The Western lifestyle — with its processed foods, reliance on medications, and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals. Because many of us are exposed to such high rates of oxidative stress from a young age, more than ever we need the power of antioxidants, which means we need to consume high antioxidant foods.
Aviram M, Rosenblat M, Gaitini D, Nitecki S, Hoffman A, Dornfeld L, Volkova N, Presser D, Attias J, Liker H, Hayek T. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004;23:423–433. doi: 10.1016/j.clnu.2003.10.002. [PubMed] [CrossRef]
Dark chocolate's potent antioxidant content—along with some of the other mechanisms of nutrients—make it a treat for your immune system. Cocoa can modulate the inflammatory response of your immune system. Inflammation is tissue's response to pathogens, chemicals, wounding, or infections. Flavonoids are generally associated with anti-inflammatory properties, and chocolate is filled with them.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease. (6)
As demonstrated in the present study, the variation in the antioxidant values of otherwise comparable products is large. Like the content of any food component, antioxidant values will differ for a wide array of reasons, such as growing conditions, seasonal changes and genetically different cultivars [46,58], storage conditions [59-61] and differences in manufacturing procedures and processing [62-64]. Differences in unprocessed and processed plant food samples are also seen in our study where processed berry products like jam and syrup have approximately half the antioxidant capacity of fresh berries. On the other hand, processing may also enhance a foods potential as a good antioxidant source by increasing the amount of antioxidants released from the food matrix which otherwise would be less or not at all available for absorption . Processing of tomato is one such example where lycopene from heat-processed tomato sauce is more bioavailable than unprocessed tomato . The large variations in antioxidant capacity observed in the present study emphasize the importance of using a comprehensive antioxidant database combined with a detailed system for food registration in clinical and epidemiological studies.
Although the brain does require a certain amount of sugar in order to function properly, this type is known as glucose and is found naturally in foods like fruits and grains. It’s fructose, sugar that’s added to processed foods and beverages, that is of far more concern, as consuming excess amounts of it can have long-term negative effects—including these five.
Initial studies have been carried out to examine the association between intake of antioxidant rich foods and their health effects [67,70]. Some of these studies describe a beneficial effect on oxidative stress related chronic diseases, e.g. from intake of nuts [49,69], pomegranates [71-73], tomatoes , coffee , tea [54,75,76], red wine [77-79] and cocoa . The highly reactive and bioactive phytochemical antioxidants are postulated to in part explain the protective effect of plant foods. An optimal mixture of different antioxidants with complementary mechanisms of action and different redox potentials is postulated to work in synergistic interactions. Still, it is not likely that all antioxidant-rich foods are good sources and that all antioxidants provided in the diet are bioactive. Bioavailability differs greatly from one phytochemical to another [26,27,80], so the most antioxidant rich foods in our diet are not necessarily those leading to the highest concentrations of active metabolites in target tissues. The antioxidants obtained from foods include many different molecular compounds and families with different chemical and biological properties that may affect absorption, transport and excretion, cellular uptake and metabolism, and eventually their effects on oxidative stress in various cellular compartments . Biochemically active phytochemicals found in plant-based foods also have many powerful biological properties which are not necessarily correlated with their antioxidant capacity, including acting as inducers of antioxidant defense mechanisms in vivo or as gene expression modulators. Thus a food low in antioxidant content may have beneficial health effects due to other food components or phytochemicals executing bioactivity through other mechanisms.
Can't remember where you put your keys or why you walked into a particular room? Chocolate may help: Recent research suggests that antioxidants called flavanols found in cocoa can helpimprove function in the area of the brain responsible for this type of age-related memory loss. Participants in the study were placed on a special diet high in raw cocoa flavanols called epicatechin. At the end of the three-month period they scored significantly higher on memory tests than the control group.
If you want to increase your intake of high antioxidant foods changing your diet is the way to go. Begin by cutting down on processed foods—which are often devoid of antioxidants and promote free radical formation—and replacing them with fresh vegetables, fruits, and minimally processed grains. If you love bread, switch to whole grain; if you have a sweet tooth, grab a few pieces of dried apples or apricots, or a couple of squares of dark chocolate. And, of course, season your cooking with herbs or spices.
