Most of us know by now that antioxidants can help keep the number of free radicals in your body in check. But does that mean a handful of supplements a day will do all the work of keeping you healthy?
I’m afraid not. Dietary antioxidants are still thought to be superior to supplementing. A new study — using new technology — has measured the antioxidant values of over 100 foods. Researchers were able to calculate not just total antioxidant capacity, but also the food’s potential health benefit based on how they are absorbed and utilized by the body.
The result? A great guideline for menu planning plus a few surprises.
For example, if I asked you what foods were highest in antioxidants you might say carrots, tomatoes, broccoli, apples All good guesses, and more or less correct.
But artichokes? Pinto and kidney beans? How about wild berries? Pecans? Cinnamon? The list is not exactly what you might have expected. To check it out in its entirety, click on the following link:
http://my.webmd.com/content/article/89/100138.htm?action=related_link
The bottom line of this and other studies like it is usually the same: eat more fruits and veggies. But some scientists and researchers want to take it even further and find new ways to learn about and compare the antioxidant content in all sorts of foods. They believe there is a need to make testing for antioxidant values more uniform and consistent — allowing each of us to make the best, most healthful, and informed decisions about what we eat.
I agree. So I was glad to hear that the best and brightest scientific minds gathered earlier this summer to discuss this issue at the First International Congress on Antioxidant Methods. The anticipated publication date for their agreements and findings are due out next month — and of course, we’ll keep you posted.
Of course, one little thing I couldn’t help but notice the attendee list: The National Institutes of Health, the USDA, the American Oil Chemists’ Society, the Association of Analytical Communities, as well as a host of universities and food-related organizations. A good start. But I’m hoping that when the follow-up conference rolls around next year, we’ll see a little more representation of the natural foods and natural medicine communities as well.
In the meantime, check out the link above to view the entire list of the top 20 antioxidant-rich foods and start incorporating more of them into your family’s meals. While science continues exploring and investigating to answer what we don’t know, we can benefit from what we DO know starting today.
Setting a tea time
Q: I’ve heard that the most recent recommendations on cholesterol is to have a level under 100. That scares me — I’m pretty close to that, and don’t want to be committed to a lifetime of statins. I’m trying everything I can, including lots of diet and exercise changes. I understand that green tea can lower cholesterol. I’m a coffee guy myself, but if it will help, I’m game. Can you confirm if this is true?
JVW: Green tea does appear to have some cholesterol-lowering benefit. In fact, another study confirming this finding came out just last month. As you may already know, cholesterol is manufactured in the liver. It appears that green tea increases the amount of a specific liver protein that in turn binds to LDL cholesterol and rids it from the body.
But it’s important to remember that just like one magic pill won’t do the trick, one cup of green tea a day isn’t enough, either. Most studies have found that it takes at least three to four cups of green tea per day for significant health benefits.
What is abdominal aortic aneurysm?
A reader who was recently diagnosed with arteriosclerosis found this on the list of possible complications associated with her condition, so she wrote in asking us to explain what, exactly, it entails.
Anything with the word aneurysm in it is likely to be scary. Abdominal aortic aneurysm is an abnormal ballooning of the abdominal portion of the aorta, which is the major artery from the heart. The exact cause is unknown, but 80 percent of cases are found in people with atherosclerosis and/or hypertension. Infection, congenital weakening of the connective tissue of the artery wall, or in rare cases, trauma, can lead to this condition.
These aneurysms can develop slowly over many years, and can often be detected and treated well before they rupture — although a rupture is a serious, life-threatening complication. If you know you are in a high risk category for this problem, be sure to monitor the health of your aorta — all the way through your body, not just near your heart and watch out for any signs of this development.
Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing
Sources:
Wu X, Beecher GR, et al. “Lipophilic and hydrophilic antioxidant capacities of common foods in the United States.” J Agric Food Chem 2004; 52(12): 4,026-4,037
“Antioxidant controversy: Scientists seek measurement standards,” EurekAlert — press release (www.eurekalert.org), 6/30/04
Kuhn DJ, Burns AC, et al. “Direct inhibition of the ubiquitin-proteosome pathway by ester bond-containing green tea
polyphenols is associated with increased expression of sterol regulatory element-binding protein 2 and LDL receptor.” Biochem Biophys Acta 2004; 1,682(1-3): 1-10
