Live Well, Eat Well: The Antioxidant Connection

Below is an article I wrote for a medical nonprofit organization's electronic newsletter.

The medical research community and media have inundated the general public with positive reports regarding the antioxidant connection to health benefits. Research has confirmed that diets rich in foods and beverages such as red wines, dark chocolates, cocoa, and certain fruits have multiple health benefits.

Antioxidants, found in foods and beverages discussed later in this article, have the ability to act as “scavengers” by neutralizing destructive “free radicals” in the human body. Normally, the body’s defense system destroys the free radicals. However, when stress, medical conditions, pollution, or other conditions weaken the body’s capability to destroy the free radicals, damage to the body may occur. Cancer, heart disease, early aging, and other chronic disease may develop. Antioxidants may reduce the plaque that clogs arteries and can lead to heart attacks and strokes.

Recently in Spain, researchers announced that cocoa contains more than 600 chemicals that may help to fight cancer, heart disease, rheumatism, stress, and protect the immune system.

Dr. Kris-Etherton of Penn State University believes that compounds found in cocoa also have the potential to keep arteries flexible and increase blood flow. He states, “My research shows that a diet containing about an ounce of chocolate a day increases good cholesterol and prevents bad cholesterol from oxidizing, a process that may lead to heart disease.” Consumers are urged to not overindulge in chocolate but to include it with a healthy diet including nuts and fruits.

Research has proven that the following foods and beverages will give you the most antioxidant bang for your buck!

BEVERAGES: Red Wines, Elderberry Juice, Prune Juice
FRUITS: Cranberries, Red Grapes, Apples, Melons, Nectarines, Oranges, White Grapes, and Strawberries

Sources:

Phenol Antioxidant Quantity and Quality in Foods: Fruits (Vinson JA, Su X, Zubik L, Bose P)
Department of Chemistry, University of Scranton, Scranton, PA, USA)

Antioxidant Properties of Commercial Alcoholic and Nonalcoholic Beverages (Lugasi A, Hovari J). National Institute of Food Hygiene and Nutrition, H-1097 Budapest, Gyali ut 3/1., Hungary)