
An eight-week study showed that ½ cup of pinto
beans everyday lowered bad cholesterol (LDL)
3
thereby improving heart health.
The beans highest in antioxidants
are red beans and black beans.
Spices and Herbs
Ounce for Ounce, spices and
herbs contain the largest amount
of antioxidants compared to other
foods. Sprinkling Turmeric in
your food has been found to
decrease risk of Alzheimer’s
disease. Another study showed
adding cloves, ginger, rosemary
and turmeric decreased
inflammation caused by LDL (bad
cholesterol). Add a little bit of
herbs and spices to your foods to
get that extra antioxidant kick.
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