1 © 2007-2011 Copyright Health-e Enterprises, LLC. All rights reserved. www.healinggourmet.


Your Guide to

Antioxidant Superfoods
By Kelley Herring & the Editors of Healing Gourmet®


DISCLAIMER: This publication does not provide medical advice. Always consult your doctor.

2 © 2007-2011 Copyright Health-e Enterprises, LLC. All rights reserved. www.healinggourmet.com

......... www.. 12 Get More Antioxidants with Organics ................. 6 Superoxide Dismutase: Disarming the Damagers ........................................... 4 Your Body’s Antioxidant Artillery ............................healinggourmet............................... 5 Glutathione: Guardian of Your Health ................................. All rights reserved....................... 16 Maximize Antioxidants...............................................com ....................... 18 3 © 2007-2011 Copyright Health-e Enterprises.......... in the Kitchen! ............... 9 The ORAC Scale................. 17 Antioxidant Superfoods ........................................................... 16 Antioxidant Wolves in Sheep’s Clothing ....................................................... 10 Key Antioxidant Nutrients ............................................................................Contents What is Oxidation? ....................... 8 Love Your Liver................................................................................................................... to Live Longer! ................... LLC...

vitamin C. As these molecules rob electrons from healthy cells. And while the effects are less visible immediately. All rights reserved. That is why your body has mechanisms to neutralize these molecules and repair their damage. LLC. called free radicals. Although it is impossible to escape the effects of oxidation. prevent. cellular damage. But if these antioxidants are in short supply.com vegetables (you’ll learn about these on p. like a line of dominos falling over. www. vitamin E. Antioxidants including carotenoids. selenium. 17) . Oxidation is the chemical process that causes the metal on your car to rust or a fresh-cut apple to turn brown. This same chemical process also happens within your body. they can cause a cascading series of damage. These rogue molecules are missing an electron. or limit oxidative damage to our cells caused by free radicals.What is Oxidation? Lines on your face? Skin feeling less taut? Plaque clogging your pipes? Oxidation plays a role in all of these processes. or if so many free radicals are formed that they overwhelm your body’s antioxidant defense system. After all.healinggourmet. making them highly reactive with other molecules within the body. and a colorful array of phytonutrients help repair. The oxidation process is perfectly natural within your body. fruits and  Preparing your foods in a way that maximizes their antioxidant levels Read on to learn how delicious fighting free radicals can be. legumes. cell mutation. You can get more antioxidants by:  Kicking up your body’s internal antioxidant artillery  Opting for organic foods that naturally produce more antioxidants  Choosing high ORAC foods including herbs. Free radicals are meant to be controlled by free radical scavengers known as antioxidants. 4 © 2007-2011 Copyright Health-e Enterprises. Mother Nature’s kitchen cabinet offers a cornucopia of antioxidant-rich foods and nutrients that help to combat free radicals. accelerated aging and disease are the result. accelerated aging and many forms of disease. oxygen is your primary metabolic fuel. spices. oxidative stress can lead to DNA damage. But this natural process causes damaging molecules to form.

com . www. artificial colors and other contaminants that cause oxidative damage. All rights reserved. But what might surprise you is that you get more freeradical protection from the antioxidants manufactured inside your body than you do from your food. 5 © 2007-2011 Copyright Health-e Enterprises.healinggourmet. It’s true! Endogenous antioxidants (meaning ―antioxidants produced or synthesized within the organism‖) are freeradical fighters made primarily by the liver. In this next section you’ll learn:  The specific foods you need to eat to help your body create  The exotic spice that kicks up your antioxidant production by turning on specific genes endogenous antioxidants  Why whole foods –not supplements– are the key to engaging your antioxidant artillery  How to protect your liver—your antioxidant manufacturing engine Let’s take a look at the jobs of each of these powerful free-radical fighters and how we can flip the antioxidant switch to the ―on‖ position. fighting free-radicals is job #1 (you’ll learn about the other 4 jobs in The Food Cure™). Use Your Kitchen Makeover to protect your cells and start living greener today. preservatives.Your Body’s Antioxidant Artillery When it comes to anti-aging and disease-proofing your life. They include the phase 2 detoxifying enzymes (glutathione and quinone reductase) as well as superoxide dismutase. Is There Poison in Your Pantry? Packaged foods can contain hundreds of additives. LLC.

