(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
Everyone has had it drummed into them from their parents and grandparents from a very young age that they must eat their greens in order to be strong and healthy. This is not a myth. A diet high is fresh fruits and vegetables is essential for health and life. Besides the incredible fibre content, fresh fruits and vegetables are a rich antioxidant, mineral and vitamin source that support a healthy body throughout our lives. Antioxidants are fundamental for health and without them we would become malnourished and at risk of developing immune system related diseases, such as cancer. Luckily antioxidants are readily available and free when you shop at your local green grocer or farmers market. On the whole the most beneficial antioxidants are vitamins A, C, and E, zinc and selenium, lycopene, anthocyanin and beta-carotene. Rule of thumb when it comes to sourcing foods high antioxidants… Eat the purple, yellow, orange, red and pink brightly coloured fruits and vegetables.
Antioxidants are molecules or compounds that essentially act as free radical scavengers, preventing and repairing the damage caused by free radicals. Free radicals are known to cause damage to our cells, leading to a variety of diseases. Interestingly, many studies have now directly linked cancer in otherwise healthy people to damage caused by high free radical levels.
We can reduce the presence of free radicals by:
- Eating plenty of fresh vegetables and fruit
- Choosing organic produce where possible
- Eating plenty of healthy fats (olive, fish, avocado, coconut, nuts and seeds)
- Reducing alcohol intake
- Sleeping minimum 8hrs a night (attempting to go to bed before 10:30pm)
- Quitting cigarette and marijuana smoking (including passive smoking)
- Drinking plenty of filtered water each day
- Reducing your chemical exposure or toxic load
- Ensuring that you manage stress effectively
- Eating plenty of fresh vegetables and fruit
- Choosing organic produce where possible
- Eating plenty of healthy fats (olive, fish, avocado, coconut, nuts and seeds)
- Reducing alcohol intake
- Sleeping minimum 8hrs a night (attempting to go to bed before 10:30pm)
- Quitting cigarette and marijuana smoking (including passive smoking)
- Drinking plenty of filtered water each day
- Reducing your chemical exposure or toxic load
- Ensuring that you manage stress effectively
Healthy tip: Try not to overload on fruit, as this may lead to fermentation and fructose intolerance. Balance is the key. Symptoms of fructose intolerance include; excessive flatulence, abdominal cramping, afternoon fatigue, headaches and skin complaints.
Berrylicious Berries
Sweet, juicy berries are a summer delight and are a great addition to a fruit platter or breakfast smoothie. Most people love berries, yet know little about their health benefits. Of all the incredible foods that exist on Earth, berries are among the richest antioxidant source available and are renown for promoting health and preventing disease. Many studies have demonstrated that edible berries may play a positive role in the correction and prevention of cardiovascular disease, diabetes, oxidative stress, DNA damage, inflammation and degenerative disease. In addition, the antioxidant Anthocyanin found in berries may also improve nervous system and cognitive (brain) function, immunity and ocular (eye) health.
With their rich pigment and natural colour, confectionary companies are also getting on board, taking advantage of berries and other such foods that are rich in colour to add natural colouring to their products. Fruits and vegetable commonly used for this purpose are; blueberries, paprika, tumeric, carrot, beetroot and spirulina.
Crunchy Nuts
Nuts are one of the most nutritionally concentrated foods that exist in nature. They are a terrific source of healthy fats and protein necessary for brain and hormone function. Of all of the nuts, walnuts, pecans and chestnuts especially have the highest antioxidant content, with research suggesting that walnuts may have a positive role in maintaining heart health and in lowering cholesterol levels. In addition, if you look closely at the walnut in its shell it appears most identical to the human brain with its individual chambers, dura and sections, showing us that nature makes no mistakes!Bitter, Sweet Cocoa
There has been much talk of chocolate being a good source of antioxidants, which has put a smile on a woman’s face in many households. However, when making your chocolate choice, keep in mind that only dark chocolate has been found to have health benefits. The antioxidants or dietary flavonoids (epicatechin) found in pure cocoa may promote cardiovascular health (specifically by reducing blood clotting). Milk Chocolate on the other-hand has been found to interfere with the absorption of the antioxidants found in chocolate, negating the potential health benefits of dark chocolate and cocoa.
OXIDATIVE STRESS, DISEASE AND THE POWER OF ANTIOXIDANTS
The body has several mechanisms in place to counteract oxidative stress. Producing and absorbing antioxidants is just one. As mentioned previously, the roles of antioxidants is in neutralising excess accumulation of free radicals. This in time protects cells against toxicity, contributing to disease prevention.
Cancer
The development of cancer is more often than not a complex process that involves the immune system and is influenced by environmental stress. It has been well established in the science community that free radicals cause oxidative stress that causes DNA damage, resulting in genetically provoked cancers. Having adequate antioxidants in your diet, eating a healthy and well balanced diet, having adequate sleep, exercising regularly, minimising chemical exposure and reducing stress may all reduce oxidative stress, genetic damage and perhaps reduce the probability of cancer if it was to develop.
Cardiovascular disease
Cardiovascular disease (CVD) is a multi faceted disease that has specific risk factors relating to an unhealthy lifestyle. With our nation becoming more and more obese and unhealthy, heart disease has become the number one cause of death in Australia. Luckily in most cases CVD is 100% preventable and avoidable so long as we lower our cholesterol, stop smoking, control or prevent diabetes (type 2 mostly), lower blood pressure, improve our diet (reducing fat and increasing fibre), lower stress levels and start exercising regularly. In addition, consuming a diet high in antioxidants; vitamin A, C, E, selenium, copper, zinc, and manganese may also aid in preventing coronary heart disease.
