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Top Disease-Fighting Foods

From MSN Health Encyclopedia.

Top Antioxidant Rich Foods

We all go mad for antioxidants, but why are they so good for us and which foods contain the most of them?

Here is a list of the foods most jam-packed with the disease-fighting compound so you know where to go out and find them.

Antioxidants are compounds that protect us from free radicals that cause havoc in our body when it is exposed to pollution, bad diet, smoking and even too much exercise. Free radicals are dangerous because they begin to attack the blood vessels and are thought to be partly responsible for the onset of diseases such as cancer, heart disease and arthritis.

So how do we get more antioxidants into our system? Antioxidants are found in many of the things we eat, so eating carefully is an easy way to take more of them on board and help our body to protect itself against free radicals. According to Health 24, the following foods are the most rich in the disease-fighting compounds (starting with the highest).

1. Blackberries
Coming in at number one on our list of antioxidant-rich foods is the mighty blackberry. There is a school of thought that says a food's antioxidant level can be determined by its color, and the dense, dark hue of the blackberry seems to back this up. A recent survey published in the American Journal of Clinical Nutrition documented how scientists carried out research into the antioxidant level of over 1,000 foods and found that the blackberry came out on top. The research also found that the foods on this list had even higher antioxidant levels than the oft-celebrated chocolate, red wine and green tea (although these still have their benefits).

2. Walnuts
A United States Department of Agriculture (USDA) study in 2004 reported the high antioxidant concentration of walnuts. And that's not their only health benefit. Walnuts are also thought to lower levels of bad cholesterol and have been shown in recent studies to lower levels of endothelin, a chemical believed to cause heart disease. Walnuts have a higher level of antioxidants than any other nut, as well as a high concentration of vitamin E, protein and fiber. But, like most nuts, they are also full of fat and calories so don't eat too many of them.

3. Strawberries
Anyone unsure about which foods contain lots of antioxidants should just tuck into a plate a berries - this list if full of them. Strawberries, however, as well as being extremely tasty, contain an antioxidant called ellagic acid that is thought to reduce the risk of cancer and could be particularly effective in the fight against prostate cancer. In fact, it's the antioxidant anthocyanins that give strawberries their red color. A study carried out by the Sphera Foundation found that, after eating strawberries, antioxidant levels in the body went up considerably. And, fascinatingly, they are also the only fruit to have their seeds on the outside.

4. Cooked artichokes
Perhaps not one you would expect to see on a list of antioxidant-rich foods, artichokes are in fact packed-full of health benefits. And if the time-consuming process of eating one puts you off, just imagine you are unwrapping a gift. Artichokes, particularly when cooked, are rich in fiber, vitamin C, pottasium and other health giving elements. And, unlike nuts, they are extremely low in fat. The artichoke is also believed to lower levels of bad cholesterol, so get stuck in.

5. Cranberries
Cranberries are something of an all-rounder, believed to be effective in preventing numerous conditions such as urinary tract infections, gum disease, ulcers, heart disease and cancer. Cranberries are also rich in a substance called proanthocyanidins, a type of bioflavonoids that are especially effective at wiping out free radicals. This magic berry is also full of vitamins C and D and potassium.

6. Raspberries
Raspberries are thought to contain about 10 times the amount of antioxidants found in other superfoods such as broccoli and tomatoes. They are even thought to contain antioxidants that aren't found anywhere in any other food. A study by Glasgow University found that freezing raspberries (a popular way to buy them) causes them to shed a lot of their vitamin C quality. However, the antioxidant level is not affected. Raspberry jam is also still a good source of antioxidants.

7. Blueberries
Blueberries are perhaps the food most associated with antioxidants, and for good reason. Researchers at the USDA actually ranked blueberries as the number one antioxidant-rich fruit and they are another great source of anthocyanin (which gives blueberries their color). Various other studies suggest that blueberries could also strengthen our immune system and guard us against conditions such as Alzheimer's disease and other neurological disorders, arthritis, poor eyesight and urinary tract infections.

8. Ground cloves
As well as being a fantastic source of antioxidants, ground cloves have also been linked to a number of health benefits. Cloves contain a lot of eugenol, which is thought to protect us from the effects of pollutants, joint pain, and cancer. Clove is also a mild anaesthetic and anti-bacterial agent, and is still used in conjunction with modern medicinal techniques, particularly by dentists in treating root canal, fillings and gum pain.

9. Grape juice
Grape juice is a well-known source of antioxidants and is commonly compared to wine, for obvious reasons. Grape juice, however, has the advantage of not getting you intoxicated, meaning you can drink more of it and enjoy it at times when you wouldn't normally reach for the wine bottle, such as first thing in the morning. The flavonoids in grape juice lower levels of bad cholesterol that form plaque on the artery walls. A study published in the journal Circulation demonstrated how patients showing signs of cardiovascular disease improved their condition significantly by drinking a tall glass of grape juice every day for 14 days. It is also thought that grape juice can lower the risk of developing blood clots that lead to a heart attack.

10. Cranberry juice
What is the difference between cranberries and cranberry juice? We asked ourselves the same thing, but it's on the list and who are we to argue? One reason why we would recommend cranberry juice over the berry is because the latter is a very tart food and difficult to eat. The juice, on the other hand, is much easier to take on board. Cranberry juice has long been respected for its effectiveness in tackling urinary tract infections, as well as being a fine source of antioxidants.

(© MMVII, CBS Broadcasting Inc. All Rights Reserved.)