The British Journal of Nutrition published a study in the February issue that tested the antioxidant potential of over 27 vegetables, 15 aromatic herbs, and some spices. The study focused on foods and spices that can be added to salads and vegetable dishes to increase the antioxidant level, providing more defenses against the development of chronic diseases.
Since the discovery that oxidative damage is responsible for the susceptibility and development of chronic diseases such as heart disease, diabetes, and cancer antioxidants have gained recognition for their preventative capabilities. Antioxidants are able to quench free radicals or reactive oxygen species (ROS) that contribute to disease. Antioxidant supplements are many, but we must not forget that the food we eat is also a great source.
The study was aimed at determining which foods, vegetables, and herbs can increase the antioxidant potential of meals. It used foods that were in common use in the Italian region where the study was carried out.
They found that Lemon Balm and Marjoram are the herbs most likely to increase the antioxidant potential when added to a salad or dish, sometimes by as much as 200mg with a small serving size. Olive oils and wine or apple vinegar as dressing also significantly increase the antioxidant levels in salads. The two spices with the most effect were cumin and fresh ginger.
The authors hope that this information can be used to educate the general public about the disease fighting ingredients that may be in their cupboards or refrigerator at home. The ease at adding simple ingredients to meals with such a benefit is extraordinary.
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