A VERY Deep Dive into Astaxanthin. The How, What, When & Where of Astaxanthin for your Best Life! Everything you Need to Know!
In this deep dive article on astaxanthin, it contains so many important pieces, take your time to read it over and understand how this nutrient, best consumed from whole foods, it one of the most powerful superfood health and life boosters on the planet.
If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.
Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.
Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
Catechins: a type of flavonoid found in tea. Catechins in tea/ may help reduce risk of heart disease, cancer, and Alzheimer’s disease.
The body had developed ways to counteract these oxidants by producing antioxidants. An antioxidant is any chemical, natural or synthetic, that has the ability to neutralize oxidants (toxins or free radicals), thus protecting our cells from being damaged. There’s often a good balance between oxidation and anti-oxidation. A certain amount of oxidation in the body is necessary in order to fight infections or do repair work within cells. However, when a shift occurs leading to a preponderance of oxidation, without adequate antioxidant support, the body undergoes what’s called “oxidative stress.” The body normally produces powerful natural antioxidants—such as superoxide dismutase enzyme, glutathione enzyme, and catalase — to help fight these oxidants. Many antioxidants are also consumed through the diet, particularly fresh fruits and vegetables.
Antioxidants are also thought to have a role in slowing the aging process and preventing heart disease and strokes, but the data is still inconclusive. Therefore from a public health perspective it is premature to make recommendations regarding antioxidant supplements and disease prevention. New data from ongoing studies will be available in the next few years and will shed more light on this constantly evolving area. Perhaps the best advice, which comes from several authorities in cancer prevention, is to eat 5 servings of fruit or vegetables per day.
Can’t you get antioxidants from taking a vitamin or a supplement....
Exercise and oxidative damage
Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is, how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra antioxidants?
Because it is not possible to directly measure free radicals in the body, scientists have approached this question by measuring the by-products that result from free radical reactions. If the generation of free radicals exceeds the antioxidant defenses then one would expect to see more of these by-products. These measurements have been performed in athletes under a variety of conditions.
Several interesting concepts have emerged from these types of experimental studies. Regular physical exercise enhances the antioxidant defense system and protects against exercise induced free radical damage. This is an important finding because it shows how smart the body is about adapting to the demands of exercise. These changes occur slowly over time and appear to parallel other adaptations to exercise.
On the other hand, intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the "weekend warrior" who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good. To this end there are many factors which may determine whether exercise induced free radical damage occurs, including degree of conditioning of the athlete, intensity of exercise, and diet.
Antioxidant tests
Several tests of antioxidant potency are commercially available These include: Trolox equivalent antioxidant capacity (TEAC); Total oxygen radical absorbance capacity (ORAC Value); Free radical scavenging capacity by 2,2-diphenyl-1-picrylhydrazyl; and Ferric reducing antioxidant power (FRAP).
Benefit
When excessive oxidation occurs for prolonged periods, it can take a toll on the system. Changes occur in cells which include damage to fatty acids, inactivation of enzymes, deterioration of cell membranes, breakdown of proteins, and damage to the DNA. For instance, if oxidants damage DNA, the eventual consequence could be a higher likelihood of cancer. If the damage occurs in arteries that supply blood to the heart, it could lead to hardening of the arteries and a heart attack. All these changes lead to disease and premature aging. There is, as of now, no definitive proof that ingesting antioxidants prolongs life span in humans, but enough evidence has accumulated on the benefits of antioxidants that one should not casually dismiss their potential in improving quality of life and slowing the progression of certain chronic degenerative disorders.
It’s quite likely that, over the long run, antioxidants could slow the progression of heart disease, cancer, age related cognitive decline, Alzheimer’s disease, Parkinson’s disease, macular degeneration, and perhaps other conditions, though there is no definite proof yet.
Foods high in antioxidant potency
Many foods are high in antioxidant properties including most fruits and vegetables, spices, herbs, and teas. It's a good idea to have a wide variety as opposed to eating too much of one or two foods. Berries have high antioxidant content. Coffee is the number one source of antioxidants in the U.S. diet.
The kinds of antioxidants found in chocolate are called polyphenols, a large class of molecules found in fruits and vegetables like oranges, soybeans and berries. Dark chocolate and cocoa are particularly high in a sub-class of those compounds called flavanols, which are also found in red grapes and tea, hence the well-known benefits of red wine and green tea.
