Sources of Antioxidants

Surprising Sources of Antioxidants

 By Mike Roussell, PhD 

Antioxidants are one of the most popular nutrition buzzwords. And for good reasons: They fight signs of aging, inflammation, and they can even help with weight loss . But when it comes to antioxidants, certain foods-blueberries, pomegranates, and spices like cinnamon and turmeric-get all the glory. It's time for the unsung heroes in your diet to get the acclaim they deserve. Read on for some of the top underappreciated antioxidant powerhouses. 

1. Pistachios: While pistachios are best known for their healthy fats , they also contain a class of antioxidants call flavonoids that have strong anti-inflammatory properties.

You know what else is great about pistachios? You get to eat twice as many per ounce than any other nut. Enjoy them as a healthy snack or try them on your chicken with this healthy dinner recipe.

 2. Mushrooms: Mushrooms are a great low-calorie food (only 15 calories per cup) that also contain Vitamin D. Even though they're not deep red, purple, or blue (the colors we often associate with antioxidant-rich foods), mushrooms contain high levels of a unique antioxidant called ergothioneine. Ergothioneine is a powerful antioxidant that some scientists say may be used to treat cancer and AIDs in the future. Ergothioneine is also the reason why mushroom extract is used in many skincare products.

Choose oyster mushrooms: They contain the highest levels of ergothioneine. This simple recipe for grilled oyster mushrooms is the perfect compliment to steak.

 3. Coffee: A cup of Joe in the morning delivers more than a shot of caffeine-it's packed with antioxidants too. Coffee contains an antioxidant called chlorogenic acid, which may be responsible for its ability to prevent the oxidation of your bad cholesterol (oxidation makes your bad cholesterol worse).

Remember that coffee itself is calorie free, and it only starts to negatively impact your health and waistline when you add sweetened syrups, sugar, and gobs of whipped cream.

4. Flax: Flaxseeds and flaxseed oil are best known for their high levels of the omega-3 fat alpha-linolenic acid (ALA). One tablespoon of flaxseed oil contains more than 6 grams of ALA, while 2 tablespoons of ground flaxseeds have 3 grams.

Nutritionally speaking, flax is much more than just a dose of ALA. It also contain antioxidants called lignans. Two tablespoons of flaxseed meal contains up to 300 mg of lignans while 1 tablespoon of the oil has 30 mg. Research shows that lignans help fight inflammation by lowering C-reactive protein (a blood marker of general inflammation), and they might also help lower-cholesterol levels.

5. Black tea: Green tea gets all the PR buzz, but black tea packs an equal health punch in its own way. Although green tea contains high levels of EGCG, an antioxidant that when combined with caffeine can help you lose weight, black tea contains high levels of the antioxidant gallic acid, which may help fight cancer by preventing its spread from one organ to another.

Black tea requires a slightly different preparation than green tea. For the perfect black tea brew, bring the water to a full boil and then steep for three to five minutes.