Dec 16 2018

This Holiday Season pack on the Antioxidants not the Pounds

Published by at 1:26 pm under Antioxidants

This holiday season, pack on the antioxidants not the pounds
Before you reach for the cookies, look to some other festive foods that are both delicious and healthy.  

The holidays are a great time to enjoy traditional recipes and to explore new ones as well. The great news is that many of the foods in season this time of year and found in our favorite holiday recipes are packed with antioxidants that are good for disease prevention.

Antioxidants inhibit the oxidation of other molecules. “…Oxidation is a chemical reaction involving the loss of electrons which can produce free radicals. In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell…”1*

Free radicals can cause oxidative stress, a process that can trigger cell damage. Your body can be exposed to free radicals from environmental sources including air pollution, cigarette smoke,  and sunlight. Oxidative stress is thought to play a part in various diseases such as cardiovascular diseases, cancer, Alzheimer’s, diabetes and Parkinson’s disease. Eye diseases including age related macular degeneration and cataracts are also thought to be caused by oxidative stress. Since antioxidants help inhibit oxidation of molecules, it is important to have a diet that is full of naturally occurring antioxidants such as in vegetables, fruits and nuts.2*

So which foods are packed with antioxidants? Here are some of the top foods…that can be found in holiday desserts and traditional recipes, but also can be eaten alone. So before you reach for a cookie packed full of sugar, flour, and empty calories, reach for one of these yummy foods first!3*

Pomegranates are on of my favorites. They are easy to peel, and getting the seeds out is like a treasure hunt. The bright red seeds can be eaten whole. Eat them by themselves or try putting them in a salad for a beautifully added color and crunch. They are rich in Vitamin C, potassium and fiber, which is great food for the healthy bacteria residing in the gut. One pomegranate  contains 48 percent of the recommended daily vitamin C intake, which is important for many health functions. This is a winter fruit, so enjoy them over the holidays. They are a great replacement for desserts. 4*

Walnuts 15-20 halves or one ounce packs an antioxidant punch and they are cholesterol free and low in sodium and sugar. Keep in mind, they are not low in calories, so be careful if you’re watching your weight.

Cranberries Most every holiday table contains cranberries. They are great in cranberry sauce, breads and full of antioxidants. For a yummy antioxidant rich dessert, try dipping fresh whole cranberries in melted dark chocolate than chill in the refrigerator. Both the cranberries and the dark chocolate have good antioxidants.

Ground cloves Cloves are used to spice up pumpkin pie or egg nog. Just one teaspoon of this spice is good for you.3*

Strawberries By eating a cup of strawberries, you not only get lots of fiber and 149% of your daily intake of Vitamin C, you get lots of antioxidants.

Brewed coffee Most people start the day with a cup of coffee. And why not? It provides antioxidants. Enjoy in the morning, or with that favorite dessert…or maybe just skip the dessert and enjoy that lovely coffee!

Raspberries Low in calories, and a beautiful Christmas red, these sweet berries are full of disease fighting antioxidants.

Pecans If you like pecan pie, here is a reason to like it even more. One ounce or 20 halves of pecans provide excellent antioxidants. If you are really good, skip the pie part and just eat the pecans!

Blueberries are a superfood that are high in antioxidants. The known health benefits of blueberries include helping to protect the skin from premature aging.  

Pumpkin While scientifically a fruit because it has seeds, pumpkin is more nutritiously aligned with vegetables. It is high in vitamins and minerals and low in calories. It’s an excellent source of beta-carotene, a carotenoid that your body converts into vitamin A. While pumpkin pie is a favorite dessert, pumpkin soup is a delicious way to use this squash.6*

Blackberries With just one cup of blackberries providing the daily recommended intake of Vitamin C, this dark purple berry is holds one with the highest antioxidant values of all the fruits. Serve with fresh whipping cream for a lighter, more nutritious dessert.

Red wine If you enjoy a glass of red wine with dinner, it may have some health benefits. It contains resveratrol, an antioxidant, found in the skin of the grapes. It helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and prevents blood clots. Some research links resveratrol to a lower risk of inflammation and blood clotting, which can lead to heart disease. Other studies found no benefits from resveratrol in preventing heart disease. But, drinking in moderation is key! Too much alcohol is absolutely not good for the gut or the body as a whole. 6*

Cinnamon You can find cinnamon in many desserts. It’s delicious in coffee and on just about anything. Try sprinkling on top of a fresh fruit smoothie. Cinnamon oil may help treat some types of fungal infections, such as Candida, according to results of a lab study, published in 2016.7*

Keep your eye on these healthy food items and be sure to include them in your holiday meals. Enjoy your holiday favorites, but focus on including lots of fresh vegetables and fruit in your diet. It’s all about moderation, staying active, and not overindulging in anything. Don’t forget to take your Body Biotics™ Bio-Identical SBO Probiotics Consortia™ to keep your gut healthy during this time of overindulgence, over scheduling and everything else that comes with the hustle and bustle of this time of year.

From all of us at Body Biotics™, we wish you the happiest of holidays full of peace, love and joy.

Kelli

www.bodybiotics.com

Resources:

  1. https://en.wikipedia.org/wiki/Antioxidant
  2. https://nccih.nih.gov/health/antioxidants/introduction.htm
  3. http://www.fitnessmagazine.com/recipes/healthy-eating/tips/top-antioxidant-healthy-foods/
  4. https://www.medicalnewstoday.com/articles/318384.php
  5. https://www.healthline.com/nutrition/pumpkin#section1
  6. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
  7. https://www.medicalnewstoday.com/articles/266069.php

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