Natural Home & Garden; January/ February 2012, Renewable Energy & Energy Efficiency.

The Disease-Fighting Diet, pg. 80 – 81.

Berries:

Among nature’s richest sources of antioxidants, berries are loaded with Vitamin C and Flavonoids, the chemicals that give fruits their color and may help reduce the risk of heart disease, cancer and memory loss.  Generally, the darker the berry, the stronger the disease-fighting properties.

Legumes:

Small red beans topped the list of more than 100 antioxidant-rich foods in a study published in the Journal of Agricultural and Food Chemistry.  ……..Colorful varieties such as red, black, pinto and kidney contain the most flavonoids. …….Opt for dried beans over canned – most foods cans are lined with the potentially dangerous chemical bisphenol A (BPA).  When you soak or cook beans, some of the flavonoids leach into the water. Reuse this nutritious liquid as a vegetarian stock in soups and stews.

Fruits:

To get the most antioxidant bang for your bite, choose organic Red Delicious, Granny Smith or Gala varieties and eat the peel, which contains quercetin and rutinose, strong antioxidants that may help combat inflammation, cell damage and blood circulation problems.

Vegetables:

Dark leafy greens such as spinach, kale and red leaf lettuce are excellent choices; artichokes, asparagus and red potatoes also provide antioxidants benefits.Researchers at the US Department of Agriculture found that some vegetables’ antioxidants level actually increase when they’re slightly cooked. Examples- red cabbage, yellow onions, broccoli and tomatoes.

Beverages:

Green and black teas are rich in catechins, a type of flavonoid that may help prevent blood clots, block allergic response, slow the growth of tumors, protect against Parkinson’s disease and even delay the onset of diabetes.  And the antioxidant resveratrol, found in red wine, may have anti-inflammatory properties that lower the risk of heart disease and strokes.  Coffee and many fruit juices also have high amounts of antioxidants.

Nuts:

Walnuts, pistachios, pecans, hazelnuts and almonds are great sources of the antioxidants vitamin E, which may have the ability to lower cholesterol, reduce heart disease rick and promote healthy, youthful skin.

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