The Lucky Thirteen Antioxidants List
1. Beans - Excellent for heart health, diabetes, controlling appetite, and for reducing the risk of cancer. A good source of protein, iron, amino-acids and fiber.
2. Blueberries - Good for protecting against cancer and aging, for lowering LDL oxidation levels, and in improving brain function. Contain minerals that maintain healthy bones.
3. Cranberries - High in vitamin C and fiber, cranberries protect against urinary infections and fight aging damage and inflammation.
4. Blackberries - Rich in vitamins A. C. E, and many of the B vitamins. Lots of antioxidants are distinguished by their deep color.
5. Prunes & Plums - Great for good digestion, and an excellent source of potassium, vitamins and iron. They help build bones and muscles, and help reduce blood pressure and cholesterol levels.
6. Raspberries and Strawberries- High in antioxidants, and a good source of fiber. Excellent for maintaining heart health by lowering blood pressure and increasing HDL cholesterol.
7. Delicious & Granny Smith Apples - These two types are particularly high in antioxidants. Like all apples, they are high in vitamins and fiber. Leave the skin on for higher fiber content, but but organics or wash thoroughly to remove pesticides with which they are raised (See our "Clean & Dirty" previous newsletter.)
8. Nuts - Walnuts, almonds and pecans are the healthiest nuts, with hazelnuts, pistachios, and macadamias close behind.
9. Sweet cherries - Health superstars, cherries are high in fiber, minerals and vitasmins, and of course, anti-inflammatories and antioxidants.
10. Russet & sweet potatoes - Good sources of vitamins and minerals, they are energy producers, and help keep your liver healthy. Try to eat the skin of the baked russets to get the fiber benefits.
11. Dark leafy greens - Avocados, asparagus, squash, cabbage, broccoli, radishes and collard greens are among the superstars.
12. Spices & Herbs - Herbs rich in antioxidants include oregano, marjoram, dill, & thyme. Spices that contain significant amounts include cinnamon, garlic, basil, pepper, & cardamom.
13. Red wine & Beer - Provide a big dose of anti-oxidents, as do fruit and citrus beverages. Coffee too is high as are teas, but adding milk to either blocks the effects of antioxidents.