nutrition facts

Long before winter comes
black bears in the forest spend all their time eating everything they can sink their teeth into. During the summer
bears eat and eat and eat
trying to get as fat as they possibly can
and when the weather turns cold
they look for a place to curl up and then they sleep the winter away.

Now
the habits of bears might not seem like something you should try to follow. After all
doctors are always warning us humans that we shouldn’t overeat
and that we shouldn’t spend all of our time lying around
doing nothing.

But there is one part of the black bear’s habits that you should actually try to imitate
because it would be good for your health.

Black bears eat a lot of berries
of many different varieties
such as raspberries
strawberries
and blueberries.

Berries contain natural sugars and wonderful flavors. Unlike many other foods that are really good for you
but which don’t taste good
berries taste great.

And unlike many foods that taste great but which aren’t good for you
berries are among the most health friendly foods you can eat.

It’s only been within the last decade that scientists have started to pay a lot of attention to the health benefits of berries. And what researchers are learning about the health benefits of berries has a lot of exciting potential for human diets.

One of the first major experiments on the health benefits of berries took place at Tufts University about ten years ago.

Researchers were working with a group of aging rats. They fed them diets of various foods to see what the effects would be. Among the foods they tested were strawberries
blueberries
and spinach.

Now these rats were fairly old in terms of “rat years”. In fact
their age was equivalent to humans about 70 years old.

The foods the scientists tested were all very high in beneficial antioxidants
so the scientists wanted to see if any of these foods would boost the physical and mental capabilities of these aging rats.

The researchers found that while several of these foods seemed to offer some antioxidant protection
the rats that had been fed blueberries were the only ones that actually improved in their abilities.

In fact
the rats which had been fed blueberries were able to perform like much younger rats!

This was a very exciting find
and the scientists then wanted to find what it was in the blueberries that produced this very beneficial effect.

It turns out that the chemicals responsible for making these aging rats act mentally younger and perkier were the pigments in the skin of the blueberries.

The compounds that give ripe berries their beautiful colors are the very substances that have such strong anti-oxidant powers. And antioxidants are compounds that help repair some of the damage that happens to our body cells every day.

Scientists have discovered that the darker the berry
the more health benefits it has! Eating two thirds of a cup of blueberries will give you as much anti-oxidant protection as five servings of apples or squash.

The dark pigments in these berries seem to offer protection against cardiovascular disease
degenerative eye disease such as cataracts
and may offer some help in preventing some cancers
and bladder infections.

If the exciting results of the rat studies turn out to also hold true for humans
it may mean that compounds in these dark berries may help protect brain cells from the degenerative diseases of aging.

You can get this fantastic antioxidant protection whether you eat your berries fresh
frozen
or dried.

You can eat berries raw
add them to your favorite cereals
or make a smoothie drink with various berries
fruits
milk and yoghurt. Get creative and find ways to mix berries into your favorite recipes.

In North America
blueberries are available fresh or frozen year round. If you can’t get fresh berries
dried berries are also filled with very concentrated levels of the valuable antioxidants.

If you live in a place where blueberries are not easily available
look for other fruits and berries that have very dark red or dark purple colors.

Foods such as pomegranates
bilberries
cherries
black raspberries
saskatoons or serviceberries also have high levels of these very beneficial dark pigments. These foods offer benefits similar to the benefits of blueberries.

So
think about incorporating at least one habit of bears into your lifestyle – and make berries a frequent part of your diet!

Why do we need to eat foods that are found to be naturally high in antioxidants?
What are antioxidants?
Which foods do we need to eat
in order to naturally fight free radicals?

Scientists have found that the body forms unstable oxygen molecules
called free radicals; every cell produces tens of thousands of them each day. A free radical is basically an atom with an odd number of electrons in its outer ring. Since electrons have a very strong tendency to exist in a paired rather than an unpaired state
free radicals indiscriminately pick up electrons from other atoms
which in turn convert those other atoms into secondary free radicals
thus setting up a chain reaction
which can cause substantial biological damage. This
in short
is bad. There are also many kinds of free radicals
which we are exposed to everyday
for example
pollution
radiation
cigarette smoke and herbicides.

Antioxidants are thought to neutralise and stabilise these free radicals.

So
which antioxidants are naturally found in which foods?

We have:

Vitamin E: a fat-soluble vitamin found in vegetable oils
nuts
green leafy vegetables
and fortified cereals. Some of the foods containing the highest amounts of vitamin E are wheat germ oil
almonds
sunflower seeds
sunflower oil
hazelnuts
peanuts
spinach
broccoli
kiwi and mango.
Vitamin E is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues.

Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices
cabbage
green peppers
broccoli
spinach
tomato
kale
guava
cantaloupe
kiwi
papaya
and strawberries.
It is important in forming collagen
a protein that gives structure to bones
cartilage
muscle
and blood vessels. Vitamin C also aids in the absorption of iron
and helps maintain capillaries
bones
and teeth.