Cysteine. glycine and glutamic acid. 13) you’ll learn about the cruciferous veggies that provide the greatest glutathione-inducing power. on the other hand.com • . Look for ―undenatured‖ grass-fed whey like Whey Advanced by HealthFX or Jay Robb’s whey protein (and learn about the benefits of grass-fed in Organics: Beyond Green) Cruciferous Vegetables: The broccoli family of veggies is especially high in organosulfur compounds which you learned about on p. glutathione production slows to a halt.Glutathione: Guardian of Your Health Glutathione is known as the body's master antioxidant and detoxifier. In addition to performing the critical task of neutralizing free radicals. aiding in their removal Participates in immune function Recycles vitamins C and E back to their active forms      But in order to reap the benefits of this health guardian. glutathione also:  Breaks down highly toxic peroxide and other damaging compounds (including xenoestrogens like bisphenol-a which you learned about in Smart Cooks Age Better) Protects cell membranes and DNA from damage Helps to repair damaged DNA Binds to carcinogens in the body. And for good reason. your body requires three glutathione precursors—cysteine. 8 of Smart Cooks Age Better. 6 © 2007-2011 Copyright Health-e Enterprises. But heating and pasteurizing destroys the delicate disulfide bonds that make these proteins active in the body.healinggourmet. • Grass-Fed Whey Protein Isolate: Whey is rich in proteins like alphalactalbumin which are a concentrated source of sulfur-containing amino acids. Keep your ―master antioxidant and detoxifier‖ working for you by enjoying these delicious ingredients: Sulfur-Containing Foods: Foods that provide high levels of sulphur-containing amino acids will help you achieve optimal levels of glutathione. Of these three precursors. And when this happens. LLC. All rights reserved. And later in this book (p. www. glutamic acid and glycine are available in abundant amounts. becomes depleted quickly.

• Foods High in Glutathione: Here are the foods naturally rich in glutathione (values per 100g) avocado (31 mg). In addition to enjoying Brazil nuts. It is quickly metabolize into glutathione and for this reason. All rights reserved. N-Acetyl-Cysteine (NAC): This supplement is derived from L-cysteine and acts as a precursor to glutathione. orange (11 mg).. shrimp and crab provide excellent sources of selenium as well. asparagus (26 mg). The Thistle Family: Milk thistle and artichokes contain compounds like silymarin . Boost Antioxidants. anti-aging glutathione too. wild salmon. has been approved by the FDA for use in acetaminophen overdose. sufides and other compounds which boost glutathione production. tomato (11 mg ). 7 of Smart Cooks Age Better). it also revs up your production of disease-fighting. grapefruit (15 mg). LLC. acorn squash (14 mg). Vitamin C: Vitamin C supplementation (500 mg/d) recycles the glutathione back to its ―active‖ from in the blood and improves its antioxidant protection too. So get moving! 7 © 2007-2011 Copyright Health-e Enterprises.healinggourmet.com . alpha-lipoic acid recharges oxidized antioxidants including vitamins C and E and increases levels of glutathione in cells. and cantaloupe (9 mg). The best source of selenium is Brazil nuts – with one ounce providing 767% of the daily requirement. Studies show that curcumin can increase glutathione levels by turning on the genes that make glutamate cysteine ligase (GCL) the enzyme required in glutathione synthesis. as well as carotenoids). Alpha-Lipoic Acid: Known as the ―mother antioxidant‖. • Garlic: The stinking rose is packed with organosulfur compounds like allicin. Omega-3 Eggs: Eggs are a perfect protein and provide the necessary precursor for glutathione. heating denatures the protein and reduces the potency of many vital nutrients (including the important omega-3 DHA.Organic. Low levels of selenium in your diet. www. Many veggies also contain selenium.with Exercise! What you eat is only half of the healthy lifestyle equation. means low levels of glutathione produced in your body. While cooked eggs still offer many benefits. The other half– exercise! In addition to the many well-established benefits of vigorous exercise. but the content of selenium in foods is directly related to the selenium in the soil—which is greatly depleted. To get the most. Turmeric: This essential ingredient in curry contains a powerful antioxidant called curcumin (see p.a natural liver detoxifier that helps to prevent the depletion of glutathione. wild halibut. Selenium: This cancer-fighting mineral is a co-factor in glutathione. watermelon (28 mg). try enjoying them raw whirled in a smoothie..

