Steaming or boiling artichokes increases their antioxidant capacity.Agustin Vai/iStockPhoto / Getty Images
We’ve been told to eat a variety of colourful fruits and vegetables each day to get plenty of antioxidants.
Bright orange butternut squash, sweet potatoes and mangoes, for instance, are all loaded with beta carotene, a powerful antioxidant tied to a lower risk of cardiovascular disease.
Meanwhile dark leafy greens such as spinach, Swiss chard and kale are outstanding sources lutein and zeaxanthin – antioxidants that support cognitive function and vision as we age.
And berries owe their deep blue and red hues to anthocyanins, antioxidants noted for their cardiac, metabolic and cognitive benefits, as well as anti-cancer properties.
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But brightly coloured produce doesn’t have the monopoly on delivering a strong antioxidant punch. Many pale-coloured foods, unexpectantly, are also excellent sources.
The importance of antioxidants
Every day, our bodies are exposed to free radicals – unstable oxygen molecules produced by normal physiological processes. They’re also generated from environmental sources, such as cigarette smoke, alcohol use, pollution and sun exposure.
Free radicals can damage the DNA in cells, injure cell membranes, initiate inflammation and disrupt normal cell function. Over time, an overabundance of free radicals, called oxidative stress, can increase the risk of chronic illnesses, including heart disease, stroke, type 2 diabetes, dementia, Parkinson’s disease and certain cancers.
To combat oxidative stress the body produces antioxidant enzymes, which scavenge and neutralize harmful free radicals.
Vitamin C, vitamin E and selenium also act as antioxidants. And whole plant foods contain countless phytochemicals that have antioxidant properties, including flavonoids, carotenoids and phenolic acids.
Here are five foods that don’t get the attention they deserve when it comes to antioxidants – plus ways to incorporate them into your regular menu.
Artichokes
Globe artichokes rank near the top of the list for vegetables with the highest antioxidant levels. They contain a high concentration of cynarin, an antioxidant that’s thought to support liver health, lower LDL cholesterol and aid digestion.
Other antioxidants artichokes offer include vitamin C, quercetin, chlorogenic acid, as well as lutein and zeaxanthin. Their leaves also supply silymarin, a flavonoid with antioxidant and liver-protective properties.
Steaming or boiling artichokes increases their antioxidant capacity, so enjoy one steamed as an appetizer; dip the leaves in a lemon vinaigrette. Add artichoke hearts to a homemade vegetable pizza, pasta, frittata or green salad.
Parsnips
This white vegetable contains plenty of falcarinol, an antioxidant with anti-inflammatory and anti-cancer properties – five times more than found in colourful carrots, in fact. And one cup of cooked parsnip delivers 20 milligrams of vitamin C.
Parsnips are also a good source of quercetin, kaempferol and apigenin, flavonoids that fend off free radicals and reduce inflammation.
Enjoy parsnips roasted with herbs or mashed with other root vegetables such as carrots, turnips and sweet potatoes. Make chips by slicing pieces thinly, brushing with olive oil and baking until crisp.
Oats
Well known for their cholesterol-lowering fibre, oats also contain selenium and several compounds with high antioxidant activity, including flavonoids, lutein and zeaxanthin, tocopherols (the major forms of vitamin E) and selenium.
Oats are also a unique source of avenanthramides, antioxidants that aren’t found in other whole-grain cereals. Avenanthramides have been shown to dampen inflammation and inhibit the growth of human breast and colon cancer cells in lab studies.
Besides starting your day with hot oatmeal or overnight oats, you can blend oats into smoothies or add them to muffins and pancake batters. They also work to thicken soups and stews or bind meatloaf and meatballs.
Pecans
When it comes to tree nuts, pecans have been shown to have the most powerful antioxidant properties in test-tube studies.
They’re a rich source of flavonoids, tocopherols and phenolic compounds called ellagic acid and gallic acid. Pecans also contain lutein and zeaxanthin.
A small study from California’s Loma Linda University involving young and middle-aged adults demonstrated that after eating pecans, blood levels of vitamin E doubled and antioxidant activity increased.
The research also showed that levels of oxidized LDL cholesterol in the bloodstream declined for up to eight hours. (LDL cholesterol can become oxidized by free radicals, triggering inflammation and other processes that contribute to atherosclerosis.)
Add raw or toasted pecans to salads, stir them into yogurt, sprinkle them over hot cereal or simply snack on them out of hand.
Mushrooms
All mushrooms are a rich source of two potent antioxidants called glutathione and ergothioneine. Porcini and maitake (also known as hen-of-the-woods) have the highest levels of glutathione, while shiitake, oyster, king oyster and maitake have the greatest amounts of ergothioneine.
Cremini and portabella mushrooms are also a good source of selenium.
Add mushrooms to salads, soups, pasta sauces, whole grain pilafs, stir-fries, egg dishes and crudités platters. Or enjoy them as a side dish sautéed with a splash of balsamic vinegar.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD