Antioxidants are nutrients which slow the damage caused when the cells in our body metabolize oxygen. During this metabolism, molecular bonds can weaken and split, resulting in free radicals, roaming by-products which quickly try to attach themselves to the nearest stable molecule, potentially causing damage.
Free radicals are normal to an extent, sometimes triggered by the body’s own immune system, but the presence of too many free radicals or too few antioxidants, as well as environmental exposures like smoke, herbicides, radiation, and pollution, can all play a role in tipping the balance, resulting in oxidative damage to the cells.
Oxidative damage contributes to a host of diseases. Antioxidants can prevent and repair the damage of free radicals, and may also help build the body’s immune system, as well as reducing the risks of Alzheimer’s and Parkinson’s diseases, rheumatoid arthritis, asthma, cardiovascular conditions, macular degeneration, and cancer.
Many vegetables and fruits contain antioxidants, along with nuts, whole grains, and fish. Even red meat and chicken, both rich in Selenium, contain antioxidants, as do spices such as cloves, cinnamon and oregano.
However, finding the top ten or top twenty antioxidant rich foods is not merely a matter of assessing the total antioxidant capacity of any one particular food. Factors such as digestion and absorption, as well as food preparation can affect the potential benefit of antioxidants.
Following a proven diet such as the Mediterranean diet can be an easy, simple way to work antioxidants into an every day lifestyle. Since the 1940s, studies have consistently shown the health benefits of adapting the traditional diets of the Mediterranean culture.
An antioxidant rich Mediterranean menu might consist of a breakfast of berries and yogurt, with whole grain bread, drizzled with honey. Whole wheat pita bread provides a quick and easy base for both lunch and dinner when paired with Roasted Vegetables or Meatballs with Spanish Sauce. Serve a fruit rich in antioxidants like mangoes, cantaloupe and watermelon, for desert.
Roasted Vegetables
¼ c. extra-virgin olive oil
1 T. red wine vinegar
1 T. minced garlic
1 t. basil
1 c. olives
1 c. chopped tomatoes
1 c. chopped yellow bell pepper
1 c. chopped green bell pepper
1 c. chopped red onion
¼ c. chopped parsley
Salt and pepper to taste
1 c. crumbled feta cheese (4 oz.)
Mix and spread onto baking sheets.
Bake 450°F for 30 minutes.
Crumble feta on top.
Meatballs with Spanish Sauce
Meatballs:
1 lb. ground beef
½ c. bread crumbs
½ c. minced onion
1 egg
½ c. yogurt
Salt and pepper to taste
Combine ingredients; shape into balls
Place on baking sheet
Bake 375°F for 15 minutes
Sauce:
¼ c. olive oil
1 diced onion
1 diced green pepper
1 bay leaf
2 cloves
1 t. sugar
Salt and pepper to taste
1 piece whole wheat bread, cubed
1 lb. canned tomatoes
Mix and simmer for 30 minutes, using cubed bread to thicken sauce to taste.
Add cooked meatballs; simmer 20 minutes.
