We’ve been told to eat a variety colourful fruit and vegetables each day get plenty of antioxidants.
Bright orange butternut squash, sweet potato and mango, for instance, are loaded with beta-carotene, a powerful antioxidant tied to a lower risk of cardiovascular disease.
Dark leafy greens like spinach, Swiss chard and kale are outstanding sources lutein and zeaxanthin, antioxidants that support cognitive function and vision as we age.
And berries owe their deep blue and red hues to anthocyanins, antioxidants noted for their cardiac, metabolic and cognitive benefits, as well as anti-cancer properties.
It’s not only brightly coloured fruits and vegetables, though, that deliver a strong antioxidant punch.
Many pale-coloured foods, unexpectantly, are also excellent sources of protective antioxidants.
The importance of antioxidants
Everyday our bodies are exposed to free radicals, unstable oxygen molecules produced by normal bodily processes.
They’re also generated from environmental exposures such as cigarette smoke, alcohol use, pollution and sun exposure.
Free radicals can damage DNA in cells, injure cell membranes, initiate inflammation and disrupt normal cell function.
Over time, an overabundance of free radicals, called oxidative stress, can increase the risk of chronic illnesses, including heart disease, stroke, Type 2 diabetes, dementia, Parkinson’s disease and certain cancers.
To combat oxidative stress the body produces antioxidant enzymes to scavenge and neutralize harmful free radicals.
Vitamin C, vitamin E and selenium in foods also act as antioxidants in the body.
And whole plant foods contain countless phytochemicals that have antioxidant properties.
Here are five foods don’t get the attention they deserve when it comes to antioxidants.
Artichokes
Artichokes rank near the top of the list for vegetables with the highest antioxidant levels.
One of its unique antioxidants, cynarin, is also thought to support liver health, lower LDL cholesterol and aid digestion. Artichokes leaves also supply silymarin, a flavonoid with antioxidant and liver-protective properties.
Other antioxidants in globe artichokes include vitamin C, quercetin, chlorogenic acid, as well as lutein and zeaxanthin.
Enjoy a steamed artichoke as an appetizer; dip the leaves in a lemon vinaigrette dressing. Steaming or boiling artichokes increases their antioxidant capacity.
Add artichoke hearts to a homemade vegetable pizza, pasta or a frittata. Or toss them into green salads.
Parsnips
This white vegetable contains plenty of falcarinol, an antioxidant with anti-inflammatory and anti-cancer properties. (Parsnips contain five times more falcarinol than colourful carrots.) And one cup of cooked parsnip delivers 20 mg of vitamin C.
Parsnips are also a good source of quercetin, kaempferol and apigenin, flavonoids which fend off free radicals and reduce inflammation.
Roast parsnips with herbs or mash cooked parsnips with other root vegetables such as carrot, turnip or sweet potato. Make parsnip chips by slicing parsnips thinly, brushing with olive oil and baking until crisp.
Oats
Well-known for their cholesterol-lowering fibre, oats also contain selenium and several compounds with high antioxidant activity including flavonoids, lutein + zeaxanthin, tocopherols (the major forms of vitamin E) and selenium.
Oats are also a unique source of avenanthramides, antioxidants which aren’t found in other whole grain cereals. Avenanthramides have been shown to dampen inflammation and inhibit the growth of human breast and colon cancer cells in lab studies.
Besides starting your day with hot oatmeal or overnight oats, blend oats into smoothies and add them to muffin and pancake batters. Use oats to thicken soups and stew or bind meatloaf and meatballs.
Pecans
When it comes to tree nuts, pecans have been shown to have the most powerful antioxidant properties when studied in tests tubes.
They’re a rich source of flavonoids, tocopherols and phenolic compounds called ellagic acid and gallic acid. Pecans also contain lutein + zeaxanthin
A small study from Loma Linda University involving young and middle aged adults demonstrated that after eating a test pecan meal, blood levels of vitamin E doubled and antioxidant activity increased.
The research also showed that levels of oxidized LDL cholesterol in the bloodstream declined for up to eight hours after eating the nuts. (LDL cholesterol can become oxidized by free radicals. Oxidized LDL triggers inflammation and other processes which contribute to atherosclerosis.)
Add raw or toasted pecans to salads, stir them into yogurt, sprinkle them over hot cereal or simply snack on the out of hand.
Mushrooms
All mushrooms are a rich source of two potent antioxidants called glutathione and ergothioneine. Porcini and maitake have the highest levels of glutathione, while shiitake, oyster, King oyster and maitake have the greatest amounts of ergothioneine.
Mushrooms also supply plenty of the antioxidant selenium.
Add mushrooms to salads, soups, pasta sauces, whole grain pilafs, stir-fries, egg dishes and crudité platters. Or enjoy them as a side dish sautéed with a splash of balsamic vinegar.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.