antioxidant rich foods

Nuts are a good source of magnesium, which is vital for energy levels. Magnesium can help keep muscles supple and prevent aches and pains, and may also lower the risk of osteoporosis. Almonds, Brazils and peanuts are good for helping to build or maintain muscle mass and help protect against glaucoma, diabetes and high blood pressure. Research in the USA has shown that just two 25g portions of fresh nuts a week reduced death from heart disease in men by up to 47 per cent.

Oily fish such as salmon, herring, mackerel and sardines are the main source of the important fats called omega-3s. Two of them - EPA and DHA - are not found in any other foods. These fats have a variety of benefits, including offering some protection against the decline of brain power and diseases such as Alzheimer's and Parkinson's. They are also anti-inflammatory, helping to minimise the pains of arthritis and rheumatism. In addition, they can help prevent blood clots, coronary disease and strokes.

Although olive oil is almost 100 per cent fat, it is rich in nutrients and compounds that can help protect against age-related disease. It is high in monounsaturated fats, which lower levels of harmful LDL cholesterol while protecting the levels of "good" HDL cholesterol, and thus helps fight heart disease and stroke. Olive oil also contains squalene and oleuropein, which are powerful antioxidants, protecting blood cholesterol from oxidation. This antioxidant effect may also reduce the risk of some cancers, particularly of the breast and colon. Top-quality, cold-pressed oils contain more of the protective compounds.

The onion family, including garlic and leeks, are good detoxifiers and are also antiseptic and antibacterial. The sulphur compounds they contain are also linked with protection against strokes, high blood pressure, heart disease and cancers. Just 1g of onion a day is enough to help strengthen the bones. Onions are rich in flavonoids and potassium, which can reduce blood pressure and keep the arteries healthy, and the onion family may also help to keep blood sugar levels even by regulating insulin production.

Most spices are strong antioxidants and have a variety of beneficial effects. Ginger is an anti-inflammatory and can help ease the pain of arthritis. Chillies contain the plant chemical capsaicin, which is a great reliever of general aches and pains, and coriander seeds can lower blood pressure.

Soya beans contain high levels of plant oestrogens and magnesium, both of which may help to minimise menopausal symptoms. Soya beans are high in soluble fibre, and have also been shown to help reduce the risk of heart disease. Soya protein helps build and maintain collagen and elastin, both important for keeping skin in youthful condition.

The Red Delicious is a clone of apple cultigen, now comprising more than 50 cultivars, recognized in Madison County, Iowa, United States, in 1880. As new cultivars with improved color and earlier harvestability have replaced the original cultivar in commercial orchards, the taste and texture of the harvested commodity have deteriorated, and many customers have begun to reject the Red Delicious at the food market. Roger Yepsen notes some of its less desirable qualities, "The skin is thick and bitter and has to be chewed vigorously... this apple ranks close to the bottom when cooked... sold year round, so shop with skepticism. Delicious retains its cheerful good looks long after its flavor has departed

Beans are a great addition to any well-balanced diet. They are rich in antioxidants, vitamins, minerals and fiber. Once thought to be loaded with little more than carbohydrates, beans are actually low-fat and full of nutrients that have many healthful benefits. In addition, they are easy to cook and versatile in recipes as side dishes or as main courses. Because canned beans can often lack flavor and have a mushy consistency, dry beans are often preferred for their rich taste and firm, tender texture when cooked properly. Learning how to cook dried beans is more challenging than simply opening a can, but the tasty result is worth the additional effort.

Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. True to their name, these popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked. Just as its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans hold their shape really well during cooking and readily absorb surrounding flavors, they are a favorite bean to use in simmered dishes. Kidney beans that are white in color are known as cannellini beans.

December is the month to get together with family and friends and enjoy some special holiday treats. However, many of these treats and rich and fattening, and we often end up overindulging in them. Cranberries, often associated with the holiday season, are an exception. Not only do the tangy berries taste great in baked goods, savory dishes, or by the glassful, the little red gems are nutritional powerhouses.Cranberries are low in fat, high in fiber, and rich in antioxidants. They are packed with vitamin C, and research shows that they help fight cancer and heart disease. Cranberry juice has been proven to be beneficial for the urinary tract.Cranberries are named after the shape of the shrub