Antioxidants

These are the antioxidants which, along with vitamins and minerals, found in our food that fight the damage done to our bodies by a group of chemicals called “free radicals”.

Free radicals occur mainly when the body burns oxygen with glucose to make energy. In this process some incomplete “free radical” oxygen molecules grab a hydrogen ion from a nearby molecule. This molecule then grabs a hydrogen ion from another molecule and starts a chain reaction.

If left unchecked, this could lead to damage of the tissues. The job of the antioxidants is to mop up the free radicals and stop them causing damaging chain reactions. These free radicals have been found to be at the root of many diseases and the reason why our lifespan has yet to reach the optimum 120 years that many scientists believe is possible.

If you are reading this primarily to lose weight, I’m sure you are in no rush to have the slimmest body in the cemetery – so read on!

So important are antioxidants that the US Department of Agriculture Human Nutrition Centre at Tufts University in Boston, Massachusetts have produced a scorecard of the Oxygen Radical Absorbance Capacity of various foods showing their effectiveness in mopping up these damaging free radicals.

This league table is based on the value of 100 gm ( 3 ½ oz) of each food and is called ORAC for short and I have included the ORAC score with every food. If you are choosing between two different foods, it would be wise to go for the one with the highest score. I’ve also included, where relevant, the GI number of the food. You can then balance the health virtues against the weight loss properties.

Apples ORAC 218 GI36: I bet you’ve heard the expression: “An apple a day keeps the doctor away”. Well, there’s more than a bit of wisdom in that advice. Apples lower cholesterol and blood pressure, which can be a problem if you are overweight. They contain an anti cancer agent, called Chlorogenic Acid. Best of all for weight loss seekers: they are virtually fat free and come low on the Glycaemic Index.

So eat away! They are ideal as a mid morning snack to keep hunger pangs at bay – better than a banana, which is higher up the Glycaemic Index.

Apricots ORAC 164 GI15: Like most orange or red coloured fruits, they are jammed with the antioxidant beta-carotene, from which the body can make vitamin A. They are full of fiber, help the body make antibodies to fight off infection and boost the transport of oxygen in the blood. They stabilise blood sugar levels – important for weight control. If using dried apricots, which are extremely valuable, try to get ones free of sulphur dioxide, which is used as a preservative.

Aubergine ORAC 390 GI15: This is great in Indian curry, or other spicy dishes. It is a valuable ally for weight loss as it can counteract the effects of fatty foods on the bloodstream, It contains vitamins E and K.

Avocado ORAC 782 GI20: Beautiful vegetable that is rich in monounsaturated fat. Does not have much flavor, but a grate of black pepper and a few large shrimps or prawns turn it into a sumptuous starter or quick snack. Rich in potassium and a good source of vitamins A, some of the Bs, some C and E. 

Bananas ORAC 221 GI56: A real fast food if you need a quick energy boost. Unfortunately, not if you are trying to cut your weight, as is it high on the Glycaemic Index! So, if you’re weight watching, eat a beautiful crisp apple instead.

Beans (legumes) ORAC 136 mostly GI15: A great feature of Mexican and Italian dishes. High in soluble fiber, which may lower cholesterol and rich in insoluble fiber. Great for nourishing stews without piling on the pounds. A great protein and carb combination all in one package!

Beetroot ORAC 840 GI70: The popular French starter, “crudités”, literally – raw foods, combines sliced beetroot, raw carrot, cucumber dressed with olive oil and lemon juice and ganished with parsley, is fabulously tasty and healthy. 

Bell Peppers (red) ORAC 710 GI35: A richer source of vitamin C than even oranges! If you have never eaten these halved, laid on a metal tray, brushed with olive oil and slowly baked in an oven for 45 minutes at 200c (400f), you are in for a treat! Try adding some onions and leeks. Who ever said vegetables were rabbit food? This is far too good for rabbits!

Blackberries ORAC 2,036 GI32: Not only supply plenty of vitamin C, but vitamin E as well and well up the ORAC hit chart! They go particularly well with apples, when cooked.