Because mitochondria consume over 90% of the oxygen used by cells. Let’s take a look at the three types of SOD in the human body: • SOD1: Found in the cytoplasm (or watery part of the cell). zinc and manganese. In order for SOD do its important job. LLC. naturally raised pork • Copper: Oysters. SOD contains amino acids as well as the metal ions copper. lentils. All rights reserved. • SOD2: Found in the mitochondria (or powerhouse of the cell). sweet potato.com . chard. cashews. almonds. clams. they are especially vulnerable to oxidative stress. pineapple. peanuts.Superoxide Dismutase: Disarming the Damagers Superoxide dismutase (SOD) is a potent antioxidant that repairs cells and reduces the damage done by superoxide – the most common free radical in the body. oatmeal. grass-fed beef and lamb. almonds. Here are the mineral-rich foods you need to enjoy help SOD do its dirty job: • Zinc: Oysters. In addition to SOD acting as an antioxidant. turnip greens. • SOD3: Found extracellularly (or outside of cells). it is also a powerful anti-inflammatory agent (learn more about why fighting inflammation is critical to your health in The Food Cure™). As a metalloenzyme. mustard greens. hazelnuts. sunflower seeds. brown rice.healinggourmet. crab. it requires a healthy supply of the metal ions to catalyze the free-radical fighting reactions. collard greens. cocoa • Manganese: Pecans. kale. www. garbanzo beans 8 © 2007-2011 Copyright Health-e Enterprises. spinach.

It’s the most effective form of detoxification for your body. grain-fed meats and farmed seafoods pose to your body due to the use of herbicides. Organic. 2.Love Your Liver. suppress your immune system and wreak havoc on your metabolic system. grapefruit and avocado-at our website. 3. pesticides and other contaminants). Glow & Purify: Engage in vigorous exercise. fungicides. www. Fats that Harm). 6. “Clean” Your Cookware: Certain types of cookware. bottles and other kitchen tools add to your toxic burden. Power Up with Power Foods: Fill your plate with the nutrient-dense foods discussed in this book that power up your natural antioxidant defensesglutathione and superoxide dismutase. All rights reserved. you need to keep it healthy. Grass-Fed & Wild: Eat only organic foods. aspartame) and preservatives (like sodium benzoate) that tax your liver. 7. storage containers. and offers too many benefits to list. They are enemy #1 to your liver… and your longevity.. grass-fed meats and wild seafood to lighten your liver’s load (see Organics: Beyond Green to learn about the toxic burden conventional produce. 8. Here are some tips: 1. monounsaturated and conjugated linoleic acid) and avoid harmful fats (like trans fats and omega-6s) that compromise your liver and promote free radicals (learn more in Fats that Heal. your body’s antioxidant artillery greatly depends on your liver. artichokes. And if you drink wine. start today—your life absolutely depends on it! 9 © 2007-2011 Copyright Health-e Enterprises.. To get the most out of your free-radical fighting machine. Pass on Prescriptions: Avoid prescription drugs if at all possible. 5. Enjoy Liver Lovers: Learn more about the specific foods that have been found to have a protective effect on the liver—including beets.com . Don’t Let Painkillers Kill YOU! Avoid over-the-counter drugs (especially acetaminophen/Tylenol) that damage your liver. 9. make sure it’s organic (see Organics: Beyond Green to learn about the top contaminated crops—including grapes). Imbibe Wisely: Enjoy alcohol in moderation. 10. LLC. Glisten.healinggourmet. Reduce that burden with tips you’ll find in Smart Cooks Age Better. Savor Healthy Fats Only: Enjoy healthy fats (like omega-3. to Live Longer! As you learned in the last few pages. Forgo Fakes: Avoid artificial sweeteners (sucralose. 4. If you don’t do it.

D. it’s important to understand the differences between the types of antioxidants and how they work. Some Like it Hot: In order to understand what ORAC scores really mean to health and disease prevention. Some are water soluble. All rights reserved.healinggourmet. So how does it work? ORAC tests challenge an antioxidant sample—blueberry extract. for example—against free radicals in a test tube. 10 © 2007-2011 Copyright Health-e Enterprises. We know the best preparation methods to maximize antioxidants and you’ll learn about them in Smart Cooks Age Better. The more the extract successfully negates free radicals. Ph. Some get stronger with heat while others shrink in their ability to quench aging free radicals at the very mention of a burner.The ORAC Scale When you think of ORAC. Here are several ideas to keep in mind to boost your antioxidant levels naturally: 1. Ph. it also concentrates the calories and sugar too. think of another ―O‖ word: octane.. an antioxidant expert at USDA’s Human Nutrition Research Center on Aging at Tufts University aligned with the team who initially published the concept of ORAC—physician and chemist Guohua Cao. Researchers evaluate the sample containing free radicals as well as the isolated extract.com . In the mid 1990’s. Scientists refer to this as the ―antioxidant capacity‖ of a food. the ORAC scale has its limitations and your own biochemistry factors in too. M. and his colleagues at the National Institute on Aging (NIA). Dr. But all antioxidants are not created equal. some are lipid soluble. 2. LLC. the greater the antioxidant capacity and thus the higher the ORAC score... high ORAC foods deliver more antioxidant protection to your body. Ronald Prior.D.D. Just like high-octane fuel delivers more energy per unit to your car. So what is ORAC anyway? Oxygen Radical Absorbance Capacity (ORAC) is simply a method of measuring the ability of a food to extinguish free radicals. The same is true for water-rich foods— like watermelon—whose ORAC score reflects low antioxidant content. Water Dilutes the ORAC Score: Don’t get ―diluted‖ into thinking you should be eating more energy dense dried fruits just because they have a high ORAC score. And the ORAC scale was born. While a raisin may concentrate the antioxidants in a grape. www.

