Antioxidant Rich Superfoods to Prevent Chronic Diseases and Slow the Aging Process

You May Already Have Many Antioxidant Rich Super Food in Your Kitchen

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Model of Antioxidant Metabolite Glutathione

Model of the antioxidant metabolite glutathione. The yellow sphere is the radox-active sulfur atom that provides antioxidant activity. Red, blue, white and dark grey, represent oxygen, nitrogen, hydrogen and carbon atoms, respectively.
Model of the antioxidant metabolite glutathione. The yellow sphere is the radox-active sulfur atom that provides antioxidant activity. Red, blue, white and dark grey, represent oxygen, nitrogen, hydrogen and carbon atoms, respectively. | Source

Garlic shown to reduce the risk of developing several types of cancer

Reaearch have shown that plants from the allium family such as onions and garlic can inhibit the growth of cancer. Garlic prevent nitrites converting into harmful carcinogenic compound nitrosamines.
Reaearch have shown that plants from the allium family such as onions and garlic can inhibit the growth of cancer. Garlic prevent nitrites converting into harmful carcinogenic compound nitrosamines. | Source

What are superfood?

Most of us are familiar with the word “superfood,” but are quite vague about what exactly constitutes a superfood. What places certain foods above others? After all, we eat food to provide sufficient fuel to generate the energy required to keep us going. So, does it matter what we eat?

We're aware of the fact that we need to consume vitamins, carbohydrates, proteins, minerals and water, in certain quantities as part of a healthy diet. We diligently consume our five to seven portions of fruit and vegetables per day as per Recommended Daily Amounts or (RDA) guidelines. So surely, we must be eating a healthy diet. So do we need superfoods? And do we need to know what they are? In one word, yes!

Antioxidants For Health and Longevity

Superfoods are high in potent antioxidants that can help ward off chronic diseases, slow down the aging process and so much more, by fighting and mopping up free radicals.

Free radicals are particles that can attack, damage or kill the cells of the body, they are potentially dangerous by-products of the natural process of energy metabolism, but can also be the result of stress, cigarette smoking, strenuous exercise and exposure to the UV rays from the sun.

The Antioxidant Cycle

Antioxidants work together. When vitamin E neutralizes a lipid free radical, it becomes a free radical itself, and a pro-oxidant ( a chemical that induces oxidative stress), unless a carotenoid neutralizes it. The carotenoid is oxidized in this reaction, and in turn, becomes a dangerous pro-oxidant that can cause considerable tissue damage unless it too, is neutralized by vitamin C.

Now C becomes a radical, all be it a stable radical, and, therefore, a safe one that is water soluble and excretable in the urine. Hence, Vitamin C is regarded as the foundation of the antioxidant system.

For optimal physiological function, antioxidants are necessary. When there is imbalance between the amount of antioxidant and the unstable, highly reactive free radicals, the free radicals can overwhelm the body's ability to keep them in check, resulting in oxidative stress.

Free radicals can adversely change lipids, proteins, and DNA, to trigger diseases like arthritis, cataracts, heart disease, cancer and promote aging. The better our defence against free radicals, the longer our life span.

Antioxidants can occur naturally in some foods. However, synthetic antioxidants such as butylated hydroxytoluene (BHT) and butylated hydroxyanisole (BHA) is dangerous to human health, although still widely used in small quantities in the food industries as a food additive. Synthetic antioxidants are used by the drug industry in some medications, particularly in the treatment of conditions like stroke, ulcerative colitis, pancreatitis and other diseases.

Antioxidants are abundant in fruits and vegetables, some meats, poultry, fish, nuts, herbs and spices. Due to their antioxidant content, some foods have been labelled super foods. According to the CDC National Health and Nutrition, these are foods that are more closely associated with a reduced risk of chronic diseases. Foods high in important antioxidants like glutathione, vitamin C, A, and E, play a significant role in many of the body's processes including the building and repairing of tissue, producing proteins and the required chemicals for maintaining a healthy immune system.

The word superfood entered our vocabulary around 15 years ago. However, there is no scientific definition of a superfood. The marketing of products as “superfood” has been prohibited in the European Union as of 2007, unless accompanied by a specific medical claim supported by credible scientific research.

No single food on its own will make us healthy, to achieve a good level of health; it is necessary to eat a well-balanced diet containing a variety of high-quality essential nutrients proven to be beneficial to health.

Superfoods rich in potent antioxidant have been shown to boost the immune system, improve brain power, help to treat and even prevent certain cancers and other chronic diseases. The food we eat can significantly increase or reduce the risk of cancer; the right diet can immerse the body's cells in a healing sea of anti-cancer compounds, backed up by a strong immune system.

Research has shown, that by increasing the amount of fruits and vegetables we consume, we can help to reduce the risk of cancer by 50%.

Brightly coloured fruits and vegetables are often high in antioxidant, by adding an assortment of colourful green, orange, red, yellow and brown to the diet, we can consume a variety of powerful antioxidants for a healthier life.

