7 Healthy You: a guide to well-being


Foodswithampleantioxidants T


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he term “antioxidants” is frequently associated


with cancer prevention. Antioxidants are helpful, butmany peoplemay not fully comprehend the role antioxidants play in fighting cancer.


Antioxidants are


chemicals that interact with and neutralize free radicals, thus preventing themfrom causing damage, offers the National Cancer Institute. Free radicals are formed in the body by exposure to ionizing radiation and other radiation. An excessive amount of free radicals in the body can negatively affect cells and potentially lead to the formation of various types of cancer and other diseases.


While the bodymakes


some of the antioxidants it uses to scavenge free radicals and render them ineffective, it also relies on antioxidants fromfood sources.


The Dana-Farber Cancer


Institute says that, to date, nine randomized controlled clinical trials of dietary antioxidant supplements for cancer prevention have been conducted worldwide. Some studies have pointed to the benefits of antioxidant supplements, while others found that these supplements can actually elevate cancer risk or diminish the efficacy of cancer treatments. Increasing antioxidant intakemay be best


• raspberry These foods rank


high among those with themost antioxidants per serving, according to theUSDA. However,many


other foods also are great sources of antioxidants. These include russet potatoes, pecans, gala apples, walnuts, Indian gooseberries, cloves, andmint. Eating a variety of


fruits and vegetables, particularly berries, can providemany of the antioxidants the human body needs to neutralize the


accomplished by eating a variety of plant-based foods that contain high levels of naturally occurring antioxidants, rather than through supplementation. So what foods offer the


highest levels of potentially cancer-fighting antioxidants? The largest andmost comprehensive study to date into antioxidant levels was published in 2004 in the Journal of Agriculture and Food Chemistry by theU.S. Department of Agriculture. Researchers analyzed antioxidant levels inmore than 100 foods. In addition to pointing


outmany foods people already knew to be antioxidant-rich, researchers uncovered some surprises. Here’s a look at some of


the best bets for beneficial foods thatmay be part of a cancer-fighting diet. • small red bean (dried) • wild blueberry • red kidney bean (dried) • pinto bean • cultivated blueberry • cranberry • cooked artichoke


• blackberry • prune


potential damage caused by free radicals.


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