Large variations in the content of antioxidants are observed in different foods and food categories. The food groups spices and herbs, nuts and seeds, berries, and fruit and vegetables all contain foods with very high antioxidant contents. Most food categories also contain products almost devoid of antioxidants. Of the 50 food products highest in antioxidant concentrations, 13 were spices, 8 were in the fruit and vegetables category, 5 were berries, 5 were chocolate-based, 5 were breakfast cereals, and 4 were nuts or seeds. On the basis of typical serving sizes, blackberries, walnuts, strawberries, artichokes, cranberries, brewed coffee, raspberries, pecans, blueberries, ground cloves, grape juice, and unsweetened baking chocolate were at the top of the ranked list.
What makes Astaxanthin unique?
Free radicals are the by products of cellular energy product, stress, UV radiation, environments chemicals among other things. Once free radicals are generated inside the body, they damage your cells leading to illness, disease and aging. Antioxidants such as astaxanthin are your best DEFENSE against these free radicals as they boost the body's ability to fight free radicals and prevent their cellular damage. Astaxanthin unique structure, being both fat and water soluble allows it to protect the cell both inside and out. This means it works to protect your cells better than other antioxidants such as vitamin E, beta-carotene and vitamin C which do not have this ability to protect the whole cell.
The Benefits of Astaxanthin are almost limitless
Because free radical damage can damage all cells in the body and astaxanthin can reach into every part of the cell, inside and out, just like vitamin D and essential fatty acids, it's benefits are global.
These are the benefits that you will most experience.
Reduced Inflammation
Astaxanthin greatly reduces inflammation and has been shown to be a viable alternative to anti-inflammatories such as aspirin, ibuprofen and prescription drugs such as Celebrex. Although it doesn't work as quickly it is without the risk of side effects. In addition, it protects the body from the dangerous oxidizing effects of Vioxx and other COX-2 inhibitors reducing their harmful side effects.
Reduced Joint and Muscle Pain
Astaxanthin has been shown to be a very effective remedy for all types of joint pain, including tennis elbow, carpal tunnel syndrome, arthritis, and joint soreness after strenuous exercise. In addition, Astaxanthin can help reduce pain and inflammation in tendons, joints and muscles.
So while the most effective way to recharge your antioxidant power is to get them through a wide variety of organic, colorful whole foods, unfortunately, most people are not able or willing to consume adequate amounts or variety of these powerful foods to protect themselves against the toxins and stressors in the modern world and to keep pace with our life-long free radical battle. So, almost all people in the modern world will benefit from additional antioxidant support through whole-food supplements and concentrates!
Here, you can learn about ALL the essential nutrients your body needs for optimum health, energy and performance. This nutritional foundation includes a potent antioxidant formula along with a food-based multivitamin (made exclusively from raw, organic fruit and vegetable concentrates), as well as a super-premium omega 3 fatty acid formula combined with a highly-effective vitamin D.
Enhanced Athletic Performance
Just as with salmon, the benefits of astaxanthin for serious human athletes can be significant.
Benefits include:
• increases in strength and endurance • reduced recovery time • prevention of joint and muscle soreness after exercise • reduced lactic acid levels
Improved Skin Quality and Protection Against Sun Burn
One of the most frequently-reported benefits of astaxanthin is an improvement in skin quality. Astaxanthin not only prevents UV sun damage from occurring, but may actually help to reverse external signs of aging from the inside out. In addition, just like in algea, due it's powerful anti-inflammatory properties it functions as a natural internal sunscreen that prevents DNA damage and sunburn. Many users of astaxanthin report that they are able to spend significantly more time out in the sun without burning.
Additonal Benefits
• Boosts immune function and helps the body resist infections • Prevents asthma and allergies by normalizing histamine levels • Protects the body from highly oxidative foods like fried foods • Reduces oxidative damage to your DNA by 40% (even at low doses) • Reduces blood sugar level in diabetics and prediabetics • Protects the kidneys from damage due to high blood sugar • Promotes cardiovascular health, reduces C-Reactive Proteins (CRP) • Greatly protects eye health, reduces cataracts and prevents UV damage to the eyes • Protects the stomach from ulcers and invasive bacteria • Reduces proliferation of breast cancer tumor cells by 40% • Reduces the risk of cancer • Protects the brain from dementia and Alzheimer's • Greatly improves sperm quality, motility, and sperm count • Improves fertility while decreasing the rate of stillborn births • Causes cancer cells to commit suicide (apoptosis)
Understanding how they work
A common way used to describe oxidation is a piece of metal in the process of rusting. The process that occurs in the body is obviously different since we are made of living tissue. During the normal metabolism (or breakdown) of carbohydrates, fats, and proteins for energy production, certain molecules are generated that can damage the contents within cells. These destructive molecules often contain an unstable oxygen atom missing an electron. You may recall from high school or college chemistry that atoms, such as hydrogen and oxygen, have a pair of electrons spinning around them. An atom with only one electron in its orbit is very unstable. Chemists call this atom a free radical. This free radical can then steal an electron from a neighboring molecule and hence cause it to be damaged. The process of this damage is called oxidation. Cigarette smoke, fried foods, ozone, excessive sun exposure, car exhaust, certain drugs, radiation, and air pollution are common causes of oxidation. The body had developed ways to counteract these oxidants by producing antioxidants. An antioxidant is any chemical, natural or synthetic, that has the ability to neutralize oxidants (toxins or free radicals), thus protecting our cells from being damaged. There’s often a good balance between oxidation and anti-oxidation. A certain amount of oxidation in the body is necessary in order to fight infections or do repair work within cells. However, when a shift occurs leading to a preponderance of oxidation, without adequate antioxidant support, the body undergoes what’s called “oxidative stress.” The body normally produces powerful natural antioxidants—such as superoxide dismutase enzyme, glutathione enzyme, and catalase — to help fight these oxidants. Many antioxidants are also consumed through the diet, particularly fresh fruits and vegetables.
