All kinds of beans – black, pinto, red and kidney beans are high-octane sources of antioxidants. Beans are also rich in muscle-boosting protein, have no cholesterol and little fat. Combing them with grains helps in making them a complete protein. Use them in salads, sandwiches or to make famous Punjabi Rajma. If you find them difficult to digest, drink a lot of fluids through the day.
There is not necessarily a direct relationship between the antioxidant content of a food sample consumed and the subsequent antioxidant activity in the target cell. Factors influencing the bioavailability of phytochemical antioxidants, include the food matrix, absorption and metabolism [24-27]. Also, the methods measuring total antioxidant capacity do not identify single antioxidant compounds, and they are therefore of limited use when investigating the mechanisms involved. This is however, not the scope of this article. With the present study, food samples with high antioxidant content are identified, but further investigation into each individual food and phytochemical antioxidant compound is needed to identify those which may have biological relevance and the mechanisms involved.
Can't remember where you put your keys or why you walked into a particular room? Chocolate may help: Recent research suggests that antioxidants called flavanols found in cocoa can helpimprove function in the area of the brain responsible for this type of age-related memory loss. Participants in the study were placed on a special diet high in raw cocoa flavanols called epicatechin. At the end of the three-month period they scored significantly higher on memory tests than the control group.
When classifying the samples into the three main classes the difference in antioxidant content between plant- and animal-based foods become apparent. The results here uncover that the antioxidant content of foods varies several thousand-fold and that antioxidant rich foods originate from the plant kingdom while meat, fish and other foods from the animal kingdom are low in antioxidants. Comparing the mean value of the 'Meat and meat products' category with plant based categories, fruits, nuts, chocolate and berries have from 5 to 33 times higher mean antioxidant content than the mean of meat products. Diets comprised mainly of animal-based foods are thus low in antioxidant content while diets based mainly on a variety of plant-based foods are antioxidant rich, due to the thousands of bioactive antioxidant phytochemicals found in plants which are conserved in many foods and beverages.
A study published in International Journal of Cardiology had subjects either consume a daily dose of flavonoid-rich dark chocolate or non-flavonoid white chocolate for two weeks. The results showed that flavonoid-rich dark chocolate intake significantly improved heart circulation in healthy adults. On the other hand, white chocolate with zero flavonoids to brag about had no positive health effects on the subjects. (6)
Forget carrots—dark chocolate can improve your eyesight too, according to research published in the journal Physiology & Behavior. The researchers found that participants who consumed dark chocolate with 720 mg of cocoa flavanols experienced enhanced visual performance—like detecting motion and reading low contrast letters—likely due to the increased blood flow to the retina and brain.
Sweets can lower levels of the stress hormone cortisol in the near term, research shows. But continue OD'ing on sugary refined carbs and your risk of insulin resistance, which stresses the body from the inside, goes up. To find your calm, sweat instead: "Exercise is the best treatment for stress. It makes you feel good and reduces cortisol," says Dr. Lustig.
Antioxidant sources, like antioxidant foods, herbs, spices and teas, reduce the effects of free radicals, also called oxidative damage/stress, which plays a major role in disease formation. The leading health problems facing us today — including conditions like heart disease, cancer and dementia — have been linked to increased levels of oxidative damage and inflammation. In simplest terms, oxidation is a chemical reaction that can produce free radicals, leading to other chemical chain reactions that damage cells.
But the effects of sugar go far beyond a simple increase in calorie consumption. Sugar consumption affects organs throughout the body, including the liver and heart. It increases your risk of disease. It can affect your thought processes. It even affects the appearance of your skin. Sugar messes with your functioning from head to toe — from minor annoyances to life-threatening health conditions.
Several assays have been used to assess the total antioxidant content of foods, e.g. the 6-hydroxy-2,5,7,8-tetramethylchroman-2-carboxylic acid (Trolox) equivalent antioxidant capacity (TEAC) assay , the ferric-reducing ability of plasma (FRAP)  and the oxygen radical absorbance capacity assay (ORAC) assay . Based on careful considerations (see Blomhoff 2005 and Halvorsen et al 2002 for discussion [15,16]) we chose to use a modified version of the FRAP assay by Benzie and Strain  for total antioxidant analysis . Most importantly, the modified FRAP assay is a simple, fast and inexpensive assay with little selectivity. Assay conditions, such as extraction solvents, were optimized regarding detection of both lipophilic and hydrophilic antioxidants . The FRAP assay directly measures antioxidants with a reduction potential below the reduction potential of the Fe3+/Fe2+ couple [16,17]. Thus, the FRAP assay does not measure glutathione. Most other assays have higher reduction potentials and measures glutathione and other thiols . This may be an advantage when using the FRAP assay, because glutathione is found in high concentrations in foods but it is degraded in the intestine and poorly absorbed by humans . A disadvantage of the FRAP assay is its inability to detect other small molecular weight thiols and sulfur containing molecules of e.g. garlic. Most assays for assessing total antioxidant capacity generally result in similar ranking of foods [20-23]. We have now performed a systematic measurement of the total antioxidant content of more than 3100 foods. This novel Antioxidant Food Table enables us to calculate total antioxidant content of complex diets, identify and rank potentially good sources of antioxidants, and provide the research community with comparable data on the relative antioxidant capacity of a wide range of foods.
Plants are humanity's greatest ally in the fight against climate change. Plants soak up carbon dioxide and turn it into leaves and branches. The more trees humans plant, the less heat-trapping carbon pollution in the air. Unfortunately, plants require a lot of water and land, so much that humans might need a new to find a new ally to help draw down all that carbon.