The Superfoods

What’s the story about antioxidants?

Antioxidants can prevent or slow the oxidative damage to our body. When we live our lives our body cells use oxygen. And when we go for walks or increase our training our cells use even more oxygen. This process naturally produces unstable, potentially harmful chemical substances that can cause a lot of damage. These substances are called: free radicals.

Thankfully the body has it’s own defense mechanism called antioxidants. Antioxidants protect the body from the harmful effects of free radicals. They are trying to sweep free radicals up before they can cause damage. Sufficient levels of antioxidants can help prevent heart disease, cancer, reduce blood pressure, maintain optimal immune function and slow the effects of aging.

Some well known Antioxidant Vitamins and Minerals

Vitamins – Recommended Daily Intakes (RDI) – Antioxidant Activity – Sources

Vitamin A – 700-900 µg/d – Protects cells from free radicals – dairy products, fish
Vitamin C – 45 mg/d – Protects cells from free radicals – peppers, citrus fruits
Vitamin E – No RDI, upper level is 300 mg/d – Protects cells from free radicals, helps with immune function and DNA repair – oils, fortified cereals, sunflower seeds, mixed nuts, whole grains
Selenium – 60-70 µg/d – Helps prevent cellular damage from free radicals – Brazil nuts, meats, tuna, plant foods

*RDI’s for both gender (19-70+ years), data from MOH (Nutrient Reference Values for Aust and NZ)

Many people decide to increase their antioxidant status by using vitamin E and C and beta-carotene (vit A) supplements. Be aware, there is a risk of over consumption. Some antioxidants will act as pro-antioxidants when consumed in high quantities and in combination with factors such as exposure to pollution, smoking and excessive exercise. One famous study called the "Alpha Tocopherol, Beta Carotene Cancer Prevention Study", tried to determine whether taking vitamin E and beta carotene daily reduced the risk of lung cancer. In this study 18% more lung cancers developed in the people taking the antioxidant supplements, the opposite of what the researchers expected.

The best way to lay an antioxidant-rich foundation that's inhospitable to toxins and free radicals is through a combination of whole foods. Two recent European studies have found that high intakes of flavonoids from fruits and vegetables are related to low rates of heart disease and cancer.

My superfood list contains Fruits (e.g. grapes, berries, prunes), vegetables (e.g. spinach and tomato’s), wholegrains, oats, nuts and ginger. Please find below my first five.

Superfood 1: Berries
Berries are full of fiber, minerals and vitamins, and loaded with healing antioxidants. Blueberries, raspberries and blackberries are rich in antioxidants that can help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain a plant compound that combats carcinogens. Blueberries also appear to delay the onset of age-related loss of cognitive function.

Tip: Add ½ cup mixed berries into your cereal every morning

Superfood 2: Broccoli
Broccoli and other cruciferous vegetables like cabbage, cauliflower and Brussels sprouts, can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix.

Tip: Add steamed broccoli with hint of lemon juice to 2 evening meals per week

Superfood 3: Tomatos
In a Harvard study, tomatoes were found to be effective against prostate cancer. Men who ate at least 10 servings a week of tomato-based foods had 40% less risk of prostate cancer, while men who ate 4 to 7 servings per week had a 22% reduced risk compared with those eating less than 2 servings per week.

Tip: Add tomato’s into your salad, and use tomato based sauces for pasta’s

Superfood 4 Spinach
Popeye thought that eating spinach gave him strength, but it actually allowed him to hit a nutritional jackpot. Because lutein (an antioxidant found in spinach) is the main pigment in the macula and can help protect your vision. Studies have shown that people who eat spinach are less likely to develop cataracts and macular degeneration, the two most common causes of vision loss. Some preliminary studies have suggested that lutein can also help prevent heart disease.

Tip: Stir spinach through any pasta dish

Superfood 5: Whole grains
Vitamin E in grains is antioxidant that plays a role in preventing cancer, especially prostate cancer. Studies have found that broccoli can boost immunity, slow the progression of Alzheimer's disease, treat and possibly prevent arthritis, and treat male infertility. Vitamin E is also effective in protecting the bad cholesterol from oxidation. And inhibits platelet clumping so that blood clot formation is reduces. All beneficial to prevent cardiovascular disease!

Tip: Have an open sandwich made with whole grain bread, salad and some lean meat.

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