Interestingly, the Mediterranean diet and lifestyle has been in the spotlight in regards to heart health for many years. Studies have explained that the abundance of fresh vegetables, fruit, red wine (flavonoids) and cold pressed virgin olive oil (polyphenolic acid) that Mediterranean people consume is in actual fact positive to health and may prevent heart disease (as well as cancers and degenerative diseases). Always keep in mind though that moderation and balance are the most important keys to implementing a healthy lifestyle.
ANTIOXIDANT QUICK LIST
*Acai * Goji *Pomegranate *Oranges *Raspberries *Blueberries *Tea *Kiwi *Strawberries *Cranberries *Mulberries *Blackberries *Noni *Grapes *Red *Wine *Cocoa *Mangosteen *Red *Capsicum *Carrots *Mango *Beetroot *Garlic *Eggplant
ANTIOXIDANTS FOR BREAKFAST
Super Vitality Juice:
1 Medium Carrot
¼ Small Beetroot (peeled)
10cm Celery Stalk
1 Apple
1 Orange
1cm Ginger Knob (optional)
3 Mint Leaves (optional)
Super Antioxidant Smoothie:
1 Medium Banana
½ Punnet Blueberries
4 Medium Strawberries
½ Mango
I Cup A2 Milk (or milk substitute)
1 Organic Egg
3 Ice Cubes
LUNCH BOX IDEAS
Veggies: Carrot sticks, Red Capsicum pieces, Celery Sticks (with freshly pressed peanut butter), Cucumber sticks.
Serve with home-made pumpkin hummus dip, avocado dip or tahini for extra antioxidants and healthy fats.
Pumpkin Hummus Dip:
- 1 Can Organic Chickpeas
- ¼ Pumpkin (roasted)
- ¼ Cup Organic Olive Oil
- 1 tsp Cumin
- ½ tsp Himalayan Salt, Pepper
Mix all ingredients together in a mixer machine and chill
Avocado Dip:
- ¼ lrg Lemon (squeezed)
- ¼ tsp Himalayan salt, pepper
- 1 lrg Avocado (mashed)
- 1 tbsp Organic Olive Oil
Mash and mix all ingredients together in a small bowl and chill
Nuts: Enjoy a handful of raw mixed nuts each day, including walnuts and pecans for added antioxidant benefit.
Fruit: In summer enjoy a small plate of mixed melons to get your green, pink and orange coloured antioxidants. In the winter months, you may snack on apples and citrus fruits. Do your best to eat the entire apple (including the core and pips) so that you may have a dose of vitamin B17, which has cancer-protective properties.
Salad: A salad is the easiest way to have your fresh and raw vegetable intake for the day. Mix together carrot, red capsicum, snow peas, cos lettuce, cucmber, mung beans, walnuts, pecans, goats fetta and serve with the below listed home-made dressing.
Red wine & Mustard dressing:
- 1/8 cup organic olive oil
- ½ tbsp red wine vinegar
- ½ tbsp seeded mustard
- 1 clove garlic (minced)- optional
- Himalayan salt, pepper
DINNER IDEAS
Whichever meal you prepare for your evening meal, be sure to add extra veggies. Whether it is a salad, stir fried vegetables or lightly steamed vegetables, having more vegetables than meat or complex starches/ carbohydrates on your plate is importance to health and longevity.
Be sure to also consume a varied and well balanced diet, having adequate fats and at least three colours on your plate.
As you journey through life, remember that fresh produce is our number one, most important nourishment. Whether we like or dislike fruits, vegetables, nuts and seeds, herbs and spices, we must eat them for our health. Enjoy your journey of health.
References:
Zafra-Stone, S etal. (2007). Berry anthocyanins as novel antioxidants in human health and disease prevention. Molec Nutr Food Res. Vol 51 (6). Pg. 675-683
Tapsell, LC etal. (2006). Health benefits of herbs and spices: the past, the present, the future. Med J Aust. Vol 21 (185) Pg. 4-24.
Serefini, M etal. (2003). Plasma antioxidants from chocolate. Natutre. Vol 424. Pg. 1013
Tribble, DL. (1999). Antioxidant Consumption and Risk of Coronary Heart Disease: Emphasis on Vitamin C, Vitamin E, and b-Carotene. AHA Nutrit Committ. Pg. 592- 595
Salganik, RI. (2001). The Benefits and Hazards of Antioxidants: Controlling Apoptosis and Other Protective Mechanisms in Cancer Patients and the Human Population. Journ Amer Coll Nutr. Vol 20 (5). Pg. 464- 472.
Blomhof, R etal. (2006). Health benefits of nuts: potential role of antioxidants. Brit Journ Nutrit. Vol 96 ( 2). Pg. 52–60.
Keen, CL etal. (2005). Cocoa antioxidants and cardiovascular health. Am J Clin Nutr. Vol 81. Pg. 298–303.
Pham-Huy, LA etal. (2008). Free Radicals, Antioxidants in Disease and Health. Internat Journ Biomed Sci. Vol 4 (2), Pg. 89-96
Trichopoulou, A & Vasilopoulou, E. (2000). Mediterranean diet and longevity. Brit Journ Nutrit. Vol 84 (2). Pg 205-209.
Kaneto, H etal. (1999). Beneficial effects of antioxidants in diabetes: possible protection of pancreatic beta-cells against glucose toxicity. Diabet. Vol 48 (12). Pg. 2398-2406.
Zambon, D etal. (2000). Substituting Walnuts for Monounsaturated Fat Improves the Serum Lipid Profile of Hypercholesterolemic Men and Women [A Randomized Crossover Trial]. Ann Int Med. Vol 132 (7). Pg. 538-546
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