India Herbs

Publication:  Seattle Post Intelligencer

Thursday, October 26, 2006

Author:  Assistant Professor Debra Boutin and Jessica Culnane, Bastyr University

Antioxidants help our bodies repair and prevent damage caused by everyday living. Specifically, they sequester free radicals that otherwise would do damage that could result in potential cancers, cardiovascular disease, eye damage, age-related degeneration and a weakened immune system. Free radicals are caused by natural processes in the body, as well as pollution, cigarette smoke, UV sun rays and other sources. It is hard to prevent free radicals from forming in our bodies, but we can reduce their destructive power by eating foods with plenty of antioxidants.

So , where do we get them? Antioxidants are prevalent in our normal food supply. Vitamins A, C, and E are antioxidants. Most fruits and vegetables contain high amounts of antioxidants, which is one reason why the USDA’s Dietary Guidelines recommend 4 1/2 cups of fruits and vegetables daily. Foods of the following three colors generally contain high amounts of antioxidants:

• Dark blue (blueberries, grapes, blackberries, pomegranate, prunes, acai)
• Deep red (cherries, tomatoes, strawberries, raspberries, red peppers, goji)
•  Dark green (kale, spinach, broccoli)

Two fruits new to US markets in the form of juice are the Brazilian acai and the Himalayan goji, which are promoted for their exceptionally high amounts of natural antioxidants.  Reports vary, but suggest that both have at least the same amount of antioxidants as blueberries, so try them out!

Bottom line: Reduce your free radicals because they cause cell damage. You can do this by consuming more blue, red and dark green fruits and vegetables. Strive to “eat a rainbow” of colorful produce every day.

– Debra Boutin, assistant professor; and Jessica Culnane, dietetic intern, Bastyr University

Bastyr is a non-profit, private university offering graduate and undergraduate degrees, with a multidisciplinary curriculum in science-based natural medicine. The university’s Seattle teaching clinic, Bastyr Center for Natural Health, is the Northwest’s largest natural medicine clinic. Go to www.bastyr.edu or www.bastyrcenter.org

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