Page 22 - EatingWell Special Edition Superfoods 2019

D I S E A S E F I G H T E R S

antioxidant-rich and often considered super- mushrooms. “They help the body make gluta-
foods,” says Nielsen. This is not only because they thione, which is one of the strongest antioxidants
contain great quantities of antioxidants, but also we have,” says Boham.
because there’s been so much research on these
specific foods to better understand their impact Take It to the Next Level
on health. “All of these foods are great places to There are subtle ways you can go about pumping up

start when trying to get more antioxidants into your antioxidant intake. First is the add-in strategy.
your every day,” says Boham. So go ahead and pile If you’re already making a salad or roasting broc-
on the blueberries. Eat more spinach. (A 2011 re- coli or seasoning your dinner, simply incorporate
port in the European Journal of Nutrition found that another antioxidant-packed superfood element.
even a moderate consumption of 1 cup of spinach a Sprinkle in nuts, roast garlic too, and toss a hand-
day protected against damage caused by oxidative ful of thyme into your already simmering stew. An-
stress.) Add broccoli, Brussels sprouts and kale into other add-in: healthy fats. “Always have a source of

the fold. (The American Institute for Cancer Re- healthy fat at a meal, such as extra-virgin olive oil,
search notes that cruciferous veggies may limit the nut butters or avocado,” says Nielsen. “Many anti-
production of cancer-related hormones and pre- oxidants are fat-soluble, meaning you need the fat
vent tumor growth.) But don’t stop there. to better absorb the antioxidant.” You can also make
When experts tout variety, they mean it: seek swaps. Trade your second cup of coffee for another
out different foods in differ- antioxidant-rich caffeinated beverage: tea. “Green
ent colors to fill your grocery tea especially,” says Nielsen. “Tannins, a type of an-
Seek out foods of cart week to week or season tioxidant in tea, are superb at fighting inflammation
different colors. to season. (Love orange car- and combating oxidative damage.”
A food’s pigment rots? Try purple next week.) Finally, eat both cooked and raw foods. “Some
is one of the A food’s pigment is one of antioxidants, such as vitamin C, are best preserved
easiest ways the easiest ways to discern at in fresh form, while others, like lycopene, are best

to discern at least some of its antioxidant absorbed when cooked,” says Nielsen. And since
least some of its properties. For instance, red foods like tomatoes contain both, changing it up
antioxidant and blue plants like beets is always best. When you are cooking, it’s best to
properties. and berries show that your shoot for a “tender-crisp” consistency to get the

food is rich in anthocyanin, max amount of antioxidants. (Bonus: Quickly zap-
an antioxidant that’s been ping veggies in the microwave is a great way to hold
proven to lower LDL cholesterol levels and blood on to a lot of antioxidants too.)
pressure and therefore reduce one’s risk for heart
disease. The oranges and yellows of carrots, sweet WILL UPPING YOUR ANTIOXIDANT INTAKE TODAY
potatoes, bell peppers and more signal that caro- turn your immune system around tomorrow? No.
tene is onboard. Research shows that consuming But it will get there over time. “All of these chronic
plenty of carotene-rich fruits and vegetables may conditions that tax our immune system take time

significantly reduce the risk of some chronic dis- to accumulate,” says Nielsen. “Diabetes, heart dis-
eases, including cancer and cardiovascular disease, ease, psoriasis—none of this happens overnight.” It’s
as well as eye-related conditions. all a slow build of many factors, including our lack
“Eating a variety of plants not only ensures of antioxidant-packed superfoods. “We need to let
you’ll obtain different antioxidants, it ensures that anti oxidants do their job and counter the damage
you’ve got the full arsenal working for you,” says that’s occurring every single day,” she says. Essen-
Nielsen, who notes that nuts and seeds always seem tially we need to be our own superheroes. “If we all

to fall off the antioxidant go-to list. “Just ¼ cup started consuming more whole foods, packed with
daily would be impactful,” she says. Another anti- antioxidants, we’d experience an enormous positive
oxidant oversight, perhaps to do with their less- impact in terms of health and disease prevention,”
than-rainbow-like appearance: garlic, onions and says Boham. “It’s in our reach.” •

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