Preventing Chronic Diseases in an Aging Population

According to the CDC, the growth rate and proportion of older adults is unprecedented in the history of the United States. By 2050, an estimated number of older adults, over the age of 65 will account for almost 89 million, or more than double the number of 2010.

Few people will die of old age; the majority are more likely to succumb to natural causes and die prematurely without achieving their biological potential life span. Four out of five older adults in the U.S. suffer from at least one chronic condition such as coronary artery disease, Alzheimer's, arthritis, osteoporosis, or cancer.

Cancer Research UK previously calculated that one in three people in the UK will develop cancer at some point in their lives. This forecast was recently replaced, based on a new calculation that now indicates that one in two, 50% of people in the UK will be diagnosed with cancer at some point in their lives.

Lifestyle choices such as choosing to eat a variety of nutritious health promoting foods, regular exercise, reducing red meat consumption, quitting cigarette smoking can all improve the odds. The experts say, while lung cancer cases are still increasing in women, a healthy lifestyle could lower the lifetime risk from 50% to 30%.

Breast cancer in women and prostate cancer in men are the most common forms of cancer, and quite likely to remain so. The focus for us all should now be the prevention of chronic diseases; research is increasingly confirming that the right nutrition can have an enormous impact on our health and longevity.

Modern drugs may alleviate some of the symptoms of chronic diseases, but on the whole, they fail to alter the underlying disease. The side effects of many drugs can often be as disabling as the disease themselves, and we can no longer rely on antibiotics that are increasingly ineffective.

The cause of chronic illness often begins early in life. Therefore, the earlier healthy behaviour can be adapted, the better the chances of achieving longevity and a reduced risk of chronic diseases for a long and healthier life.

The Protective Role of the Main Nutrient Groups Against Chronic diseases and Aging.

 
Antioxidants, vitamins & minerals
Carotenoids lycopene, beta & alpha carotene, lutein, zeaxanthin
Flavonoids, grapeseed, OPCs, green tea, red wine
Isoflavones, genistein, daidzein
Omega-3
Betaine
Q10
Magnesium/calcium, Vitamin D
Glucosamine
Vitamin E
Probiotics
Heart Disease
****
****
****
**
****
****
****
****
 
****
**
Stroke
****
 
****
**
**
****
**
****
**
****
**
Cancer
****
****
****
****
****
****
**
**
 
****
****
Alzheimer's / Mental decline
****
*
**
****
****
****
*
 
 
****
*
Aging
****
****
****
*
**
**
****
 
****
****
**
Diabetes
****
*
****
 
*
 
 
 
 
****
**
Arthritis
**
*
****
 
****
 
 
 
****
**
 
Osteoporosis
*
**
****
****
 
 
****
****
*
 
 
Asthma
****
**
****
 
****
*
*
****
 
*
 
Age-related macular degeneration
****
****
****
 
 
*
 
 
 
*
 
Skin Aging
****
****
****
**
*
*
*
 
****
****
 
Strong protective effect **** A degree of protection** Possible protective effect *

Health Boosting Superfood, Sumac Spice

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Edible sumac

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Health Benefits of Sumac, a Variety of Sorghum

Sumac is a phytonutrient dense food, high in antioxidant. In fact, this is the granddaddy of superfoods with an off the chart anti-oxidant value. The ORAC value of raw sumac bran is a hefty 312,400 μ mol TE/100ɡ placing this interesting red-orange lemony spice at the top of the ORAC chart. Sumac is a spice often used in Middle Eastern and Mediterranean cooking and was once widely used in Europe to add a little tartness to many dishes before the introduction of the lemon by the Romans.

Sumac is best eaten sprinkled over food such as vegetables, grilled lamb, chicken, and fish before serving. Ground sumac also makes a flavourful topping for dips.

Cantaloupe Melon with beta-carotene content as high as 3,138 microgram/100grams

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Antioxidant Values of Food Sorted by ORAC value

Food
ORAC Value
 
Sumac, bran, raw
312,400
 
Sumac grain, raw
86,800
 
Spice, turmeric, ground
127,068
 
Blueberries, wild, raw
9,621
 
Garlic, raw
5,708
 
Goji berry (wolfberry), raw
3,290
 
Acai, fruit pulp/skin powder
102,700
 
Broccoli, boiled
2,160
 
Broccoli, raw
1,510
 
Broccoli raab, cooked
1,590/ raw (3,083)
 
Tea, green, brewed
1,253
 
Juice, blueberry
2,359
 
Red wine, table, Cabernet Sauvignon
4,523
 
Oxygen Radical Absorbance Capacity (ORAC) chart was developed by the Institute of Health and Aging, a way of measuring a food's ability to neutralize free radicals. ORAC.com is a comprehensive database of foods and their antioxidant levels .

Best Anti-aging Superfoods- Antioxidant Rich Foods

Cantaloupe Melon

Free radical damage to the DNA can lead to cancer, foods containing antioxidants, vitamins C and E, B vitamins, carotenoids, selenium, flavonoids and Q10 may help to prevent skin aging. One portion of Cantaloupe melon can provide 100% of the required daily intake of vitamin C and A, with as much potassium as an average size banana.