Some fight singlet oxygen free radicals. soil conditions. LLC. it’s not necessarily from the high ORAC foods that fuel the body’s free-radical fighting furnace. may be most effective in the aqueous part of a cell. Antioxidants are Selective Specialists: You have a hair stylist for your hair. and a gardener for your lawn. health benefits and enjoyment! 11 © 2007-2011 Copyright Health-e Enterprises. Antioxidants are the same. Your Body Makes Antioxidants Too: In the next section—Your Body’s Antioxidant Artillery—you’ll learn that some of the most powerful antioxidant protection comes from inside the body. kefir and other fermented dairy. They are specialized. yogurt. for example.3. All rights reserved. 5. as well as in Organics: Beyond Green. www. Study upon study shows that the greatest antioxidant benefits come from foods in their natural state. a manicurist for your nails. There’s Antioxidant Variation Among the Same Foods: Harvest times. as well as probiotic foods including kombucha. growing conditions. it’s important to cultivate the healthy bacteria in the digestive tract by enjoying high-fiber foods that act as prebiotics. others are programmed to annihilate peroxyl radicals. temperature. sauerkraut. Vitamin C. Why? Because phytonutrients possess ―synergy‖ multiple components working together to produce stronger. A Healthy Gut Absorbs More Antioxidants: We can test the freeradical fighting ability of extracts in test tubes. 6.com . The bottom line? Enjoy a wide spectrum of antioxidants from the cleanest food sources available to provide maximum protection. 7. This is exactly why it’s important to enjoy a whole foods diet that provides the entire antioxidant army. And while this protection does in fact come from foods. ripeness and other factors can dramatically affect the antioxidant capacity of foods. season. Learn more in Your Digestive Ecosystem. Vitamin E may be most effective in the fatty parts of the cell (including the membrane bilayer and mitochondria). 4. use of chemicals. Supplements Can’t Mimic Foods: Think you can pop a pill that will replace the unique antioxidant effects of a blueberry… a sweet potato… or green tea? Think again. You’ll learn later in this book.healinggourmet. You wouldn’t expect the yardman to paint a perfect French manicure or the hair stylist to groom your petunias. but their behavior in the body can vary greatly. better effects than the isolated compounds do alone. why organic foods give you more antioxidant bang per bite. To maximize absorption of antioxidants.

Allicin: Also found in garlic. Ajoene: This sulfur-rich nutrient. Carotenoids: This diverse group of more than 600 lipid-soluble plant pigments includes beta-carotene. carotenoids are believed to be most protective in cell membranes. it also kicks up the body’s phase 2 detoxifying enzymes. Curcumin: Found exclusively in turmeric. lycopene. LLC. strawberries. Because of their lipid-soluble nature. this potent antioxidant scavenges free radicals. All rights reserved. helps to inhibit the release of superoxide—the most common free radical in the human body. alpha-carotene. It’s also a natural internal sunscreen that protects skin from sun damage and discoloration. lutein. cranberries. it may significantly boost antioxidant activity in the body. hydroxyl radicals and singlet oxygen. 12 © 2007-2011 Copyright Health-e Enterprises. Ellagic Acid: A potent antioxidant found in raspberries. Anthocyanins: This group of more than 400 red-blue substances is found Primarily in berries and scavenges four types of cell-damagers—superoxide radicals. found exclusively in garlic. fights inflammation and boosts the body’s phase 2 detoxifying enzymes. pecans and pomegranates that neutralizes free radicals and disarms carcinogens.com .Key Antioxidant Nutrients In this section. oyster.healinggourmet. EGCG: Found in green tea. zeaxanthin and cryptoxanthin. walnuts. Ergothionene: This antioxidant is found in mushrooms (shiitake. not only does this potent antioxidant scavenge free radicals. hydrogen peroxide. astaxanthin shows antioxidant capacity 10 times stronger than other carotenoids. Astaxanthin: Found in wild salmon. shellfish and microalgae. we’ll take a closer look at some of the phytonutrients (found in plant foods) and zoonutrients (from animal sources) that help to fend off your body’s nemesis: free radicals. king oyster and maitake have the most). Curious as to why mushrooms don’t rank on our list of 150+ Antioxidant Superfoods? While ergothionene does not contribute to total antioxidant activity in the mushroom. allicin helps induce the body’s phase 2 detoxifying enzymes. www. astaxanthin.

