Antioxidants. We Kinda Need Them. Part II

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In part II of this antioxidant series, we are going to discuss MORE foods that should be included on your weekly menu plan! If you have already reviewed Part I of this series, you know that berries are a key component of a healthy diet (it doesn’t take a dietitian to tell you that right?). Well, today we are going to discuss the antioxidants you might not even know you’re getting!

 Tomatoes. Tomatoes are one vegetable MOST Americans consume frequently, almost as much as the potato. While most of us eat tomatoes because they taste good, what you may not know is that tomatoes have some awesome antioxidant potential!  

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By consuming tomatoes and tomato products on a regular basis, you are getting a solid dose of the antioxidant lycopene. Research has shown that including lycopene-rich foods in your diet may help to reduce the risk of prostate and breast cancer, macular degeneration, and cardiovascular disease, especially in people with Type II diabetes, according to a study found in the International Journal of Food Sciences and Nutrition. Lycopene may also help prevent osteoporosis and reduce the severity of allergy symptoms. Other foods rich in lycopene? Grapefruit, watermelon, salsa, baked beans, red pepper, and asparagus! It should be easy to get your fill of lycopene this weekend, no?

Tomatoes don’t JUST contain lycopene! Tomatoes also contain a little flavonoid called quercetin; strange word, but an important component in your diet. Quercetin is an antioxidant shown to have anti-inflammatory properties in the body. Scientists at the Institute of Food Research confirmed that eating foods rich in quercetin may help prevent chronic inflammation, which ultimately leads to cardiovascular disease (source). And if that isn’t enough to peak your interest, quercetin has also been shown to have anti-tumor properties!

The best part about quercetin? It’s probably in a lot of foods you consume on a regular basis!  Black and green tea leaves, apples, onions, red grapes, red wine, berries, citrus fruits, leafy greens, broccoli, and as I mentioned above, tomatoes (79% more quercetin is found in organic tomatoes)!!

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Hmm, does anyone else notice a trend going on here? Seems like antioxidants can be found by eating mostly plants! The more plant-based foods you consume, the better your body gets at protecting itself from cancer, premature aging, and harmful diseases!

 Think about that this coming 4th of July weekend! There may be a lot of unhealthy options but why not make an extra effort to bring something healthy yourself? Bring a great big watermelon or a fresh tomato and cucumber salad!!

QUESTION: What’s your favorite quercetin-rich food?

WATERMELON for me!

Stay tuned tomorrow for Part III of this antioxidant series! I’ll be discussing antioxidant supplements!

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