Wild Salmon

Not only is Wild Salmon a superfood, but it is also probably the world's healthiest food. Wild salmon provides high-quality protein, EPA and DHA fatty acids important for growth, healthy heart and brain function. Wild salmon do not contain the toxic chemicals, antibiotics, and pesticides often found in farm raised salmon. Wild salmon feeds on small plankton, crustaceans, fish and marine algae containing omega-3 fatty acids, vitamins A, D, B6, and E. Also calcium, iron, and other essential minerals.

A Recent study conducted by the Food and Agriculture Organization of the United Nations found that wild salmon contains a small bioactive protein molecule (bioactive peptide), that may be beneficial in providing protection for joint cartilage, control of inflammation in the digestive tract and insulin effectiveness. However, these health benefits are not found in the farmed variety of salmon. Best quality salmon with the lowest risk of contaminant are wild caught Alaskan salmon.

A 4oz serving of salmon contains 1400mg of omega-3 fatty acid. Farmed salmon are usually fed on food pellets containing lower omega-3 fatty acids.

Cocoa

Cocoa was once believed to be detrimental to health but is now considered a giant among superfoods. Polyphenols in cocoa are known to reduce the oxidation of low-density lipoproteins (LDL), oxidation of LDL is deemed to be an important factor in the promotion of coronary disease and strokes.

Cocoa has been shown to be beneficial to the nervous system and a mood enhancer. Dark chocolate containing at least 60% cocoa can help to protect the skin from UV damage, boost cardiovascular health, lower blood pressure, sharpen the mind and improve the skin to reduce signs of aging. When buying chocolate always look for the non-alkalized product since the alkalization process destroys the health promoting polyphenolic compounds.

Source
Source

Health Benefits of Blurberries

Berries contain powerful antioxidant phytochemicals that protect cells from free radical damage. A study shows that women who eat about two servings of strawberries or one serving of blueberries per week experienced less decline in their mental abilities over time, than their peers who did not eat berries.

The research published by Annals of Neurology, suggests that the result of their study may be due to the presence of a compound known as anthocyanidins found almost exclusively in berries. Anthocyanidin is a type of flavonoid that can cross the blood- brain barrier to impact on the learning and memory centers in the brain.

According to Journal of Molecular Nutrition Food Research 2007, organically grown blueberries, fight cancer cell growth. Blueberries are delicious on their own or added to shakes and yogurts. However, a recent study published in the Journal Free Radical Biology and Medicine showed that the antioxidant properties of blueberries are reduced when added to milk due to their affinity for protein. The study suggests, that to get the full benefits of blueberries and other fruits for their polyphenol content, the fruits should be eaten one hour before consuming protein or two hours after.

Blueberries contains four potent antioxidants:

  • Anthocyanins

  • Flavonols

  • Tannins

  • Resveratrol, (also found in red wine)

Broccoli raab or Rapini

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The Mighty Broccoli

Broccoli is a vegetable in the cruciferous group; it is rich in the sulphur compound sulforaphane, containing potent anti-cancer properties. Cruciferous foods include cabbage, kale, collard greens, Brussels sprouts, cauliflower and other leafy vegetables. This group of vegetables provide phytochemicals, minerals, vitamins, fibre and antioxidants that we should eat on daily basis. Broccoli contains the most Vit C ( 165% of the daily value) and more fibre than most other cruciferous vegetables.

Broccoli is also an excellent source of vitamin A, B2, B6, K, folic acid, magnesium, potassium and omega-3, with very few calories. This amazing vegetable has been found to reverse oxidative stress. According to a study by The National Cancer Institute, when 20 participants eat 1-2 cups of cruciferous vegetables per day for three weeks, they exhibited 22% less oxidative stress.

Tumeric Powder and Root

Turmeric is the main spice in curry and is frequently used to flavour and colour curry powder. Tumeric root is widely used to make medicinal products.
Turmeric is the main spice in curry and is frequently used to flavour and colour curry powder. Tumeric root is widely used to make medicinal products. | Source

Healthy Superfood: Turmeric

Turmeric is the golden superspice that can help to:

  • Accelerate healing

  • Build muscles

  • Improve blood flow

  • Decrease stress

  • Improve focus

  • Boost Immunity

  • Reduce inflammation

Turmeric is an antioxidant-rich spice with an Oxygen Radical Absorbance Capacity or (ORAC) score of 127,068 μ mol THE/100ɡ.

ORAC is a standardized test used by the U.S. Department of Agriculture to measure the antioxidant and chemical level of foods and nutritional supplements. Ingredients that are found to have a high score, are best at eleminating free radicals.

Although turmeric is used in small amounts, this spice still packs a powerful punch. Studies have shown turmeric enhances peak performance and muscle repair after exertion, resulting in faster recovery of muscles and tissue, which makes this golden spice a most and not just for athletes.