What can antioxidants do for you?
As a rule you are not likely to notice any immediate cognitive benefits from taking antioxidants, except perhaps alpha lipoic acid which can help with eyesight or vision. Therefore, do not expect any dramatic changes in mood, energy, alertness, and memory. Antioxidants can be compared to health insurance. You pay your monthly fee but don’t often get the benefits until years later when you need a hospital bill paid. Antioxidants serve to protect your
brain cells, proteins, and DNA from the gradual damage that occurs with the aging process.
Examples of oxidants
There are quite a number of damaging oxidants that we are exposed to on a daily basis. The most common are hydroxyl (OH), superoxide (O2), hydrogen peroxide (H202), and ozone (03).
Foods high in antioxidant potency
Many foods are high in antioxidant properties including most fruits and vegetables, spices, herbs, and teas. It's a good idea to have a wide variety as opposed to eating too much of one or two foods. Berries have high antioxidant content. Coffee is the number one source of antioxidants in the U.S. diet.
The kinds of antioxidants found in chocolate are called polyphenols, a large class of molecules found in fruits and vegetables like oranges, soybeans and berries. Dark chocolate and cocoa are particularly high in a sub-class of those compounds called flavanols, which are also found in red grapes and tea, hence the well-known benefits of red wine and green tea.
Large variations in the content of antioxidants are observed in different foods and food categories. The food groups spices and herbs, nuts and seeds, berries, and fruit and vegetables all contain foods with very high antioxidant contents. Most food categories also contain products almost devoid of antioxidants. Of the 50 food products highest in antioxidant concentrations, 13 were spices, 8 were in the fruit and vegetables category, 5 were berries, 5 were chocolate-based, 5 were breakfast cereals, and 4 were nuts or seeds. On the basis of typical serving sizes, blackberries, walnuts, strawberries, artichokes, cranberries, brewed coffee, raspberries, pecans, blueberries, ground cloves, grape juice, and unsweetened baking chocolate were at the top of the ranked list.
A study provides a listing of the total concentration of antioxidants for more than 1,000 foods and beverages commonly consumed in the U.S. Ranking the items by antioxidant concentration per serving size, the five foods and beverages with highest antioxidant levels were blackberries (1 cup), Welch's 100% Grape Juice (8 ounces), Ocean Mist artichoke hearts (1 cup), walnuts (1 ounce) and strawberries (1 cup sliced). These items ranked higher than blueberries, red wine, chocolate, coffee and tea -- often touted for their high antioxidant capacity. Researchers from the University of Oslo, Norway, Virginia Polytechnic Institute and State University, and the University of Minnesota used the FRAP (ferric reducing ability of plasma) assay method to measure and compile this expanded listing of foods high in antioxidants for 1113 foods and beverages. The study was conducted independently of any industry sponsors. Food samples were obtained from the U.S. Department of Agriculture National Food and Nutrient Analysis Program. "Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States," American Journal of Clinical Nutrition, 2006.
Anti-aging benefit?
There is no definitive proof at this time that taking antioxidant pills will help you live longer, nor is there good evidence that they will shorten lifespan. In order for us to know how they influence longevity, several well controlled studies have to be done on individual ones in varying dosages for at least a 20 to 30 year period while keeping dietary intake similar in all the study participants. This is not practical and not likely to be done. However, my understanding of research thus far makes me optimistic that we will eventually have a better idea which ones are effective. For the time being if you do plan to take antioxidant supplements, take products that have a wide range of nutrients in low amounts as opposed to just 2 or 3 substances in high dosages. I am not convinced that taking megadoses of a single form of synthetic vitamin E or single carotenoid is a good option. One good daily formula with lots of different nutrients and antioxidants in small amounts is MultiVit Rx which can be taken at one capsule a day three or four times a week.