Beta-carotene: Beta-carotene is a precursor to vitamin A. It is present in liver
egg yolk
milk
butter
spinach
carrots
squash
broccoli
yams
tomato
cantaloupe
peaches
and grains.
Studies have been done on beta-carotene's effectiveness for heart disease
cancer
chronic fatigue syndrome
Alzheimer's disease
fibromyalgia
male infertility
and psoriasis.

Coenzyme Q10: CoQ10 boosts energy
enhances the immune system
and acts as an antioxidant. A growing body of research suggests that coenzyme Q10 may help prevent or treat some of the following conditions: heart disease
high blood pressure
high cholesterol
diabetes
and others. Primary dietary sources of CoQ10 include oily fish
organ meats such as liver
spinach
broccoli
peanuts
wheat germ and whole grains.

Selenium: Selenium is a trace mineral that is essential to good health but required only in small amounts. It helps synthesize antibodies; helps synthesize co-enzyme Q10and helps transport ions across cell membranes. The best sources of selenium are Brazil nuts
wheat germ
molasses
sunflower seeds
whole wheat bread and dairy foods.

You should note that there are many other antioxidants naturally found in foods.
You should also note that the best way to take antioxidants is naturally
through fresh
vibrant food.
One more thing; sometimes less is more. Some of these antioxidants are only needed in small amounts
so check into whether you need to take more or not
before you start overdosing on antioxidants!

Are you making the mistake of not eating enough antioxidants in your diet? I mean really
what is the harm? What
that is
aside from early aging
heart disease
cancer
and a host of other illnesses.

As someone who is concerned about your health
you should be very much aware of the foods you put into your body. But how many of us actually are?

If your health strategy is simply to eat what you want and hope for the best
you may be planting the seeds of your own future illnesses.

Antioxidants help to fight free radicals. But what are free radicals and why are they so harmful to your body? And why does your body need protection against them?

A free radical is a molecule with an unpaired electron. Because it has a free electron
it is highly reactive and very susceptible to oxidation.

Just think of how an exposed apple or potato turns brown when left uncovered. This is caused by oxidation. Well
this is what free radicals are doing to the inside of your body.

Free radicals are not useful as cells to the body. Instead
they steal nutrients from healthy cells - starving them. When healthy cells starve
they deteriorate
and in the process
weaken the body's immune defenses. This is why your body needs to rid itself of them as soon as possible.

Free radicals occur in our bodies every minute of the day. But environment has an effect also. The more you are in contact with toxic environments such as cigarette smoke
radioactivity
smog
pollution
and so on
the more free radicals your body will absorb.

So how can you slow the free radical onslaught against your body? The key is antioxidants.

Normally
a healthy body full of antioxidants
is capable of handling free radicals easily. But if your body is under physical or mental stress
your body's natural defense system may simply not have enough antioxidants available to fight the free radicals.

Antioxidants are believed to help protect the body from free-radical damage by interacting with free radicals in the body and short circuiting their harmful actions. They're scavengers
or garbage collectors. They help to rid your blood vessels and cells of radical cells that would harm you.

Clearly
with all the evidence so far
no reasonable person could ignore the wealth of evidence pointing to the importance of antioxidants.

Although
not conclusive
high antioxidants levels have lent to conclusions that they can slow aging
prevent heart attacks and strokes


The best way to ensure that your body is loaded with enough antioxidants is to eat the recommended five to eight serving of fruits and vegetables a day. Especially
those with high levels of vitamins E
A
and C.

But
really
how many of us do that? The only people I know doing that are hard core vegetarians.

Therefore
even though
it may not be the best choice
you should seriously consider making nutrient supplements a part of your every day dietary routine.

Taking vitamins or supplements daily that contain antioxidants are a good way to maintain cellular health.

Copyright (2005) www.acai-berry-fruit-juice.com

Antioxidants are all the rage today. And
justifiably so. Antioxidants help neutralize free radicals which cause cell damage
which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go its blueberry this and blueberry that. You have your choice of wild blueberry juice
blueberry-pomegranate juice
blueberry-cranberry juice and so on and so on.

Now
don’t get me wrong. I love blueberries. But
in our rush to embrace the latest antioxidant food craze (blueberries
cranberries
pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.

“What?” You ask
“What could possibly be higher in antioxidants than my beloved wild blueberry?” Well
how about the small red bean? That’s right
I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.

What other foods are high in antioxidants? For starters
there are artichoke hearts
blackberries
prunes
pecans
spinach
kale
russet potatoes and plums. And
no
that’s not a mistake. Russet potatoes are on the list of foods high in antioxidants.

The truth is
there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well
have you ever heard the expression
“eat your colors?” That refers to the fact that foods are in different color “families” containing different types of antioxidants which have different benefits. For example
the yellow-orange color family of peaches and nectarines help our immune systems. The purple-red color family of foods (pomegranates
plums
berries) helps reduce inflammation. It’s important to eat foods from all color groups to reap the full benefits of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw
cooking them
or juicing them yourself) without having to pay a high price for the “flavor of the month” antioxidant juices being peddled in the supermarkets.