A true superfood, turmeric have been shown to have amazing anti-inflammatiory and healing properties effective in the treatment of arthritis and other degenerative diseases. Turmeric is top of the list for reducing inflammation, helping muscle and joint recovery and oxidative stress. Curcumin in turmeric has been found to aid diabetes, prevent cancer, reduce the risk of Alzheimer's, slow aging, boost the immune system, reduce inflammation and fight infection.

List Of More Antioxidant Rich Superfoods

  • Olive Oil contains polyphenols, a potent antioxidant shown to be important in preventing age-related diseases.

  • Coconut, is a powerful fat burner, improve digestion, helps to build muscles, break down kidney stones, remove parasites from the body and assist in the recovery of food poisoning and much more. Taken together with omega-3 fatty acids both becomes twice as effective.

  • Yogurt, is rich in calcium, known to be beneficial in reducing the risk of osteoporosis, contains good bacteria for a healthy gut. Yogurt has been shown to lessen the incidence of age-related intestinal conditions.

  • Nuts are packed with omega-3 essential fatty acids. According to Harvard School of Public Health, nuts are a perfect age-fighting food.

  • Red Wine, a little of what you fancy, but in moderation. According to the experts, due to the antioxidant mechanism in red wine, a glass of red for women and two for men, can help us age better and look better, it is the single most important action we can take from an antiaging point of view.

  • Avocado, contains healthy oleic acid, a monounsaturated fat that helps to increase fat metabolism with a wealth of powerful antioxidants that can contribute to the reduction of oxidative stress.


My Favourite Supperfoods are Dark Chocolate and Blueberries

What's Yours?

  • Salmon
  • Blueberries
  • Coconut
  • Broccoli
  • Sumac
  • Dark Chocolate
  • All the above
  • Other
See results without voting

© 2015 Jo Alexis-Hagues

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87 comments

tobusiness profile image

tobusiness 3 months ago from Bedfordshire, U.K Author

Hi peachpurple, I'm glad to know that you found the hub informative. Thank you for the visit and the generous share, you are much appreciated. Take care now, my very best to you.


tobusiness profile image

tobusiness 3 months ago from Bedfordshire, U.K Author

Hi Audrey, thank you so very much for the visits and especially for the share. I'm thrilled to know that you found the hub useful, it means a lot. I'm sorry to have taken such a long time to respond to this generous comment, but we've recently moved house and are currently doing a lot of work on the building, so my time on HP is, to say the least, brief. I meant to leave you some fan mail, but my internet connection had stopped working for a while. Thank you again for reading and promoting the hub, I'm touched by your comment. You are pretty special also.

My best to you always.


peachpurple profile image

peachpurple 3 months ago from Home Sweet Home

thanks for your informative hub, I had shared this link on my Facebook and Twitter, my friends need to know more about antioxidant food


vocalcoach profile image

vocalcoach 3 months ago from Nashville Tn.

I've returned to review this informative hub about Antioxidant rich foods. These are all on my regular menus except for sumac (like Bill.) I'm pinning your article to my 'healthy food' board' and sharing on social media. Just want to help get the word out.

You're the best!

Happy thoughts,

Audrey


tobusiness profile image

tobusiness 5 months ago from Bedfordshire, U.K Author

Audrey, it's so lovely to see you! Thanks for stopping by and keep up the good work.


AudreyHowitt profile image

AudreyHowitt 5 months ago from California

Glad to see so many of the foods I eat regularly on this list. Great article as always Jo!


tobusiness profile image

tobusiness 7 months ago from Bedfordshire, U.K Author

ChitrangadaSharan, lovely to see you! I'm glad you enjoyed the hub and are making use of all those health-promoting antioxidant mentioned. There is no substitute for a healthy diet and regular exercise. Keep up the good work. My best to you always.


ChitrangadaSharan profile image

ChitrangadaSharan 7 months ago from New Delhi, India

Excellent hub regarding Antioxidant rich foods!

I am very selective about what I am eating and I am happy I eat most of them.

You presented this hub brilliantly with all possible details--very informative and educative for everyone.

Great health related hub---Thank you for sharing!


Jackie Lynnley profile image

Jackie Lynnley 12 months ago from The Beautiful South

Sounds so interesting; hope it is all going well for you. I love to write but not much time except for HP now and then. Maybe the holidays will give me a day or two of relaxation and hope it will be great for you too!


tobusiness profile image

tobusiness 13 months ago from Bedfordshire, U.K Author

Hi Jackie, lovely to see you! No, I haven't been around much lately, work is pretty exhausting and we're also quite busy house hunting, but I'm still writing, although not for HP, maybe I'll do something later.

I'm currently tying off some loose ends on a children's storybook I'm writing and want to publish soon. I hope all is well with you, take care and my best always.


Jackie Lynnley profile image

Jackie Lynnley 13 months ago from The Beautiful South

Hello! Haven't seen you in awhile so just saying hi. Let us hear from you soon!


tobusiness profile image

tobusiness 15 months ago from Bedfordshire, U.K Author

Hi Shyron, it looks like you're doing all the right things. I bought my sumac from Amazon and I'm loving it, simply click on the link in this hub, you can strengthen your immune system and make me a few pennies in one fell swoop. :) If you'd rather grow your own, get the staghorn sumac (rhus typhina). The poisonous sumac is very different from the edible variety


Shyron E Shenko profile image

Shyron E Shenko 15 months ago

Hi Jo, I eat most of the foods that you have listed except sumac, I would be afraid to eat sumac, as we have the poison kind on the lot next to ours and poison oak as well.