Blueberries ORAC 2,400 GI37: These have the highest antioxidant levels of any fruit and thus protect against disease. They are also high in natural aspirin, which has recently been found to assist in a long and healthy life, if taken on a regular basis.

Broccoli ORAC 890 GI15: President George Bush Senior just happened to mention that he did not care much for this vegetable and found the White House blockaded by angry broccoli farmers!

It’s a great pity he does not eat this valuable antioxidant, anti cancer anti stress vegetable. It is also rich in cholesterol fighting fiber. It is a great source of chromium, needed to properly regulate insulin and blood sugar – both involved in weight control. The very latest research has found that, when eaten with cooked tomatoes, the health giving properties of both foods is actually higher, than when both are eaten separately! 

Brussels Sprouts ORAC 980 GI15: Like broccoli, a member of the valuable cruciferous group of vegetables. Recent research at the Institute of Food Research at Norwich, in the United Kingdom, has found it to have a potent anti cancer substance, called sinigrin, which cause pre-cancerous cells to self destruct.

Cabbage ORAC 298 GI15: Rightly revered in Ancient Rome as a health food. In more recent studies, eating cabbage more than once a week is calculated to cut the chances of contracting colon cancer by 66%. The iron it contains is easily absorbed by the body, due the large amounts of vitamin C it also contains.

Carrots ORAC 207 GI30(raw): If you are keeping an eye on the Glycaemic Index, you will note that, while raw carrots are low, cooking them raises them up the chart. Eat them raw as an appetiser, before your main meal, and very lightly steamed, as this breaks down the cell structure releasing more of the valuable beta carotene. 

Celery ORAC 61 GI15: This has been used in Asian countries to lower blood pressure for over 2,000 years. As one of the trinity of southern U S cooking, it adds great texture (and virtually no fat) to great dishes such as Gumbo.

Dried fruits ORAC 4,300(average) GI65 (approx): These are packed full of concentrated goodness, including fiber and antioxidants. Figs in particular have very high levels of Calcium, which has been shown is a valuable asset in losing weight.  Because they are fairly high in sugars, try and combine them with a low GI food, such as Oats. Such a combination – as in Muesli – is ideal.

Egg Plant (Aubergine) ORAC 390 GI15: This is great in Indian curry, or other spicy dishes. It is a valuable ally for weight loss as it can counteract the effects of fatty foods on the bloodstream. It contains vitamins E and K.

Garlic ORAC 1,939 GI15: This vegetable is top of the ORAC vegetable league, as it has  far more antioxidants than any other vegetable. Little wonder it is the mainstay of the delicious Italian and Far Eastern diets. Use garlic to replace the normal – unhealthy - flavoring in your diet, such as salt and saturated fat, and your weight will benefit, as well as your heart, arteries and general good health. Recent studies show that garlic can assist in the reduction of hardening of the arteries.

Ginger: Another mainstay of Far Eastern cooking. One of the reasons it is so good for your health is it is highly effective in keeping the blood less sticky and more free flowing. In laboratory tests, ginger has been very effective in stopping the sort of cell changes that lead to cancer.
 
Grapefruit (pink) ORAC 483 GI25: A rich source of vitamin C and associated bioflavonoids. These are found in the segment skin and the pith and assist the body to maximise the benefits of the vitamin C, so make sure you eat these parts too. Avoid eating this fruit if you have, or had, any kidneys stone probkems.

Grapes (red) ORAC 739 GI43: These are a marvellous fruit, particularly the red or purple grapes (white grapes only rate 446 on the ORAC chart). Recent research, based on a grape variety called Concord, has found that regular consumption can reduce high blood pressure and reduce the risk of a fatal stroke.

Kale ORAC 1,770 GI15: This dark green leafy vegetable is a member of the same family as broccoli, Brussels sprouts and cabbage. It is packed with protection for your body: amazingly rich in vitamins and minerals.  

Kiwi Fruit ORAC 602 GI52: Contains twice as much vitamin C as an orange, more fiber than an apple and as much vitamin E as an avocado. . Also contains a good supply of potassium, which is essential to keep blood pressure under control. Another feature of this valuable fruit is that it loses very little of the vitamin C - even after 6 months  storage, it still contains 90%.