soy foods. grapefruits. red wine. berries. Table 1: Flavonoids in Common Foods Flavonoid Subclass Dietary Flavonoids Food Sources Anthocyanidins Cyanidin. Delphinidin. hot peppers Soybeans. Myricetin. apples. apples Theaflavins. Thearubigins. Learn about the medicines that drain the nutrients your body needs in Depleted By Drugs? 13 © 2007-2011 Copyright Health-e Enterprises. cocoa and beans (see Table 1 below). tea. www. celery. citrus. onions. LLC. As you’ve learned in this book. and purple berries. All rights reserved.Flavonoids: This large family of phytonutrients is found in a wide variety of healing foods—including apples. red and purple grapes. broccoli. the most powerful antioxidants are produced inside your body and require these raw materials to manufacture free-radical fighters. Genistein. grapes. Thearubigins: Teas (particularly black and oolong) Proanthocyanidins: Cocoa. blue. Epigallocatechin gallate Dimers and Polymers: Theaflavins. lemons Widely distributed in plant foods including yellow onions. Naringenin. Luteolin Daidzein. red grapes. Glycitein Are Drugs Draining Your Antioxidants? Many drugs — over the counter and prescription medications—deplete your body of vital nutrients. scallions. rather than acting as direct antioxidants. teas Parsley. Researchers believe that flavonoids protect cells by increasing the body’s production of phase 2 detoxifying enzymes and help to reduce inflammation. red wine Catechins: Teas (particularly green and white). apples. berries. Kaempferol. legumes Flavanols Flavanones Flavonols Flavones Isoflavones Apigenin. Proanthocyanidins Hesperetin. Petunidin Monomers (Catechins): Catechin. berries.healinggourmet. Peonidin. Malvidin. Pelargonidin.com . Eriodictyol Quercetin. red wine Citrus fruits: oranges. Isorhamnetin Red. chocolate. Epicatechin. Epigallocatechin Epicatechin gallate. thyme. kale. berries.

they turn into isothiocyanates—including sulforaphane. chopped (34 g) 32 Kohlrabi ½ cup. While fresh cruciferous veggies all start out with glucosinolates. And glucosinloates—found in the cruciferous family of veggies (see Table 2 below) are one of the most sulfur-rich groups of nutrients. chopped (50 g) 22 Bok choy ½ cup. helping to induce the phase 2 detoxifying enzymes and reduce inflammation.25 14 © 2007-2011 Copyright Health-e Enterprises. chopped (45 g) 29 Broccoli ½ cup.Glucosinolates: Earlier in this book. resveratrol has potent antioxidant activity.26 0. protects DNA from damage and has been found to boost longevity too. All rights reserved.com . chopped (28 g) 79 Turnip ½ cup.24-1. Table 2: Glucosinolate Content of Cruciferous Vegetables Food (raw) Serving Total Glucosinolates (mg) Brussels sprouts ½ cup (44 g) 104 Garden cress ½ cup (25 g) 98 Mustard greens ½ cup.28 0.89 0. LLC. raw Peanuts.17-1. chopped (35 g) 19 Resveratrol: Primarily found in red wine. chopped (45 g) 35 Kale 1 cup. Table 3: Resveratrol Content of Foods & Beverages Food Red wine (Spanish) Red wine (Global) Red Grape Juice Peanuts.89 0. cubes (65 g) 60 Cabbage. chopped (44 g) 27 Horseradish 1 tablespoon (15 g) 24 Cauliflower ½ cup.29-1. www. you learned that the endogenous antioxidants made by the body may afford more free-radical protection than antioxidant-rich foods themselves.32-1.healinggourmet. savoy ½ cup. red ½ cup.30-1. boiled Peanut butter Red Grapes Serving 5 ounces 5 ounces 5 ounces 1 cup 1 cup 1 cup 1 cup Calories/Serving Total Resveratrol (mg) 120 120 120 854 572 1517 110 0.04-0. phenethyl-isothiocyanate (PEITC) and others—when chewed and digested. chopped (67 g) 31 Cabbage.13 0.30 0. chopped (67 g) 67 Watercress 1 cup.01-0.