Thank you for all the healthful information.

Blessings and hugs to you.


tobusiness profile image

tobusiness 15 months ago from Bedfordshire, U.K Author

Hi Audrey, lovely to see you! It's good that so many people are making the right decisions about what they eat. The next step is to choose locally produced food or make a point of knowing where our food is coming from. Thank you for stopping by, always a pleasure.


AudreyHowitt profile image

AudreyHowitt 16 months ago from California

Well I eat most of these--such an excellent article Jo!


tobusiness profile image

tobusiness 16 months ago from Bedfordshire, U.K Author

DDE it's lovely to see you, I hope all is well with you and your family. Yes there is a lot of good healthy food out there, we can eat ourselves healthy and have fun doing it.

Thank you for stopping by it's always a pleasure.


DDE profile image

DDE 16 months ago from Dubrovnik, Croatia

I like all the foods mentioned here. I enjoy eating good foods and you definitely presented this hub with a perfect display of facts. Voted up and useful


annart profile image

annart 18 months ago from SW England

All's fine, thanks, Jo. Been on holiday and not long back so catching up on family. I'm still trying to catch up on hubs too!

Hope all's well with you too.

Ann


tobusiness profile image

tobusiness 18 months ago from Bedfordshire, U.K Author

Ann, at my age, I need all the help I can get, and I do so enjoy sharing information!

Wild Salmon and dark chocolate are amazingly healthy, but of course you're right, not on the same plate. :) Thank you again for taking a look, I hope all is well with you. My best always.


annart profile image

annart 18 months ago from SW England

I eat all of these except sumac which I've never heard of! I particular love salmon and dark chocolate (but not together!).

Great information here and you've covered so many aspects of the ageing process.

Ann


tobusiness profile image

tobusiness 19 months ago from Bedfordshire, U.K Author

Hi torrilynn, how lovely to see you! Thanks for stopping by and for the wonderful comment, its good to know that you found the hub useful.

Take care and my best to you.


torrilynn profile image

torrilynn 19 months ago

I really do enjoy the fact that you have included a lot of information that not only include foods that help with anti-aging but that also just helps with general health as well. thanks for the hub. voted up.


tobusiness profile image

tobusiness 19 months ago from Bedfordshire, U.K Author

Hi Words, I'm thrilled to know that you are in good health and that my health promoting hubs have been useful. Thank you so much for the comment and share, it's a real pleasure, my very best to you.


word55 profile image

word55 19 months ago from Chicago

Hi tobusiness, this is another great healthy hub of yours. You put them together so very well. Each time I read one of your healthy hubs, I add something form it to my diet. I'm eating and feeling so healthy these days. Keep up the good work and sharing. Voted up and sharing also!


tobusiness profile image

tobusiness 19 months ago from Bedfordshire, U.K Author

Hi Kim, it's always a pleasure to see you, thank you so much for stopping by to read this hub again.

I haven't written much on HP lately, but I do look in from time to time to read and leave the odd comments. I hope all is well with you and yours, take care and my best always.


ocfireflies profile image

ocfireflies 19 months ago from North Carolina

Jo,

Just wanted a second look for you always provide such awesome information. Still just as awesome.

Blessings,

Kim


tobusiness profile image

tobusiness 20 months ago from Bedfordshire, U.K Author

Hi aesta, lovely to see you. Most people are already eating healthily, but a little variety can make life much more interesting. Thank you for taking a look, much appreciated. Have a great day and my very best to you.


tobusiness profile image

tobusiness 20 months ago from Bedfordshire, U.K Author

Hi Kristen, yes, not only is sumac edible, it is right at the top of the list of superfoods. However, you are quite right, there's also a poisonous variety of sumac which should be avoided, it reacts like poison ivy on contact. The edible variety is the staghorn sumac with red berries, the poison sumac has white berries. Good luck with the superfood hub and thank you so much for the visit, vote and comment, much appreciated. Take care and best wishes.


tobusiness profile image

tobusiness 20 months ago from Bedfordshire, U.K Author

Hi Rachel, looks like you've got a good head start with such a generous gene pool. Your grandmother must have be a wonderful character, you could do a lot worse than to follow in her footsteps. Thank you so much for taking the time, I do appreciate the great comment, glad you found the hub useful. Take care and my best to you.


aesta1 profile image

aesta1 20 months ago from Ontario, Canada

This is a good list to start with especially you have supported them with research findings.


Kristen Howe profile image

Kristen Howe 20 months ago from Northeast Ohio

Great hub on the many health benefits of superfoods. I never knew sumac was an edible food--I've heard of poison sumac though. I'm planning to do a superfood hub series sometime this spring, too. Voted up for useful!