Melons (cantaloupe) ORAC 252 GI63: The best ones to eat are the red and orange colored ones, as these contain beta carotene, from which the body will make vitamin A. It also contains large amounts of vitamin C. Being water rich, they are ideal to cleanse the digestive system of toxins. Great as a way of stopping kidney stones.

Onions ORAC 450 GI15: Closely related to wonderful garlic and so also rich in allicin, a powerful suphur compound that encourages the elimination of cholesterol from the body and reduces the amount of unhealthy fats produced by the liver.   

Oranges ORAC 750 GI43: A well known source of vitamin C and also packed with bioflavonoid and beta carotenes. Eat whole orange segments, rather than just pressing out the juice, as there is much value in the pith and membranes around the segments. Oranges go very well with carrots and salmon.   

Peas ORAC 364 GI48: Green peas are rich source of fiber and vitamins A B and C. One advantage is that they retain virtually all the goodness when frozen and are often a better bet that “fresh” peas in a pod.

Red and Green Bell Peppers ORAC 710 GI GI35: Very rich in vitamin C – particularly the red ones. It also contains a substance, called capsaicin, which gives chilies their spicy taste. This substance has the ability to stop cell changes in the body that may lead to cancer.

Prunes: ORAC 5,770 GI65: Right at the top of the ORAC tree. Interestingly, plums (from which prunes are made) only rate ORAC 949. The process of drying plums not only concentrates the flavor, but also the valuable nutrients to make this a real powerhouse of good things. As they are a bit high on the GI, combine them with a low GI food like oats. Try four or five on top of a bowl of steaming porridge oats – delicious. Always go for plump and juicy Californian Prunes – If you ever thought prunes were dry and tasteless, you are in for a shock!

Raspberries ORAC 1,220: This fruit is very high in natural aspirin. It has recently been found that taking a small amount of aspirin on a regular basis can protect against some cancers and increase longevity. What better way to get your regular dose than with delicious raspberries?

Raisins ORAC 2,830 (GI65): Like all dried fruits, a valuable source of concentrated fiber, iron, and potassium. Also contains some A and B vitamins. Unfortunately, for weight loss, it has a GI of 65. So cut down the speed it converts to glucose by serving with low GI grains, such as oats in muesli.

Spinach ORAC 1,260 GI15: With his consumption of spinach and a girlfriend called Olive Oyl, Popeye the sailor man certainly knew a thing or two about healthy eating! Spinach is very rich in caretenoids – the precursor of vitamin A, in even greater quantities than carrots. It hardly needs any cooking – just sweated in a pan, until it goes limp, and is a real fast food, when teamed with a dash of olive oil and black pepper.

Strawberries ORAC 1,540 GI30: So delicious, it’s hard to believe just how good they are for us, as they are packed with vitamin C and iron.

Tomatoes ORAC 189 GI15: Cornerstone of the healthy, delicious Mediterranean diet and jammed packed with goodness, particularly lycopene. This substance has been shown to fight cancers. Unlike most vegetables, tomatoes actually benefit from being cooked – particularly with olive oil - as this breaks down the cell walls and releases more of the valuable nutrients.  Latest research suggests that eating tomatoes with broccoli provides greater benefits than eating both foods separately.

Tofu ORAC 213 GI15: One of the main planks of the healthy diet of the Japanese and the reason why they avoid much of the breast, cardiovascular disease and prostate cancer than inflicts other western countries. This is due to the isflavones and phytoestrogens present in the soya bean. Tofu is actually the Japanese name for bean curd, also works on the blood in much the same way as olive oil by lowering the bad, LDL cholesterol and raising the good, HDL cholesterol. Tempeh is an Indonesian version of tofu and has slightly more taste than tofu. Tofu has a quite bland taste, but it readily takes up the flavor of whatever dish you are preparing – which makes it very versatile. It is best marinated in a mixture of spices, such as Indian curry or Mexican chili.