You’ll find more than 1. written in simple. Vitamin C: This well-known water-soluble antioxidant is found in citrus fruits. and leafy greens. vitamin C helps to boost glutathione production. easy-tounderstand language and grouped into searchable categories including:  Phytonutrients  Vitamins  Minerals  Additives & Preservatives  Fats  Contaminants  and many more! 15 © 2007-2011 Copyright Health-e Enterprises. vitamin E is a lipid-soluble group of eight compounds found primarily in nuts. organ meats and milk. melons. peppers. All rights reserved.Pterostilbene: This cousin of resveratrol is found predominantly in blueberries. nutritive oils (from nuts) and wheat germ. It’s a potent scavenger of the peroxyl-radical. As you learned earlier. papaya. Otherwise you are exposing yourself to a plethora harmful contaminants and inflammation-promoters (see Organics: Beyond Green for the dangerous byproducts in conventional foods that end up on your plate and Fats that Heal. berries. spinach and kiwi. www. broccoli. Vitamin A: This lipid-soluble antioxidant vitamin is found in animal products including egg yolks. tomatoes.500 pages of life-saving information that’s easily accessible. shows similar antioxidant capacity to resveratrol and has been found protective against several cancers. On the Web: Visit our website and check out our many Encyclopedias. Healing Tip: If you choose to eat organ meats—which are a rich source of certain nutrients—always ensure they are grass-fed and organic.com . Fats that Harm for how certain fats promote inflammation and disease). Vitamin E: Best known for its ability to protect LDL cholesterol from oxidative damage. dandelion greens. LLC. mangoes. as well as mango.healinggourmet. It is also converted by the body from beta-carotene. It is also essential for collagen synthesis (which is important for youthful skin and healthy blood vessels) and exerts most of its free-radical fighting power in the aqueous (or watery) part of the cell.

plant-based foods contain higher levels of eight out of 11 nutrients studied. www. You don’t have to be a chemist to know how to extract the most potency from healing foods. These compounds not only protect your body.Get More Antioxidants with Organics A redder. More Nutrients + Less Risk! Filling your plate with an organic superfood smorgasbord not only maximizes the antioxidants in your diet. but also protects you from dangerous contaminants like herbicides. What’s more. 16 © 2007-2011 Copyright Health-e Enterprises. Learn more in Organics: Beyond Green. But when crops are sprayed.com . That’s because the heat unlocks the lycopene matrix and the healthy fat boosts the bioavailability in your body. All rights reserved. That means they deliver more nutrition calorie for calorie than conventional grown foods. pesticides that wreak havoc on your metabolic machinery. LLC. Maximize Antioxidants.. There’s no doubt that organic foods boast more flavor. On the contrary! The tingle on the taste buds represents the benefit in your body. A comprehensive review of 97 studies entitled—New Evidence Confirms the Nutritional Superiority of PlantBased Organic Foods—found that organic. doesn't want to be tamed or tempered. That includes significantly greater concentrations of health-promoting antioxidants and polyphenols. Garlic. in the Kitchen! The name of the antioxidant game is pretty simple: know which antioxidants thrive in which environments. on the other hand. A sprig of basil that sings with notes and nuances that are indescribably fresh. Tomatoes—as you might have guessed—long to be slowly simmered with a high quality extra virgin olive oil.healinggourmet. more succulent tomato. acting as natural defense against pests and fungi. juicier. but they protect the plant as well. Simply refer to Smart Cooks Age Better for a list of foods and the best ways to prepare them. they no longer rely on their own defenses and produce less of these health-promoting nutrients. But that’s not all. researchers found that organically grown plant foods are 25 percent more nutrient-dense. Research shows they pack more nutrients than their conventional counterparts too..

the benefits of the ―superdrink‖ would be negated by the additives. Learn more about why avoiding additives. LLC. But look closer and you’ll often find sugars. their pitch may seem convincing. preservatives. Drinkable concoctions that promise the ability to fend off free radicals (and all sorts of ailments) with more vigor than any pure. whole food could ever hope. to products lining the shelves at your local healthy food store (like Tahitian Noni juice and even pomegranate juice). What’s worse. All rights reserved.healinggourmet. natural.Antioxidant Wolves in Sheep’s Clothing You’ve seen them. If the product you’re buying doesn’t have a label. they may do more harm than good.com . www. You’ll might be surprised to find an unhealthy dose of chemical sweeteners (like sucralose) and a whopping 20-30 grams of sugar per serving. Here’s why: • • • Sodium Benzoate + Vitamin C = Benzene (a carcinogen) Sugar = Insulin Resistance + Inflammation + Glycation Sucralose = Metabolic Disruption So where are these wolves in sheep’s clothing lurking? They’re found everywhere from smoothie shops (like Jamba Juice) to multi-level marketing meetings (like Mona Vie and clones). Even if the antioxidant levels of some of the constituent fruits is high. preservatives and artificial sweeteners is crucial to your health in Organics: Beyond Green and use Your Kitchen Makeover to get started purging your pantry and purifying your body today! 17 © 2007-2011 Copyright Health-e Enterprises. At a first glance. be sure to ask about the ingredients. and artificial sweeteners.