So
give your blueberries some company at the dinner table. Invite some beans
spinach
potatoes and artichoke hearts and enjoy your antioxidants!

The prefix 'anti' means against
in opposition to
or corrective in nature. In this case
the 'anti' in antioxidant describes the effect these chemicals have against oxidants.

Oxidants
usually referred to as 'free radicals' are produced as a natural by-product of the millions of biochemical processes undertaken by the body every minute. The same life-giving oxygen that supports all the functions of the body creates these harmful by-products which cause cell damage
usually to DNA
fats and proteins.

Free radicals also enter the body through external influences such as exposure to the sun
pesticides and other kinds of environmental pollution. In addition
their levels are increased by mental and physical stress
the consumption of alcoholic beverages
unhealthy foods
and cigarette smoke.

In much the same way as oxidation causes rust on cars
oxidation inside the body causes a breakdown of cells. If the amount of free radical oxidation in the body is allowed to rise to an unhealthy level
it can result in extensive damage to cellular components and can accelerate the ageing process.

More importantly
it may contribute to a wide range of degenerative illnesses and reduce the body's ability to deal with other problems
including cardiovascular malfunction
eye disease
and cancer.

Additionally
it may result in a compromised immune system
leading to immunological disorders and a lessening of the body's ability to heal wounds and overcome infections. Some studies indicate possible links to arthritis and similar chronic conditions.
Antioxidants counter these effects by binding with free radicals before they can cause damage. They then convert them into non-damaging biochemical substances
assisting enormously with the reparation of cellular damage.

Certain antioxidant enzymes are produced within the body. The most well known of these are catalase
superoxide dismutase and glutathione:

Catalase coverts hydrogen peroxide into water and oxygen.

Superoxide dismutase breaks antioxidants down into hydrogen peroxide.

Glutathione is a detoxifying agent
changing the form of toxins so that they are easily eliminated by the body.

Other antioxidants can be consumed through the diet. Some of the better known include the antioxidant vitamins beta-carotene
vitamin B6
vitamin C and vitamin E.

Minerals such as selenium
zinc
glutathione and co-enzyme Q10 may also have antioxidant properties
and so may flavonoids such as cranberry
some amino acids
plus organic extracts from milk thistle and the tree known as ginkgo biloba.

A diet rich in fresh fruits and vegetables provides a large supply of these anti-oxidants
to help eliminate damaging free radicals. The highest concentrations are found in fruits and leafy green vegetables
such as carrots
orange and red peppers
spinach and tomatoes.

Cooking can destroy some antioxidants and interfere with the body's ability to absorb them
so eating raw vegetables and fruit
and including sprouts in the diet can help. Steaming vegetables as opposed to frying
microwaving or boiling is also a good idea.

Antioxidants are best taken in combination
since single antioxidants
such as vitamin E
need other vitamins in order to work as an effective antioxidant. Food and natural supplements may therefore provide the most bio-available source of antioxidants. Natural products from the rain forests of the world are some of the best sources of natural antioxidants ever found. Fruits like the acai berry are amazing the health world because of the wide range and high number of antioxidants they contain
making them a perfect source of antioxidants. It’s no wonder that the acai berry has been dubbed one of the top 10 “superfoods” in the world. To read more about the marvelous acai berry and other natural rain forest health products visit
http://www.natural-health-from-the-rainforest.com/acai-berry.html

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer
reverse or slow aging
enhance your immune system
increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties
it’s amazing more people don’t get enough fruits and vegetables
the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily
but say getting 7-10 servings is best.

There are 10 steps to getting more antioxidants into your diet.

1.Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries
100
juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2
you have a breakfast providing one to two servings of fruit.

2.Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack
or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent
but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3.Lunch and dinner

It might sound trite
but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring
and they don’t have to be just salad greens. If you’re going classic
add some red pepper slices to your green salad
some tomatoes to the Greek salad
or tart cranberries to your field greens. Whip up a broccoli salad for lunch
or be adventurous and mix up a rice salad with a m้lange of fresh vegetables like string beans
tomatoes
peppers and red onions.

4.Dessert

Berries
with or without whipped cream or chocolate are a wonderful way to end your day of healthy
antioxidant-rich eating.

5.Beverages

Replace your soda with tea or coffee
both of which boast antioxidant compounds. Have a glass of wine with dinner
or for a real change of pace
pour a glass of chai tea.

6.Think outside the box

We know we can get our antioxidant fix from berries
salads and the like
but researchers say powerful antioxidants can also be found in a variety of unexpected foods
like russet potatoes
artichokes
and small red beans. The beans
in fact
may have more antioxidant power than blueberries
experts say. So to your rice salad full of vegetables
add some beans for even more antioxidants.

7.Cook lightly

You think you’re being good
preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables
you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables
and stop cooking them when they will have all of their bright color and most of their bite.

8.Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden
watch it grow and eat the fruits (literally) of your labor.

9.Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything
including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10.Learn to cook

If you’re cooking
you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables
preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night
you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.