Latest news with #antioxidants
Yahoo
14 hours ago
- Health
- Yahoo
Scientists Just Connected These Foods with an 80% Lower Risk of Cognitive Decline
Reviewed by Dietitian Jessica Ball, M.S., RDA new study suggests eating more antioxidant-rich foods may lower cognitive decline risk by 80%. Participants who ate the most foods rich in vitamins, magnesium, zinc and selenium had the best outcomes. Nuts, leafy greens, berries, whole grains and more plant-based foods are great sources of you misplace your keys for the third time in a week or blank on a close friend's name, it's hard not to wonder: Is this normal aging—or something more? Mild cognitive impairment (MCI) is a condition marked by subtle but noticeable changes in memory and thinking. And it's surprisingly common among older adults. It affects nearly one third of people over age 65, and for many, it's an early warning sign of dementia, including Alzheimer's disease. Unlike normal age-related forgetfulness, mild cognitive impairment can make it harder to manage daily tasks and can progress into more serious cognitive decline. While there's still no cure for Alzheimer's or other dementias, researchers are zeroing in on strategies to help delay or prevent cognitive decline. Diet is one of the most promising—and controllable—factors. Many studies have suggested that antioxidant-rich foods may protect the brain, but questions remain: How much do they help? And what about other common habits, like drinking alcohol—does it cancel out any benefits? To explore these questions, researchers looked at the relationship between dietary antioxidants, alcohol consumption, and the risk of mild cognitive impairment in older adults. They recently published their findings in the journal Nutrients—and the results may inspire you to rethink what's on your plate and in your glass. Let's break down what they discovered. This was a cross-sectional study, meaning it looked at data from a single point in time rather than following participants over a period of years. Researchers gathered data from 1,084 adults aged 55 and older living in Zhejiang Province, China. Participants answered questions about their diet, lifestyle, alcohol consumption and health history. They completed a cognitive screening using the Montreal Cognitive Assessment (MoCA), a widely used tool for detecting mild cognitive impairment. The researchers used a validated dietary questionnaire to calculate a Composite Dietary Antioxidant Index (CDAI) for each person. The CDAI is based on six key antioxidants: vitamins A, C and E, as well as magnesium, zinc and selenium. Participants were sorted into four groups based on their CDAI scores, from lowest to highest. The study found a clear pattern: people with higher antioxidant index scores had lower odds of having mild cognitive impairment—up to an 80% reduced risk. But these risk reduction benefits aren't for everybody across the board. When researchers looked at how alcohol and antioxidants interacted, they found that the protective effects of antioxidants were only statistically significant among people who didn't drink alcohol at all. In other words, drinking any alcohol seemed to cancel out some of the brain benefits of a high-antioxidant diet. And people who drank alcohol one to two times a week had more than double the odds of having mild cognitive impairment compared to non-drinkers. Keep in mind, because this was a cross-sectional study, it can only show associations—not cause and effect. The dietary data was also self-reported, and people aren't always 100% inaccurate when remembering what they ate. And while the study accounted for many factors that might influence brain health (like age, education and depression), it didn't account for the amount or type of alcohol consumed. These findings support what many nutrition experts have been saying for years: antioxidants help protect the brain and alcohol—despite the hype around red wine—may do more harm than good when it comes to cognitive health. To add more antioxidants to your diet, focus on getting a variety of colorful, whole, antioxidant-rich foods. Some great options include: Leafy greens (spinach, kale) for magnesium and vitamin E Berries and citrus fruits for vitamin C Carrots, sweet potatoes, and winter squash for vitamin A (especially sunflower seeds and almonds) for vitamin E and selenium for magnesium and zinc Instead of reaching for a glass of wine in hopes of getting antioxidants, reach for a fruit salad or a handful of nuts. Foods provide a broader mix of beneficial nutrients—and without the potential downsides of alcohol. Even small dietary upgrades can help. Try tossing sunflower seeds on your salad, snacking on oranges or blending spinach into a smoothie. If you're already eating some antioxidant-rich foods, think about how you can include even more variety. This study adds to a growing body of evidence that a diet rich in antioxidants can help protect your brain as you age—while regular alcohol consumption may increase your risk of cognitive decline. For a brain-healthy lifestyle, focus on eating more antioxidant-packed foods and avoiding alcohol. Your future self might thank you for it. Read the original article on EATINGWELL
Yahoo
a day ago
- Health
- Yahoo
6 Foods With As Many Antioxidants As Green Tea