536 200. raw Sorghum grain.978 13. ground Cinnamon. fresh Rice bran Chili powder.636 21.426 27.446 267. fresh Mustard seed Pepper.933 76. boiled Beans. natural (non-dutched) Cumin seed. dried Parsley.healinggourmet. dried.257 27. dried. dried Cocoa powder.542 14. fresh Oregano.496 9. All rights reserved. fresh Walnuts.277 100.840 14.Antioxidant Superfoods Your Complete Guide to the Free-Radical Fighting Ability of 150+ Foods Rank 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 Food Cloves. ground Chocolate.823 17.504 40. dried Ginger. fresh Marjoram. fresh Ginger root. red Peppermint.645 9. dark Pecans Paprika. english Hazelnuts Cranberries. ground Oregano.541 9. black Cocoa powder. raw Pears.618 27. dried Curry powder. dried Savory.287 23.800 80.800 74. ground Sorghum.com . dried Basil.867 20. LLC. dried Turmeric.349 67.004 29. fresh Artichokes.919 15.970 13. dutched Sage. red kidney ORAC Score 314. www.465 9.297 24.129 159.000 13.553 48.416 8.940 17.459 18 © 2007-2011 Copyright Health-e Enterprises.584 9.200 32. bran. dried Tarragon. black Thyme.

552 6. Granny Smith (with skin) Dates.895 3. red raw Figs.274 6.275 4. raw Peanuts.141 5. raw ORAC Score 8.581 7. All rights reserved. black Pistachios Currants. raw Leeks. raw Agave. raw Basil. pinto.040 7. raw Cilantro.392 4.805 4.347 5.764 5. w/ peel Lentils.343 4. European.735 5.com . raw Plums. deglet noor Strawberries. raw Beans.383 3. raw Prunes Plums. smooth w/ salt Currants.432 3. www. black. raw Soybeans.882 4.552 6. raw Cabernet Sauvignon Raspberries.960 7. LLC.282 7. raw Apples.552 6.346 5.healinggourmet.997 5. raw Peanut butter.365 3. raw Blueberries. fresh Almonds.259 5. raw Onion powder Blackberries Garlic.034 4.387 3.983 7.665 6. raw Dill.166 19 © 2007-2011 Copyright Health-e Enterprises.454 4. dried Apples. fresh Blackeyed peas.898 3.577 3. black diamond. bulb + lower leaf. dried Garlic powder Artichokes. sweet.Rank 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 Food Beans.222 3. Red Delicious (with skin) Peaches. raw Cherries.779 7.

695 1.150 2. raw Pears. cooked. boiled ORAC Score 3. medjool Broccoli. baked w/skin Chives. cooked. boiled Lettuce. Haas Arugula.115 2.036 1.938 2.904 1. cooked Apples.183 2. dried Apples.386 2. dry roasted Spinach.037 2. raw Oranges.com .819 1. raw Peaches. Fuji (with skin) Guava.380 2. savoy.736 1. raw Oat bran cereal Quick oats. red leaf Cabbage.169 2.743 1. white-fleshed Dates.746 1.healinggourmet.814 1. LLC. navel.Rank 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 Food Raisins Pears.550 2. Gala (with skin) Cardamom. raw Old fashioned oats.680 1. red-fleshed Bread.990 1.252 2. raw Agave.963 1.599 2.687 1.644 20 © 2007-2011 Copyright Health-e Enterprises.948 1.094 2. www.387 2. baked Asparagus.828 2. raw Cabbage. air-popped Radishes.764 2. raw Sweet potato.767 1. All rights reserved.708 1. dry Asparagus. frozen Potatoes. raw Beets. boiled Prune juice Guava. red.941 2. red anjou Popcorn. russet.050 2.933 1. flesh + skin. dry Macadamia nuts. pumpernickel Cashew nuts Avocado.

white Lemon juice.421 1. raw Broccoli.362 1.Rank 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 Food Mandarin oranges. green.com . raw Salsa Peppers. gold Extra virgin olive oil Grapes. romaine Lettuce.260 1. raw Alfalfa sprouts Lettuce. orange. white.301 1.225 1. raw Apricots Onions. raw Eggplant. raw ORAC Score 1.521 1.115 1. raw Mangos. sweet. mixed grain Brazil nuts. boiled Kiwi Bananas Onions.419 1. butterhead Bread. raw Green tea Agave. sautéed Kiwi. raw Onions. All rights reserved.552 1. raw Beans.001 984 965 933 923 904 882 879 863 847 21 © 2007-2011 Copyright Health-e Enterprises.510 1. green.447 1.220 1.253 1. raw Parsley.002 1.034 1. raw Peppers.238 1. yellow. cooked Grapefruit. raw Grapefruit juice. www. pink. raw Broccoli raab.548 1.620 1.515 1. pinto. red. raw Spinach.healinggourmet.118 1. raw Grapes.210 1. sweet. red. sweet. LLC. raw Onions.423 1.150 1.247 1. raw Peppers. raw Chickpeas. yellow.