I have been intrigued by anti-oxidant research since my graduate schools days. recall sitting tired in a exercise physiology seminar when the professor talked of antioxidant research at UCSD saying "the results are inconclusive but this is what folks on the research team are taking." I since went on to read research by Dr. Kenneth Cooper and others. Now I have a friend who's telling me about a Dr. Seidman and a company called Visalus (they're an MLM company, which has me skeptical, but they are making some pretty big claims about patented formulas that are superior). I hate the word "anti-aging" but my research tells me antioxidants may be helpful in combating free radical damage: especially for an endurance athlete (masters swimmer now). I realize you must be very busy but could you provide me with insight or places to seek the latest research on how to determine proper antioxidant
Supplementation.
Long term human research with antioxidants and anti-aging is not available, hence it is anyone's guess at this time whether taking antioxidant supplements extend lifespan. There is a chance that they they will, however we have little idea which ones to take, in what combination, and in what dosages. If you choose to take antioxidant supplements, take small amounts, use a variety or alternate different ones, and keep in mind that more is not necessarily better. These are general guidelines but the limited research does not allow us to be more specific at this time. Do get most of your antioxidants from foods such as fresh produce and herbs. We are not familiar with Dr. Seidman and Visalus MLM company.
Brain cells benefit The cell membrane of neurons is made mostly of phospholipids, which contain fatty acids. Nerve fibers that travel from the brain to the spinal cord, and from the spinal cord to the rest of the body, are also insulated with a white-colored fatty substance called myelin. With time, these fats can become oxidized, interfering with proper nerve activity. The process of fats becoming oxidized is called lipid peroxidation. The oxidation of fats contributes to brain aging and can accelerate degenerative disorders such as Alzheimer’s disease. You may recall from chapter 7 that the brain contains a great deal of polyunsaturated fatty acids, such as DHA and arachidonic acid, which are particularly susceptible to oxidation. As we age, many of these fatty acids in the brain become damaged due to oxidation and they lose some of their double bonds, thus becoming more saturated. Neurons in the brain become less efficient the more the fatty acids become saturated. Antioxidants can thus play a protective role in keeping the fatty acids in the brain healthy. After all, about 60 percent of the brain is made of fat.
Cancer
Shop your supermarket’s produce aisle.
Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants.
Antioxidants for Immunity: Where to Find Them
Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.
Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.
Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.
Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.
Other super foods that are rich in antioxidants include:
Prunes
Apples
Raisins
All berries
Plums
Red grapes
Alfalfa sprouts
Onions
Eggplant
Beans
Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity include
Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products
For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.
Here are the RDAs for some antioxidants:
Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.
Selenium: 55 micrograms for men or women.
Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.
Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.
Vitamin E: 15 milligrams for men and women.
Astaxanthin Demonstrates Evolution at Work.
Normally, microalgae during their green phase swim about freely in pools of water. However, when the water pools dry out or the algae are exposed to intense sunlight, they quickly begin producing large quantities of bright red astaxanthin. Why?
Because astaxanthin is a powerful antioxidant that functions to protect the cell nucleus against free radicals generated by UV radiation and other stresses that would otherwise cause damage to its DNA - allowing them to survive - even in the harshest of conditions.
And this is how it help protects animal and human cells from free radical damage.
Salmon, Astaxanthin and Super Powers
For salmon, the antioxidant power of astaxanthin is indispensable. It is the astaxanthin that gives the salmon it's deep orange color and the seemingly super ability to achieve marathon swimming feats, leaping up waterfalls against the current.
Salmon are thought to have acquired the mechanism to store astaxanthin (which possesses a strong power to eliminate singlet oxygen) in their bodies through the process of evolution, to protect their bodies from the large amounts of free radicals received from sun's ultraviolet light and extreme physical exertion. Without, large stores of astaxanthin, the salmon would not survive the journey.
Carotenoids may be obtained through fruits and vegetables, however supplements are sometimes helpful if you don't eat enough vegetables. Use a combination of carotenoids as opposed to just one.
Chlorella supplementation has been studied with positive results.
Flavonoids may be obtained through fruits and vegetables, however supplements are sometimes helpful if you don't eat enough vegetables. Flavonoid supplements are available, for instance Chrysin supplement.
Anthocyanins and anthocyanidins are a large water-soluble pigment group found in a large number of fruits, vegetables and flowers. particularly grapes, pomegranate and berries.