Rachel L Alba profile image

Rachel L Alba 20 months ago from Every Day Cooking and Baking

Hi Jo. I was so glad to read that cocoa is a super food. Longevity runs in my father's family. My grandmother died at 101, my father at 93 and his brother at 93. My grandmother always grew her own vegetables and canned them and made her own pasta and bread. I love reading about this subject. Thank you for writing about super foods and how they are beneficial to our well being. I voted up.

Blessings to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Vellur, you're so right! There are many healthy foods to choose from, unfortunately, organic food are still quite expensive to buy, so the best way to ensure we're not exposed to all those chemicals is to grow as much of our food as we can. Thank you so much for taking the time to visit and comment, you are much appreciated, my best always.


Vellur profile image

Vellur 21 months ago from Dubai

With today's pollution and exposure to so many chemicals antioxidant rich super foods will help us to keep us in good health and prevent aging. The best part is that all the super foods that you have listed is delicious, thank you for sharing.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Smilealot, nice to see you! Hospitals and other health care providers are under a lot of strain at the moment, with the increasing health requirements of aging baby-boomers, and the situation will only get worse. We must try to prevent chronic illness where we can. I'm glad to see that so many of my readers are very well informed, but I love it when I can add something new. Sumac is grown in the Middle East where it is widely use, try it, I'm sure you'll enjoy the lemony flavour.

Always a pleasure, take care and my beat to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi starstream, lovely to see you. Healthy foods can also be fast, we simply need to plan in advance. Some fastfood restaurants are now offering healthy options so it's worth checking. Take care and my very best to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Brakel2, thank you for stopping by. I'm glad you liked the hub, yes, research is very important, especially when it comes to our health. Curry powder is a mixture of several spices including turmeric so you're doing pretty well by using it. Bill is indeed one in a million, a sterling example. :)

Best wishes to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Stephanie, Thank you so much for taking the time, I'm glad you found the hub useful, much appreciated. My best to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Theresa, no, I haven't published anything lately, I'm a bit snowed under right now, my father-in-law passed away a while back and we're only just getting to grips with his affairs. Also, like you, I've decided to take some time off to make a start on the book I've been meaning to write for some time. It's a case of now or never. :)

Bless you, for always reading, leaving comments and sharing my hubs, you my friend, are a prime example of a truly generous soul.

Chocolates have been my undoing in the past, now it's the dark variety or not at all. Coconut and turmeric are well worth adding to the diet, there's a wealth of health promoting foods out there, eating well is not difficult, it's the added stuff in our food that is poisoning us. Always great to see you, even if I'm not currently publishing, I'll be around reading and commenting. Take care, I hope you're all well, my best always.


Smilealot 21 months ago

I haven't heard of sumac either, but I am familiar with the others....a great hub that was well researched and well put together :-))


vocalcoach profile image

vocalcoach 21 months ago from Nashville Tn.

I'm hungry! Everything on your list I love and include in my daily diet. Turmeric is helping my arthritis. This is a great hub packed with valuable information. Will share and thanks Jo.

Audrey


starstream profile image

starstream 21 months ago from Northern California

Three cheers for your healthy hub suggestions! We are learning to avoid fast foods and look for the fresh fruits and vegetables. Thanks for sharing.


brakel2 profile image

brakel2 21 months ago from Oklahoma City, Oklahoma

Hi Jo What a great article to improve one's health. You have done excellent research which is so important in the well being of folks today. I have used curry powder in the past, but will use it more now. I eat many avocados and really love them. I see Billybuc eats all the good foods, and I want to be like him. Thanks for sharing this info. Blessings, Audrey


StephanieBCrosby profile image

StephanieBCrosby 21 months ago from New Jersey

Thank you. This is a very informative and comprehensive article on super foods.


Faith Reaper profile image

Faith Reaper 21 months ago from southern USA

Hi Jo, I was just thinking of you as I have not seen anything from you in several weeks, so I stopped by here to check to make sure I have not missed anything. Hmm, well I know I read this wonderful and useful hub and commented, I thought, but I don't see my comment. I love dark chocolate and coconut. I knew of Turemic being a super spice, but I need to remember to add it to my diet. My husband bought some in capsule form. Hope you are well. Blessings and peace. Up ++++ tweeting, pinning, G+ and sharing again


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Genna, thanks for taking a look, I'm so glad you found the hub useful, pity about the salmon but there are many alternative to choose from. I to like the odd glass of red, what a great way to top up the antioxidant! :)

Sorry I took such a long time to respond to your generous comment, but I haven't been around much lately, Just sorting out some persnal stuff, I'm also taking some time off to do a little writing. Time to make a concerted effort. Always a pleasure to see you, best wishes.


Genna East profile image

Genna East 21 months ago from Massachusetts, USA

Jo, I loved this article. I’m always interested in any super foods that provide natural antioxidants. Except for salmon, we eat just about all of the foods on your list. (I’ve never liked the taste of this fish for some reason.) And I prefer red wine. As always, this hub has been superbly researched and written, and is a must read for everyone. Voted up and shared.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Flourish, I like my broccoli slightly blanched or steamed but raw is a great way to get the full benefits. The blueberry shots are excellent, they contain not one but a mixture of several berries and other extracts rich in antioxidants, so go for it. There's so many tasty healthy food options to choose from we can all eat without guilt. Lovely to see you, my best always.