Reviewed by Dietitian Jessica Ball, M.S., RDAntioxidants play an important role in our health by neutralizing free radicals. Green tea is known for being a good source of antioxidants, but there are many other foods that provide an even higher amount of antioxidants. Foods such as berries, leafy greens and chocolate can provide an antioxidant boost that can support your overall are important compounds for our bodies. To put it simply, they are molecules that fight free radicals in our bodies. Free radicals are compounds that can potentially cause harm if there is a high concentration in our bodies, and they can increase risk of illnesses such as type 2 diabetes, heart disease and cancer. Green tea is one beverage that is known to contain antioxidants among its other health-promoting components. Tea in general consists of polyphenols, and the type of polyphenol will depend on the level of fermentation. Green tea mainly consists of catechins—one in particular, named epigallocatechin gallate (EGCG)—which helps fend off free radicals and combats inflammation. Green tea is a great option and can be refreshing and calming to drink, but it is not the only food/beverage that has high amounts of antioxidants. About 71 milligrams (mg) of EGCG are present per 100 milliliters (mL) of green tea. Antioxidants are especially found in fruits, vegetables and other plant-based whole foods. Some examples of dietary antioxidants are beta-carotene, lycopene and vitamins A, C and E. Here are some foods that have even higher levels of ECGG than green tea. For every ½ cup of blackberries, there are about 130-405 grams of polyphenols, including anthocyanins, flavanols and phenolic acid. One of my favorite ways to incorporate blackberries is by eating them in salad with other berries, in oatmeal and also mixing them in a smoothie along with yogurt and some nut butter for extra staying power. Also, it's important to note that frozen berries are a great option because they are picked at their peak ripeness and last longer. Just ½ cup of raw spinach contains 30-290 grams of flavonols. One of the reasons spinach is so great is because it is so versatile. You can use it as a leafy green in salads and sandwiches. Also, it is a great breakfast staple because it goes nicely with egg dishes and can be used in omlettes and quiches without overpowering the flavor. This is also why incorporating it into smoothies can be great. A smoothie with spinach and berries is an antioxidant powerhouse! Berries in general have great antioxidant content, and strawberries are also a great example. There are 94 grams of polyphenols—including anthocyanins and flavanols—per ½ cup. Like blackberries, they are versatile and can be incorporated into many dishes, including fruit salads, breakfast cereals, smoothies and even savory dishes like salads for a dash of sweetness. Strawberries are a summer fruit, so purchasing them frozen can be a great option year-round. One half cup of raw red cabbage provides up to 470 grams of polyphenols from anthocyanidins. There are so many different ways to eat red cabbage. It can be eaten raw, cooked or fermented, which adds to its versatility. Shredded raw cabbage can be quickly added to salads for not only added nutrients, but also to add some color to the plate. Roasting cabbage can also be a great option as a side dish to your meals. Another leafy green that is an antioxidant powerhouse is kale. For every ½ cup of raw kale, there are about 170 grams of polyphenols from flavonols. Some people might be hesitant about kale because of its tough texture, but there are so many ways to eat it that aren't just in a salad. Like spinach, cooking kale in egg dishes is a great idea for the mornings, as well as sauteeing it with onion and garlic, and incorporating it in different soup or stew recipes. Especially during colder weather, a hearty soup can be very comforting. If you are drawn to sweets, we have some good news: chocolate is packed with antioxidants. And typically the darker the chocolate, the higher the antioxidant content will be. In ¼ cup of dark chocolate, there are over 200 grams of polyphenols provided from flavanols. There are, of course, numerous dessert recipes and also many different varieties of dark chocolate bars to choose from. The antioxidants in chocolate are primarily found in the cocoa solids they contain. The difference between dark and milk chocolate is that dark chocolate contains 50-90% cocoa solids, whereas milk chocolate contains 10-50% cocoa solids. Antioxidants are compounds that our body can make itself, and we can also get them from food. They help protect us from potentially harmful molecules called free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and other chronic conditions. Green tea is a popular choice for those looking to increase their antioxidant intake, but there are many other foods that are rich in antioxidants and can also help neutralize free radicals. Whole foods that are rich in color often have impressive antioxidant contents. This includes berries such as blackberries and strawberries, leafy greens such as spinach and kale, red cabbage and even chocolate. Eating a variety of foods helps us obtain these various health-promoting antioxidants. Read the original article on EATINGWELL
Health Line
2 days ago
- Health
- Health Line
Tocopheryl Acetate: Does It Really Work?
