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Farmers Almanac
The 2014 Farmers Almanac
Farmers' Almanac

Amazing Antioxidants!

Amazing Antioxidants!

Antioxidants are nutrients found in our foods that slow down or prevent oxidative damage to our bodies. This is damage caused when our cells use oxygen, creating free radicals — destructive unpaired ions. Free radicals can form through natural occurrences such as respiration, metabolism, and inflammation, or they can occur due to outside environmental factors such as smoking, alcohol, x-rays, pollution, sunlight, and even strenuous exercise. Antioxidants act as scavengers, attacking these free radicals, and repairing or preventing the damage that they cause. Antioxidants are also thought to enhance our immune systems, lowering the risks of infection, some cancers, heart disease, stroke, cataracts, and Alzheimer’s disease.

The most common antioxidants are Vitamin C, Vitamin A, Vitamin E, and Selenium. It is always best to consume antioxidants naturally, through the foods we eat, rather than through supplements. Fruits, vegetables, beans and grains are chock full of antioxidants.

Below is a chart of these antioxidants, and the foods that supply each one:

Vitamin C
Tomatoes
Broccoli
Green Leafy Vegetables
Strawberries
Blueberries
Green Peppers
Citrus Fruits such as Oranges, Lemons, Limes,

Vitamin A
Brightly colored fruits and vegetables
Tomatoes
Broccoli
Squash
Carrots
Collards
Sweet Potatoes
Peaches
Apricots
Cantaloupe

Vitamin E
Green Leafy Vegetables
Vegetable Oil
Nuts and Seeds
Whole Grains

Selenium
Chicken
Eggs
Red Meat
Fish
Shellfish
Garlic
Whole Grains

Flavonoids
Cranberries
Grapes
Red Wine
Pomegranate

Lycopene
Watermelon
Tomatoes

Lignan
Barley
Oatmeal
Rye

Lutein
Dark green veggies
Spinach
Broccoli
Kale
Brussels sprouts

Always remember, a diet rich in fruits, vegetables, meat and grains, seven to eight hours of uninterrupted sleep, and a regular exercise regimen are the absolute best ways to live a long, healthy life.

5 comments

1 trotters { 03.21.12 at 6:21 pm }

Hi Shawn, I live in the San Gabriel Mountain at the 6000′ level. The ground is dirt/gravel/rock and nothing will grow. Next month I plan to construct two rectangular boxes each 12′ square and 12″ high (2″ X 12″). I’ll fill it with planting mix. What kind of vegetables do you recommend I plant (And when) for this climate? Many Thx. T

2 Shawn { 03.01.12 at 5:45 pm }

That is great Brian. Gardens are our connection to pure, wholesome foods. One of my jobs with my business is to install veggie gardens for customers. I grow the plants, till and adjust the soil, plant and weed. I even harvest for some who cant do it for themselves. One of my favorite things in the world is helping someone know the satisfaction of eating from their own land!

3 Brian Spofford { 03.01.12 at 2:41 pm }

As a farmer all my life I know the benefits of a good diet and exercise, but given the quality of fruits and vegetables that you can get from a store, I’m skeptical of the help they give. We have a big garden and just taste of our produce is a huge difference! Unfortunately not everyone has the opportunity to have a Garden, unfortunate for sure, but we made a small garden for my mom when she had moved to a apartment, just using window planters,and she collected rain water to water her little garden. Mom had fresh vegetables right close all summer!

4 Shawn { 02.29.12 at 3:28 pm }

Thanks Aurora. Glad it works for you.
I tried to keep it simple because that’s how I understand it.

5 Aurora { 02.29.12 at 1:07 pm }

Excellent information and list of antioxident foods. Easy to read and keep for
reference. Thank You.

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