FlourishAnyway profile image

FlourishAnyway 21 months ago from USA

I like fruits and raw broccoli , but if I could get my dose of antioxidants concentrated like in that "Blueberry Shots" form that would be much better. Some of us eat healthy stuff only out of guilt.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

travmaj, thank you so much for stopping by, it's always a pleasure to see you. Yes, there are many nutritious foods out there to try. Many herbs and spices we often take for granted and some we're not very familiar with, such as sumac, are all highly nutritious. I love canberries, I used to feed my husband with the dried fruits and juice when he suffered from kidney stones, touch wood, he has been stone free for some years. Leafy greens like spinach, chicory, Chinese cabbage, chard, beet green and especially watercrest are all powerhouse vegetables containing multiple nutrients. Healthy eating have never be so much fun. ;) Take care, my best always.


travmaj profile image

travmaj 21 months ago from australia

I'm impressed with your superfood recommendations and explanations of antioxidants, free radicals etc. It can be confusing. I certainly agree on making the most of these important foods. I haven't heard of Sumac so I'll have to investigate. I'm familiar with the others and make the most of them. Tumeric is so highly recommended here. I'd also add cranberries. Thanks for this information...


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi georgescifo, yes, you're spot on, some types of dry fruits also nuts such as almonds, pistachios and walnuts have been shown to slow down the aging process. Thank you so much for taking the time to read and comment, much appreciated. My best to you.


georgescifo profile image

georgescifo 21 months ago from India

Thanks a lot for this amazing hub about the foods for anti aging. I have also heard that dry fruits are also great anti aging food.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Nell, great idea, keeping healthy snacks like blueberries close at hand, a good way to avoid unhealthy habits. Not sure what I'm going to do with the large box of Thorntons I got for Valentine's Day.;)

Always a pleasure, thanks for taking a look, my best to you.


Nell Rose profile image

Nell Rose 21 months ago from England

Fascinating read Jo, and something we should all take on board, I do eat blueberries a lot, I tend to use them as a snack while writing, took myself of the sweets and headed for the blueberries! lol! great hub, voted up!


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Devika, lovely to see you! Yes, we need to look after our health, we're living longer, so we must make the most of those extra years by staying healthy for as long as can. Always a pleasure, appreciate you taking a look, my best to you.


DDE profile image

DDE 21 months ago from Dubrovnik, Croatia

The body needs to stay alive and free of health issues. Rating correctly is so important. You have mentioned such lovely foods. Informative and useful.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi MsDora, yes, it's amazing what one can fine in the Caribben these days. I remember when my parents first returned to the Grenadines in the early 90s, each time we visited, we had to pack an extra suitcase containing all the little things they were missing. It's a different story now, and of course, some things that are not readily available can be bought online. Sumac is grown in the Middle East, Europe and the States. it's available online through outlets like Amazon, so do give it a try. always love to see you. Take care and best wishes.


MsDora profile image

MsDora 21 months ago from The Caribbean

Jo, thank you for another information-rich article. So grateful that I can find most of these foods in Caribbean. Haven't heard of sumac either.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Kim, sounds like you have sumac growing in your back yard. There is a poisonous variety, but as far as I'm aware the berries of the poisonous plant is white and not very common, while edible staghorn sumac is quite common. Try googling to compare. Let us know if

It's the real stuff, I'll add an image of the red sumac to the hub. Always a pleasure, my best to you.


ocfireflies profile image

ocfireflies 21 months ago from North Carolina

Jo,

I had not heard of the sumac before--other than as a type of tree that grows around here which produces different shades of red cones. I use the cones as part of my autumnal décor. Most people around here see them as a nuisance and not very attractive. I wonder if the sumac trees around here can be harvested and made into a spice. V+ for sure! Shared as always.

Kim


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Jackie, many thanks for stopping by to wish me a happy Valentine's Day. We had a fabulous day, I hope you did also. Take care and my best always.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Suhail, probably because I'm also trying to do what King Canute (Cnut) could not, hold back the tide. Maybe Canute didn't know about tumeric and sumac. ;-) Much appreciate you stopping by, my best always. I hope you and the other half had a wonderful Valentine's Day.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Alicia, thank you for stopping by, much appreciated. Do try the sumac, it's an ideal accompaniment for dishes where lemons are traditionally used. By the way, you don't have to look too far for sumac, you can buy from amazon on this page. :)

Thank you so much for reading and commenting. My best always.


Jackie Lynnley profile image

Jackie Lynnley 21 months ago from The Beautiful South

Happy Valentine's Day!


Suhail and my dog profile image

Suhail and my dog 21 months ago from Mississauga, ON

Never heard of sumac. Got to ask my wife. And btw, how did you find out I am aging fast and I need this hub?