Alpha-tocopheryl acetate (ATA) is a specific form of tocopheryl acetate, which is a synthetic form of Vitamin E that's often found in skin care products and dietary supplements. It's also known as tocopheryl acetate, tocopherol acetate, or vitamin E acetate. Vitamin E is known for its antioxidant properties. Antioxidants help to protect your body from damaging compounds called free radicals. Free radicals form as a result of various processes, such as when your body converts food and oxygen into energy, or as a by-product of enzyme reactions. However, free radicals can also come from UV light, cigarette smoke, air pollution, and other external factors. In nature, vitamin E comes in the form of tocopheryl or tocotrienol. Both tocopheryl and tocotrienol have four forms, known as alpha, beta, gamma, and delta. Alpha-tocopheryl (AT) is the most active form of vitamin E in humans. Alpha-tocopheryl acetate (ATA) is more stable than AT, meaning it can better withstand environmental stresses such as heat, air, and light. This makes it ideal for use in supplements and fortified foods because it has a longer shelf life. Where can I find tocopheryl acetate? Cosmetics and supplements You'll find ATA in a variety of skin care products. The antioxidant properties of vitamin E may help to prevent damage to skin caused by free radicals from UV exposure. Vitamin E may also have an anti-inflammatory effect on the skin. Due to its higher stability, ATA is also used in vitamin E dietary supplements. When taken orally, ATA is converted to AT within the intestine. Vitamin E is in most multi-vitamins, so be sure to check how much is in your multi-vitamin if you take one, before adding a supplement. Foods In addition to dietary supplements and cosmetic products, you can find vitamin E in the following foods: green leafy vegetables, such as broccoli and spinach oils, such as sunflower oil, wheat germ oil, and corn oil sunflower seeds nuts, such as almonds and peanuts whole grains fruits, such as kiwi and mango Vitamin E is also added to fortified foods, such as cereals, fruit juices, and many spreads. You can check food labels to see if vitamin E has been added. If you want to increase your vitamin E intake, you should start by first increasing your intake of these foods. Potential benefits Using AT on the skin, especially with vitamin C, may help to prevent UV damage to the skin. In a review of studies, the Linus Pauling Institute at Oregon State University found that using AT with vitamin C on the skin decreased sunburned cells, DNA damage, and skin pigmentation following UV exposure. However, AT is less stable in the environment than ATA, which makes it harder to store. While ATA is less sensitive to heat and light than AT is, there's less conversion of ATA to the active AT form within the skin. This is because the cells in the upper layer of your skin are much less metabolically active. As a result, using cosmetic products containing ATA on your skin may not be very effective. This is supported by a study from 2011 published in the Medical Principles and Practice journal. Using several commercial skin care products, researchers looked at the conversion of ATA to the active AT form in the skin of live rats. They found that, while there was ATA in the upper levels of the skin after using the product, there was no active AT. While there are many studies on the potential benefits of AT, studies on the benefits of ATA are limited. The results of these studies on ATA are mixed. ATA usually needs to be used with other vitamins and minerals to have a beneficial effect. A 2013 study of over 4,000 participants with age-related macular degeneration (AMD) from the Age-Related Eye Disease Study found that their combination of high dose antioxidants C, E, and beta-carotene, along with zinc, worked to delay progression to advanced AMD. In another review of studies, the Linus Pauling Institute found that consuming ATA along with other antioxidant supplements had no effect on either the development or prevention of cataracts. Regarding the benefits of vitamin E supplements overall, study results have been mixed on whether they're beneficial for the following conditions: coronary heart disease cancer cognitive decline, such as Alzheimer's disease Potential risks Most people don't experience side effects when taking the recommended daily dose of vitamin E, which is 15 milligrams (mg). You can get this amount from a balanced diet. It's best to consult with a doctor or dietitian before taking extra vitamin E supplements. Too much Vitamin E can cause problems. The reported tolerable upper limit dose of vitamin E for adults is 1,000 mg, though data is limited. High doses above 1,000 mg have been associated with the following side effects: dizziness fatigue headaches weakness blurred vision abdominal pain diarrhea nausea If you take high doses of vitamin E supplements, your risk of bleeding may increase. Speak to your doctor before taking vitamin E supplements if you take anticoagulant medication. It's unlikely that you'll get too much vitamin E from foods, but it can happen if you're also taking supplements. A 2011 study published in the Journal of the American Medical Association also showed that men taking high doses of vitamin E supplements had a higher risk of developing prostate cancer. However, a 2022 meta-analysis failed to find an association between vitamin E and prostate cancer risk. Further research is needed to clarify this issue. It's important to remember that the FDA doesn't monitor supplements for purity or quality, so choosing a reputable brand is essential. Using skin care products containing ATA can also lead to an allergic reaction, skin reddening, or rash. The bottom line ATA is a form of vitamin E that's often included in cosmetic products and dietary supplements due to its higher stability compared to AT. When taken orally, ATA is converted into active AT within the body. The effectiveness of ATA in cosmetic products seems to be limited because ATA isn't effectively broken down to AT in the upper layers of skin. Additionally, research on the benefits of ATA supplements is limited and the results are mixed at best.
