Disease-Fighting Foods

Antioxidants are molecules that help to prevent or slow the oxidation of other molecules. In other words, they may help fight diseases that can be caused by free radicals (like pollution, smoke, radiation) that break down the cells in your body and contribute to illnesses and certain diseases.
(For more detailed information, you can go to Medline Plus' website.)

Although it seems like there is some debate as to actually which diseases they can help prevent (it may include heart disease and some cancers), we know that no matter what, they are an important and necessary part of a person's diet. So here is a list of the most antioxidant-packed foods out there:

*BEANS - red, kidney, pinto, black

• One-half cup of red beans yields 13,727 antioxidants
• red kidney beans have 13,259
• pinto beans, 11,864
• black beans, 4,191

These are the absolute best for you. And they fill you up more than meat (and can give you your needed protein), and, of course, have a lot of fiber that is good for digestion: "Beans, beans, the magical fruit..." If you don't already eat a lot of beans currently and are a little worried about how they will affect your digestive system, canned beans can be a little easier on the system, and remember to eat them with a lot of water.
As for actually eating them, I'm not a big cook, so I will probably go the burrito or taco route to get my beans. Although you can also put cold beans in salads.

*CERTAIN VEGGIES

• Steamed artichoke hearts (7,904)
• Baked russet potatoes (4,649)
• Raw spinach (1,056)
• Baked sweet potatoes (1,199)
• Eggplant (1,039)

Here, pay attention to if it's raw or cooked. Antioxidant levels can actually change with some veggies depending on how they are prepared (sometimes raw is better, and sometimes steamed or baked is better). I was excited about the sweet potato option here since those are my favorite - I like to wrap them in foil and put them on the BBQ grill until tender, then add a little salsa or non-hydrogenated margarine. Yum!


Source: Davis, Jeanie Lerche. "Antioxidant Superstars:Vegetables and Beans." WebMD, accessed 7/18/09