I liked this hub a lot. Voted up!


AliciaC profile image

AliciaC 21 months ago from British Columbia, Canada

Thanks for sharing a very informative and interesting hub, Jo. I eat all of the foods that you mention, except sumac. Now that I've read your hub I'm going to look for this spice!


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Ruby, I hope you'll be receiving a generous box of your favourite dark chocolates today. ;) Blueberries are incredible healthy and what's more, they are also very delicious. Thank you so much for stopping by, always a pleasure, take care and my best to you.


always exploring profile image

always exploring 21 months ago from Southern Illinois

I use most of these and of course my favorite is dark chocolate and melon. I can see that I need to eat more blueberries. This is a great informative hub full of heathful ways to live and feel better. Well done Jo. Thank you...


clivewilliams profile image

clivewilliams 21 months ago from Nibiru

Great hub, coconut, garlic, pear and ginger are tops


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi peachpurple, and all three are so much more. Thank you so much for stopping by, my best always.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Frank, growing your own if you can, is a great way to enjoy healthy organic fruits and vegs. I do grow as much as I can, including blueberries, but my blueberry bush didn't yield much last summer, I hope this season's will be a little more generous.:) Thank you for reading and commenting, always great to see you, my best always.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi tillsontitan, amen to that! Thank you so much for taking the time to read and comment, much appreciated. Have a great day and my best always.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Jackie, yes, herbs and spices such as turmeric, cloves, pepper, oregano rosemary contain high levels of antioxidant, and what's more, when we use them in cooking, we can reduce the amount of salt we use. I'm with you there, eating healthy can be good fun. Great to see you, thanks for the visit, comment and share. have a wonderful day and my very best to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Jo, glad to know you found the hub useful, the research and cross-referencing can be time consuming, but I always learn something new, and if others including my friends and family also find the information useful it's a bonus. Always a pleasure to see you, take care and best wishes to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Thelma, looks like you're doing pretty well already. ;) I love discovering new foods, especially the healthy variety. Sumac has been around for a long time, you may even find that you have a plant in your garden. It's good to see that researchers are rediscovering how nutitious some of these long forgotten foods are. Thank you so much for stopping by, have a lovely day and my best to you.


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Patricia, you're spot on. I only wish organic food weren't so pricey, hopefully the cost will begin to fall as more people demand healthy foods. Thanks for stopping by and commenting, much appreciated, my best to you.


peachpurple profile image

peachpurple 21 months ago from Home Sweet Home

Great post, garlic , onion and ginger are the best anti biotics


peachpurple profile image

peachpurple 21 months ago from Home Sweet Home

Garlic, ginger and onions are the best anti biotic for me


Frank Atanacio profile image

Frank Atanacio 21 months ago from Shelton

tobusiness I really get into hubs like this but your hub is so detailed.. I have always been a blueberry fan.. and even have grown them for the past 11 years.. thank you for the hard work in research you did putting this hub together... Frank


tillsontitan profile image

tillsontitan 21 months ago from New York

It never hurts to be reminded of the good foods we need in our diet. Anything we can do to help ourselves is certainly a step in the right direction.

This was more than helpful. Thank you.

Voted up, useful, and interesting.


Jackie Lynnley profile image

Jackie Lynnley 21 months ago from The Beautiful South

I do believe in foods for good health including herbs and spices. There are so many great things to try in so many ways it really makes trying to be healthy lots of fun! Great article. ^+


Jo_Goldsmith11 profile image

Jo_Goldsmith11 21 months ago

This is a well written and informative article. Some of these foods I already enjoy eating. And some I didn't know about. I have a very sensitive nervous system, so eating yogurt is a daily substance I enjoy eating. Shared, up for useful, interesting and awesome way you presented the information. :-)

Have a blessed weekend.


Thelma Alberts profile image

Thelma Alberts 21 months ago from Germany

This is the first time I encountered sumac. Never heard of it before until now. I eat all of this food in your list. Thanks for this very informative and useful hub. Well done!


pstraubie48 profile image

pstraubie48 21 months ago from sunny Florida

Isn't it lovely that so many foods that are so tasty are full of many things our body longs for??

Thanks for sharing the efforts of searching info we need to know.

Angels are on the way to you this evening. ps


tobusiness profile image

tobusiness 21 months ago from Bedfordshire, U.K Author

Hi Bill, you say the nicest things, what a wonderful friend you are! ;)

I hope you know how much you are appreciated and thank you so much for the great comment and the visit. It's amazing what the researchers are discovering about natural foods we've been taking for granted, and yes, some we didn't even know existed. It's time to get back to basics, mother nature have already done most of the work, all we need to do is stop poisoning our food and live like nature intended. I hope all is well with you, take care and my best always.


billybuc profile image

billybuc 21 months ago from Olympia, WA

I'm happy to report I eat all of them except sumac. I've heard of it, but I wouldn't recognize it if I tripped over it. :) What a great health resource this is, Jo. You have done a great job of research and this really is a fantastic compilation of important information. Thank you and bravo!

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