What are antioxidants anyway? Glad you asked, antioxidants are nutrients that our bodies produce naturally to counteract the damage of free radicals.
What are free radicals? Another smashing question, glad you asked. When our cells use oxygen, they produce by-products which can cause damage. These by-products are free radicals. There are more in depth scientific explanations that involve the make up of the unstable molecules and the nucleus and so on, but for our purposes just know that they are bad.
Antioxidants on the other hand are very good. They act as kind of a free radical scavenger and repair and prevent damage caused by the free radicals. Antioxidants affix themselves to free radicals while absorbing the elements before they have a chance to infiltrate healthy normal tissue. Many common and serious health problem have been attributed to oxidative damage (free radicals). These include heart disease, macular degeneration(ARMD), diabetes, cancer and even the flu. A recent study out of London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25%. Antioxidants also enhance immune defense and in turn lower the risk of cancer and infection. Unfortunately, in today's toxic world, your body needs more antioxidants than it can produce in order to actively fight free radicals.
What are the best sources for antioxidants? Yet another great question. Antioxidants are best found in the following vitamins and minerals.
Vitamin A, Vitamin C, Vitamin E, Selenium(the mineral), and flavonoids.
Vitamin A can be found in bright colored fruits and vegetables, such as, carrots, sweet potatoes, apricots, peaches, squash, cantaloupe, etc. Vitamin C can be found in citrus fruits as well as tomatoes, bell peppers, broccoli and most other green leafy vegetables. Vitamin E is found in nuts & seeds, whole grain, leafy vegetables, vegetables oils and liver oil. Selenium is a mineral found in fish & shellfish, red meat, eggs, chicken and garlic. Flavonoids are found in soy, red wine purple grapes, pomegranate, cranberries, tea & coffee.
So as you can see antioxidants are in a lot of flavorful foods, so you know what that means, recipe time.
Shrimp & Pasta Recipe
12 oz box of your favorite whole wheat pasta
20 medium raw shrimp (peeled and de-veined)
2 tbs chopped garlic
1/4 c dry white wine (NOT COOKING WINE)
1 Roma tomato (small dice)
olive oil
salt and pepper
1. Cook pasta according to the directions on the box. Drain and rinse under cold water and set aside.
2. In a large saute pan, heat 2 tbs olive oil over med high heat. Add garlic then shrimp to hot pan. Saute until the shrimp become slightly opaque. Add tomato, salt and pepper then de-glaze with white wine.
3. Add pasta to shrimp and remove from heat. Be sure to toss pasta around quickly to keep it from sticking. Then drizzle more olive over the top and serve. Sprinkle each dish with a little fresh shredded Parmesan cheese.
Serves 4
For an extra antioxidant rich meal, try out this appetizer.
Strawberry Bruschetta
1 pint fresh strawberries, washed, trimmed, and small diced
1 shallot, fine dice
2 tsp chopped garlic
3 tbs chopped fresh basil
2 tsp Balsamic Vinegar
salt & pepper To Taste
3 tbs olive oil
Combine all ingredients in a mixing bowl. Lightly mix and serve with water crackers or fresh Crostinis
.
Now pair this with an antioxidant rich Pinot Noir. Louis Latour has become my new favorite.(Which just happens to be available at my restaurant)
Enjoy your antioxidants and have a happy healthy day!
Chef Matt
What are free radicals? Another smashing question, glad you asked. When our cells use oxygen, they produce by-products which can cause damage. These by-products are free radicals. There are more in depth scientific explanations that involve the make up of the unstable molecules and the nucleus and so on, but for our purposes just know that they are bad.
Antioxidants on the other hand are very good. They act as kind of a free radical scavenger and repair and prevent damage caused by the free radicals. Antioxidants affix themselves to free radicals while absorbing the elements before they have a chance to infiltrate healthy normal tissue. Many common and serious health problem have been attributed to oxidative damage (free radicals). These include heart disease, macular degeneration(ARMD), diabetes, cancer and even the flu. A recent study out of London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25%. Antioxidants also enhance immune defense and in turn lower the risk of cancer and infection. Unfortunately, in today's toxic world, your body needs more antioxidants than it can produce in order to actively fight free radicals.
What are the best sources for antioxidants? Yet another great question. Antioxidants are best found in the following vitamins and minerals.
Vitamin A, Vitamin C, Vitamin E, Selenium(the mineral), and flavonoids.
Vitamin A can be found in bright colored fruits and vegetables, such as, carrots, sweet potatoes, apricots, peaches, squash, cantaloupe, etc. Vitamin C can be found in citrus fruits as well as tomatoes, bell peppers, broccoli and most other green leafy vegetables. Vitamin E is found in nuts & seeds, whole grain, leafy vegetables, vegetables oils and liver oil. Selenium is a mineral found in fish & shellfish, red meat, eggs, chicken and garlic. Flavonoids are found in soy, red wine purple grapes, pomegranate, cranberries, tea & coffee.
So as you can see antioxidants are in a lot of flavorful foods, so you know what that means, recipe time.
Shrimp & Pasta Recipe
12 oz box of your favorite whole wheat pasta
20 medium raw shrimp (peeled and de-veined)
2 tbs chopped garlic
1/4 c dry white wine (NOT COOKING WINE)
1 Roma tomato (small dice)
olive oil
salt and pepper
1. Cook pasta according to the directions on the box. Drain and rinse under cold water and set aside.
2. In a large saute pan, heat 2 tbs olive oil over med high heat. Add garlic then shrimp to hot pan. Saute until the shrimp become slightly opaque. Add tomato, salt and pepper then de-glaze with white wine.
3. Add pasta to shrimp and remove from heat. Be sure to toss pasta around quickly to keep it from sticking. Then drizzle more olive over the top and serve. Sprinkle each dish with a little fresh shredded Parmesan cheese.
Serves 4
For an extra antioxidant rich meal, try out this appetizer.
Strawberry Bruschetta
1 pint fresh strawberries, washed, trimmed, and small diced
1 shallot, fine dice
2 tsp chopped garlic
3 tbs chopped fresh basil
2 tsp Balsamic Vinegar
salt & pepper To Taste
3 tbs olive oil
Combine all ingredients in a mixing bowl. Lightly mix and serve with water crackers or fresh Crostinis
.Now pair this with an antioxidant rich Pinot Noir. Louis Latour has become my new favorite.(Which just happens to be available at my restaurant)
Enjoy your antioxidants and have a happy healthy day!
Chef Matt
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