green. All rights reserved. yellow. red. dried Red wine vinegar Tomatoes.healinggourmet. canned Pumpkin. frozen Apple cider vinegar Tomatoes. ripe. yellow. iceberg Poppy seed. boiled ORAC Score 847 829 823 791 766 759 750 741 728 726 694 694 666 620 616 615 600 564 546 524 508 497 486 483 438 418 410 406 396 385 315 307 290 245 22 © 2007-2011 Copyright Health-e Enterprises. sweet. raw Peas. snap. red. raw Cantaloupe. cooked.Rank 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 Food Peppers. sweet. boiled w/o skin Beans. cooked Butternut squash. LLC. sweet. snap. raw Nectarines. raw Peppers. mature. raw Fennel bulb. green. plum. sautéed Peas. split. yellow. green. raw Celery. sweet. canned Carrots. raw Cauliflower. raw Cabbage. boiled Pine nuts Peppers. sautéed Cauliflower. mature. raw Tomato juice. raw Corn. cooked. raw Beans. raw Lettuce. canned Eggplant. www. raw Sweet potato. grilled Tomato sauce. raw Peppers. raw Peas. raw Orange juice. raw Lime juice. raw Pineapple. sweet.com .

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Matthews D. Lean ME. Micol V. Burns J.) grape variety. 105. 104. Moreno-Labanda JF. Resveratrol. Life Sci. Mercola.113(2):230-234. Med Sci Sports Exerc.48(4):1243-1246. Karumanchiri A. 95. Creasey LL. et al.49 (12):5797-5808. 2001. egg. 2000. Physiol. 1990b. Piceid.. de La Torre-Boronat MC. J Agric Food Chem. Mercola.31(7):987-997.trol. Biological effects of resveratrol. Goldberg DM. 99. Extraction of phenolics and changes in antioxidant activity of red wines during vinification. Plant foods and herbal sources of resvera.com . J Agric Food Chem.and trans-resveratrol and their glucosides in white and rosé Vitis vinifera wines from Spain. Determination of piceid and resveratrol in Spanish wines deriving from Monastrell (Vitis vinifera L. J. Eleftherios P. Lamuela-Raventos RM. Jr. Gardner PT. Romero-Perez AI. 2004.52(15):4713-4719. J Agric Food Chem. Soleas G. Cole RJ. Fremont L. All rights reserved. J Agric Food Chem.. Ballington JR. J Agric Food Chem. 96. LLC. Ibern-Gomez M. J Agric Food Chem. J Agric Food Chem. 98. 22(2): 203-218 28 © 2007-2011 Copyright Health-e Enterprises. 97.47(4):1435-1439. Levels of cis. 103. Lizama V. J Agric Food Chem.44(8):2124-2128. Perez-Fons L.47(4):1533-1536. www. Hendrix KW. and egg products. 106. Raw eggs for Your HealthMajor Update.43(5):1245-1250. 102. McMichael RW. Dewey J. and piceatannol in vaccinium berries. Phytoalexin production potential of grape berries.52(17):5396-5403. Kalt W. 1988.50(11):3337-3340. de la Torre-Boronat MC. the major resveratrol derivative in grape juices. J Agric Food Chem. Direct gas chromatographic. pterostilbene. An overview of the salmonella enteritidis risk assessment for shell.mass spectrometric method to assay cis-resveratrol in wines: preliminary survey of its concen. 1999.G535. 100. Saura D. 1996. Ashihara H. 101.healinggourmet. Waterhouse AL. Am. Powers SK. Occurrence of resveratrol in edible peanuts. Yan J. Magee JB. trans-resveratrol content in commercial peanuts and peanut products.com Hope B. Yokota T. Rimando AM. 2000. 1999. Lamuela-Raventos RM. Exercise Training-Induced Alterations in Skeletal Muscle Antioxidant Capacity: A Brief Review. 2004. 2002.94. Ng E.tration in commercial wines. 1999. Sanders TH.66(8):663-673. 259: G530. Coffee M. J Am Soc Hortic Sci. 107. Crozier A. Risk Anal 2002 Apr. Romero-Perez AI. Fate of dietary glutathione: Disposition in the gastrointestinal tract. Mallavia R. Duthie GG. 1995. Burns J. Crozier A. Sobolev VS. J. Lean ME.

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