But since those antioxidants come with a generous portion of sugar, milk, and butter, chowing down on chocolate isn't an excuse to skip your workout. Chocolate and exercise actually work surprisingly well together: Another recent study, out of Australia this time, showed that eating chocolate high in healthy antioxidants reduced the blood pressure-raising effects of exercise on overweight individuals. So go ahead and reward yourself. A chocolate bar has five times the flavonoids of an apple, after all.
So what did the study show? The researchers found that the flavanol content of cocoa powder (30.1 milligrams per gram) was significantly greater than all of the other super fruit powders. It was also revealed that dark chocolate’s antioxidant capacity was higher than all of the super fruit juices except pomegranate. The total polyphenol content per serving was also highest for dark chocolate (about 1,000 milligrams per serving), which was significantly higher than all of the fruit juices except pomegranate juice. (11)
Sugary foods are addictive, giving us a quick 'fix' that tempts us back time and time again. Foods high in sugar have been shown to activate the reward pathway in the brain by releasing dopamine, similar to that of addictive drugs. The nutrient chromium could help to restore normal insulin function and supplementation has been shown to contribute to the maintenance of normal blood glucose levels and to reduce sugar and carbohydrate cravings. I recommend Lepicol Lighter (£17.99), a new supplement which contains 7 strains of live bacteria, chromium, glucomannan and psyllium husk fibres which increase satiety and support healthy bowel movements.
I only recommend buying and eating small amounts of minimally processed dark chocolate with a cacao content of at least 70 percent. This type of chocolate contains the most powerful antioxidants and the least amount of sugar. Thankfully, there are a lot of chocolate brands today that offer options that fits this 70 percentage minimum suggestion. The higher the percentage, the greater the potential health benefits of dark chocolate.
Any sugar added in our food is dangerous. We can avoid these dangers by satisfying our sweet tooth with fresh fruit in place of refined sugars. Other concentrated sweeteners, such as agave, honey, and maple syrup are equally dangerous. By eating fresh fruit we get the satisfying sweetness and the added bonus of the fruit’s fiber, antioxidants, and phytochemicals that curtail the surge of sugar in the bloodstream and block its negative effects.
Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.
No, it’s not your imagination; some research supports the idea that chocolate really can boost your mood. It’s the fatty acids that do the trick, and dark chocolate contains two saturated fatty acids — palmitic and stearic acids — in addition to its health-boosting flavonoids. More research needs to be done, DuBost says, but studies have found that chocolate in particular can make you feel happier and improve your mood. The theory is that chocolate stimulates the neural activity in the regions of the brain associated with pleasure and reward, she says.
Ahh, the soothing bliss of chocolate! Do you crave that milky brown sweetness, that molten cocoa, sugar and milk mixture melting in your mouth? Do you satiate that craving, only to feel utterly betrayed and guilty for having participated in consuming something so sinfully delicious? Dark chocolate is here for you! This rich treat is an excellent substitute for milk chocolate – the high-in-sugar chocolate most people consume! Dark chocolate, however, is full with a lot of more nutrients and can prove positive for your health. It is one of the best sources that contains antioxidants in the world, coming from the seed of the cocoa tree, often with higher cocoa content than other chocolates. In fact, the antioxidants in cocoa can help you fight against heart disease, some cancers and even diabetes.
