Since the 90ss, antioxidants have been getting a lot of attention: These powerful substances scavenge free radicals (highly reactive chemicals with the potential to harm cells) from the body cells and prevent or reduce the damage caused by oxidation. Vegetables and fruits are rich sources of antioxidants. A diet packed with these substances is very healthy and lowers risks of certain diseases.
Make your portion of antioxidants more powerful: A study in the Journal of Nutrition determined that the antioxidant ellagic acid (a natural phenol antioxidant found in raspberries, pomegranates, walnuts and cranberries) enhances the ability of quercetin (another antioxidant found in apples, grapes, onions and buckwheat); these substances are supposed to inhibit the growth of several cancer cells.
Especially berries are a bountiful source of antioxidants. For example blueberries: They have more antioxidants than 40 other common fruits and vegetables. This applies for blackberries as well yet it is important to know that they are also full of polyols, the main component in sugar substitutes (which are often blamed for abdominal issues). Like blueberries and raspberries, strawberries are high in antioxidants. .
Oranges, along with mangos, peaches, and watermelon, are rich in beta-cryptoxanthin, an antioxidant and one of a pair of compounds that may lower the risk of arthritis. But these sweet snacks are also abundant in Vitamin C, the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage to your cells.
One shouldn’t forget vegetables – for example, the dark green ones like broccoli and spinach. Kale and collard greens are also members of the esteemed dark green vegetable group. These super veggies are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium. Leeks, lettuce and kale provide lutein and quercetin, both strong antioxidants.
Delicious healthy broccoli soup
Ingredients
- 1 tbsp olive oil
- 1 garlic clove, chopped
- 250ml/8¾fl oz chicken or vegetable stock (more if necessary)
- 200g/7oz broccoli florets
- salt and freshly ground black pepper
- drizzle cream, to serve
Method
- Heat the oil in a saucepan and fry the garlic for 1-2 minutes.
- Pour the chicken or vegetable stock into the pan and add the broccoli florets.
- Bring to the boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
- Season with salt and pepper, then transfer to a liquidizer. Blend until smooth.
- Ladle the soup into serving bowls and drizzle with cream or sour cream to serve.
