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When it comes to boosting your antioxidant intake, dietary supplements offer little benefit. A better approach is to eat a balanced diet packed with antioxidant-rich foods. Which foods offer the biggest boost?

Antioxidants, such as vitamins C and E, carotene, lycopene, lutein, and many other substances may help prevent diseases such as cancer, cardiovascular disease, Alzheimer’s, and the debilitating eye condition, macular degeneration, according to the latest Mayo Clinic Health Letter. Just how do these antioxidants work? Basically, health experts believe antioxidants may help neutralize “free radicals,” the toxic byproducts of your body’s natural cell metabolism. The human body naturally produces antioxidants, but the process isn’t 100 percent effective and that effectiveness declines with age.

Reaping benefits

Research is increasingly showing that people who eat antioxidant-rich foods reap health benefits. While a supplement pill may contain a single type of antioxidant or even several, foods contain thousands of types of antioxidants—and researchers don’t know which of these substances confer the benefits.

What’s more, although supplements containing antioxidants are generally considered safe, researchers now suggest that taking higher than recommended doses, such as of vitamin E, over time may actually could harm you and possibly turn toxic. In contrast, many antioxidant-rich foods also are high in in fiber, protein and other vitamins and minerals, and low in saturated fat and cholesterol. The top 10 list for antioxidant content is:

• Blackberries;

• Walnuts;

• Strawberries;

• Artichokes;

• Cranberries;

• Coffee. (No joke. Read “Coffee Top Antioxidants Source in U.S. Diet” and "Coffee: Health Food?")

• Raspberries;

• Pecans;

• Blueberries;

• Ground cloves.

Don't forget these

Other very good sources include:

• Beans: small red beans and kidney, pinto and black beans.

• Fruits: many apple varieties (with peels), avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi.

• Vegetables: spinach, red cabbage, red and white potatoes (with peels), sweet potatoes, and broccoli.

• Beverages: green tea, red wine, many fruit juices.

• Nuts: walnuts, pistachios, hazelnuts and almonds.

• Herbs: Cinnamon, ginger, dried oregano leaf, turmeric powder.

• Grains: Oat-based products.

• Dessert: Dark chocolate.

Great antioxidant-rich recipes!

Meanwhile, cooking appears to increase the antioxidant potential of most foods, with the exception of rice, pasta, and corn grits, which show lower levels after cooking. So try out these recipes from Nubella’s 6,000-plus Recipe Database and Healthy Cooking Center using the top five antioxidant-rich foods:

• Pork Medallions with Blackberry Pan Sauce

• Spinach Salad with Mustard Dressing and Walnuts

• Greek-Style Strawberry Yogurt

• Lamb Chops with Artichokes and Spinach

• Cranberry Lattice Pie

Pomegranate hailed king of the exotic fruits

Pomegranate, known as the royal fruit because of the 'crown' on top, is also the shining light for how to capitalise on consumers' growing interest in exotic fruits and ensure they offer benefits and not empty hype, say experts.

posted YVN