Our results show large variations both between as well as within each food category; all of the food categories contain products almost devoid of antioxidants (Table (Table1).1). Please refer to Additional file 1, the Antioxidant Food Table, for the FRAP results on all 3139 products analyzed. The categories "Spices and herbs", "Herbal/traditional plant medicine" and "Vitamin and dietary supplements" include the most antioxidant rich products analyzed in the study. The categories "Berries and berry products", "Fruit and fruit juices", "Nuts and seeds", "Breakfast Cereals", "Chocolate and sweets", "Beverages" and "Vegetables and vegetable products" include most of the common foods and beverages which have medium to high antioxidant values (Table (Table1).1). We find that plant-based foods are generally higher in antioxidant content than animal-based and mixed food products, with median antioxidant values of 0.88, 0.10 and 0.31 mmol/100 g, respectively (Table (Table1).1). Furthermore, the 75th percentile of plant-based foods is 4.11 mmol/100 g compared to 0.21 and 0.68 mmol/100 g for animal-based and mixed foods, respectively. The high mean value of plant-based foods is due to a minority of products with very high antioxidant values, found among the plant medicines, spices and herbs. In the following, summarized results from the 24 categories are presented.
That’s why one bite of ice cream never feels like enough and before you know it, you’re looking at the bottom of a pint. Or why you find McDonald’s french fries so hard to resist—the ingredient list includes both dextrose, an added sugar, and fat in the form of canola oil, corn oil, soybean oil and hydrogenated soybean oil. Dip those fries in ketchup and you’re getting even more sugar—this time high fructose corn syrup.
In Table Table44 we present an excerpt of the all the berries, fruits and vegetables analyzed. One hundred and nineteen berries and berry products were analyzed. The average antioxidant content of berries and berry products is relatively high with 25th and 75th percentiles being 1.90 to 6.31 mmol/100 g, respectively. There were 13 samples with especially high antioxidant capacity in this category, including dried amla (Indian gooseberry, 261.5 mmol/100 g), wild dried dog rose (Rosa canina) and products of dried dog rose with antioxidant contents in the range from 20.8 to 78.1 mmol/100 g. Dried wild bilberries (Vaccinum Myrtillus, native to Northern Europe), zereshk (red sour berries) from Iran and fresh dog rose (from Norway and Spain) have mean antioxidant contents of 48.3, 27.3 and 24.3 mmol/100 g, respectively. Other examples of antioxidant rich berries are fresh crowberries, bilberries, black currants, wild strawberries, blackberries, goji berries, sea buckthorn and cranberries. The least antioxidant rich berry products are some of the berry jams with mean values of approximately 0.5 mmol/100 g.
Catsicas predicted that Herbert's mood would improve as the two week period progressed, but it seems she experienced the opposite. "It's very difficult to give up something that you are so used to," says Herbert. "It's not a small change and there were days where I was grumpy and frustrated. Chocolate and sweet coffee were my vices and suddenly I had no crutch to lean on during stressful times.
Evidence that dark chocolate may play a role in cancer prevention is limited but growing. Some preliminary studies on three continents — Europe, Asia, and North America — have shown that people who eat many flavonoids or a lot of antioxidant-rich chocolate develop fewer cancers than those who don’t consume them. Of the many flavonoids in chocolate, two in particular, epicatechin and quercetin, are believed to be responsible for the cancer-fighting properties.
While antioxidant content is important for many reasons (mainly as a protection against free radicals that can cause disease and degeneration of the body), foods with low numbers don’t necessarily have to be banished from your diet. Foods contain other nutrients that will round out your healthy eating regime. This scale is just a useful way to add more antioxidant rich foods into your meals.
LoseWeightByEating.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at LoseWeightByEating.com do not represent the views of each and every author or contributor to LoseWeightByEating.com. The publisher of this site is not responsible for any errors or omissions in any content herein.
Make your portion more powerful: A study in the Journal of Nutrition determined that the antioxidant ellagic acid (found in raspberries, pomegranates, walnuts, and cranberries) enhanced the ability of quercetin (an antioxidant found in apples, grapes, onions, and buckwheat) to kill off cancerous cells. Here are some other foods that can help fight cancer.
The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.
Things get a little bumpy when the liver becomes full of glycogen due to excessive refined sugar consumption. When you eat too much sugar, the fructose levels build up, and the liver eventually turns them to fat. That fat can get stuck in the liver, which causes non-alcoholic fatty liver. In other words, excessive sugar consumption can eventually have the same
An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.
To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (12).