We all know we’re supposed to get our five-a-day
but it is only recently that we are beginning to learn about the
secret behind the health benefits of fruit and veg: antioxidants.
But which should we go for to maximise the anti-ageing and health
benefits? Here are five of the best to get you
started.
Polyphenols
Berries fly past the competition to provide the highest levels
of antioxidants of most foods, with cranberries, blueberries and
blackberries packing the biggest punch. Both cranberries and
blackberries contain high concentrations of polyphenols, an
abundance of which are thought to exert anti-ageing effects such as
helping to reduce the inflammatory affects of coronary artery
disease and giving benefits to the immune system.
Try a pure concentrated cranberry tablet if you’d rather
avoid the excessive or nasty sugar substitutes found in most
cranberry drinks.
Lycopene
Ever wondered why tomatoes are red? It is actually the
antioxidant carotenoid pigment, lycopene, which gives them their
distinctive colour. Unlike other foods that can decrease in
nutrient value during cooking, the heating of tomatoes actually
increases the bio- availability of lycopene. It is the most
powerful quencher of singlet oxygen, the free radical abundant in
ultraviolet light that causes skin ageing, and as well as
protecting against those UV rays, high intakes of lycopene have
also been associated with the maintenance of a healthy
prostate.
Garlic
Garlic, although not the most fragrant of foods, is a treasure
trove of B vitamins, minerals and, most importantly, flavonoids.
Its active compound, allicin, responsible for its pungent aroma, is
also thought to be accountable for its health-promoting properties.
A natural anti-bacterial, it has been used for centuries to help
fight the common cold but more recent research suggests that its
antioxidant properties may help to keep the heart healthy by
lowering cholesterol and reducing atherosclerosis.
Selenium
Brazil nuts are a naturally rich source of selenium (although
the amount can vary depending on where they have been grown). The
UK’s intake of this essential antioxidant mineral has fallen
nearly 50% in the last 50 years and selenium deficiency has been
linked as a cause of numerous health problems. The recommended
daily intake is currently 75mcg per day for males and 60mcg per day
for females and studies using selenium supplements indicate that
selenium provides important antioxidant protection against the
diseases of older age and may help to boost immunity.
Green tea
Green tea is laden with antioxidant flavonoids that help to
prevent to oxidation of bad’ LDL cholesterol that can
contribute to atherosclerosis. In fact, it is the oodles of green
tea consumed in Asia that are thought to account for their lower
incidence of heart disease. The green tea flavonoids, known as
catechins, actually make up 30% of the weight of dry tea leaves and
are one of the most potent natural plant antioxidants in the
world.
back to the top »