Bilberry and other berries have a high concentration of anthocyanins.
Catechins or Flavanols -- are found found in tea. Grape seeds including have the monomeric flavan-3-ols catechin, epicatechin, gallocatechin, epigallocatechin, and epicatechin 3-O-gallate. Research shows that the cocoa bean is rich in specific antioxidants, with the basic structure of catechins and epicatechin, and especially the polymers procyanidins,
Flavones include apigenin, luteolin and hispidulin.
Luteolin is found in broccoli and greet chili.
Apigenin is found in Chinese cabbage and bell pepper.
Apigenin and other flavonoids may be helpful in reducing the formation of uric acid in gout.
Flavonols -- are found at high concentrations in onions, apples, red wine, broccoli, tea, and Ginkgo biloba.
The most common in the American diet are Quercetin (70%), Kaempferol (16%), and Myricetin (6%); fisetin. These flavonols are found in high amounts in kale, onions, hot peppers, and rutabagos.
Flavanones -- Hesperidin, Naringin, eriodyctyol
Isoflavones -- Genistein isoflavone and Daidzein are found in soy and have an influence on bone health among postmenopausal women, together with some weak hormonal effects. Isoflavones are selectively incorporated in certain tissues like the breast and ovaries. They are able to bind to the estrogen receptors alpha (ER-alpha) and beta (ER-beta). However, the binding affinity for genistein to ER-alpha is only 4%, the affinity to ER-beta is 87% compared to 17beta-estradiol. Thus, depending on the estradiol concentration, they exhibit weak estrogenic or antiestrogenic activity. Isoflavones can influence transcription and cell proliferation. They modulate enzyme activities as well as signal transduction, and have antioxidant properties. Epidemiological studies have shown that the prevalence of hot flashes is lower in women from countries with high dietary isoflavone intake such as Japan than in Western nations with low isoflavone intake.
Lignins found in nuts and whole grain cereals.
Proanthocyanidins -- found in grapes, red wine, pine bark.
Grape seed extract provides a concentrated source of polyphenols, many of which are proanthocyanidins. Red wine is rich in the complex polyphenols, the proanthocyanidins. Proanthocyanidins share common properties with other polyphenols, in particular their reducing capacity and ability to chelate metal ions. However, their polymeric nature clearly makes them different. They have a high affinity for proteins and their absorption through the gut barrier is likely limited to the molecules of low polymerization degree and to the metabolites formed by the colonic microflora, as suggested by in vitro experiments. The nutritional significance of proanthocyanidins is discussed in relation to their physico-chemical properties and bioavailability.
Procyanidins (oligomeric catechins found at high concentrations in red wine, grapes and grape seeds, cocoa, cranberries, apples, and some supplements such as Pycnogenol) have pronounced effects on the vascular system.
Apples contain many kinds of polyphenols, and the main components are oligomeric procyanidins.
Applephenon is apple polyphenol extract produced commercially from unripe apples, and has been used as food additive in order to prevent oxidation of components in foods.
There are also countless herbs that have antioxidant properties, for instance arjuna, reishi, thyme, basil, mangosteen, goji, acai, pine bark extract, etc. There are too many to list since most herbs and spices have powerful antioxidants.
Benefits: How much should one take? Can taking these supplements help you live longer?
When it comes to boosting antioxidant intake, recent research indicates there’s little benefit from taking diet supplements. A better way, according to a report in the September issue of Mayo Clinic Health Letter, is eating a diet rich in antioxidant-containing foods. Though supplements containing antioxidants are generally considered safe, two recent studies have suggested that taking higher than recommended doses of supplements such as vitamin E over time may actually be harmful and possibly toxic.
Here’s one other specific antioxidant that you can find in red fruits: resveratrol. Resveratrol has been shown to decrease the growth of cancer cells, help nerve cells stay healthy in diabetics, and also decrease heart disease by helping to maintain blood vessels. You can find resveratrol in red grape skins and also in red wine.
Some of the better food sources of antioxidants are:
Berries: Blueberries, blackberries, raspberries, strawberries and cranberries
Beans: Small red beans and kidney, pinto and black beans
Fruits: Many apple varieties (with peels), avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi
Vegetables: Artichokes, spinach, red cabbage, red and white potatoes (with peels), sweet potatoes and broccoli
Beverages: Green tea, coffee, red wine and many fruit juices
Nuts: Walnuts, pistachios, pecans, hazelnuts and almonds
Herbs: Ground cloves, cinnamon or ginger, dried oregano leaf and turmeric powder
Grains: Oat-based products
Dessert: Dark chocolate
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