News24
2 days ago
- Health
- News24
Treat colds and flu effectively, without conventional medication
As the seasons change and cold and flu viruses make their rounds, many people seek remedies to ease their symptoms and support recovery. While over-the-counter medications can provide relief, they often come with unwanted side effects. Fortunately, there are powerful alternatives that not only effectively soothe symptoms but also strengthen the immune system. Among these, elderberry, ivy leaf and essential vitamins and minerals stand out for their scientifically supported benefits. Elderberries Elderberries, the dark purple fruit of the European elder tree, have long been used in traditional herbal medicine to relieve common cold and flu symptoms such as coughs, sore throats, and mucus buildup in the respiratory tract. Their popularity is not just rooted in folklore – modern research supports their effectiveness. Studies have shown that elderberries possess a wide range of health-promoting properties, including antimicrobial, antioxidant, and anti-inflammatory effects. These benefits are attributed to their rich content of biologically active compounds such as polyphenols, phenolic acids, flavonols, and anthocyanins. Simply put, when a flu virus enters your body, it needs to latch onto your cells to multiply and spread. These special plant compounds in elderberry can stick to the virus and prevent it from entering cells and multiplying, which may help slow down or reduce the severity of infections. Additionally, elderberries are a good source of essential vitamins such as vitamin C and A, as well as minerals such as magnesium, calcium, iron, zinc, copper, and manganese. Adding to this growing body of evidence, a 2021 review of five controlled trials found that elderberry supplementation may reduce the severity and duration of cold and flu symptoms without the side effects often associated with conventional treatments. Ivy leaf Another trusted herbal remedy is ivy leaf. Ivy leaf preparations have a long history of use as a herbal treatment for relieving phlegm buildup and chesty coughs. Scientific studies suggest that ivy leaf cough syrup may improve breathing and reduce cough symptoms in children. Doctors have also reported improved sleep and overall quality of life in children treated with ivy leaf, with minimal side effects. Research in adults with colds has shown that ivy leaf treatment may be helpful to use for relief of symptoms instead of inappropriately prescribed antibiotics. Essential vitamins and minerals Vitamins A, B2, C, D, and the mineral zinc work together to maintain the integrity of the body's physical barriers to infection, such as the skin and respiratory tract linings. These nutrients are also essential for the development and function of immune cells and antibodies. Their antimicrobial and antioxidant properties help protect the body from infection, and regulate inflammation, making them crucial allies in the fight against seasonal illnesses. While it is always wise to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications, incorporating elderberry, ivy leaf and immune-supportive nutrients through supplements and herbal preparations can be an effective way to strengthen your defenses during cold and flu season. These ingredients can also help to manage symptoms gently and effectively, without the side effects and risks associated with other medication, making them suitable for both children and adults.
Yahoo
3 days ago
- Health
- Yahoo
4 Foods with More Lycopene Than Tomatoes
Reviewed by Dietitian Kelly Plowe, M.S., RDTomatoes are the most popular source of lycopene, accounting for 85% of our total intake of the antioxidant. Other red- and pink-hued fruits and vegetables have at least as much lycopene as tomatoes. Dietitians share creative ways to enjoy these seven lycopene-rich you hear about lycopene, the first food that often comes to mind is tomatoes. And that makes sense, since 85% of the lycopene that people consume comes from the vibrant, red fruit. The plant compound has powerful antioxidant properties that help neutralize free radicals, which wreak havoc in the body, potentially contributing to the development of chronic diseases like heart disease, diabetes and cancer., Lycopene intake is associated with lower rates of these chronic diseases and has been shown to offer protective properties to pregnant women who could be at risk of developing preeclampsia., Aside from fresh tomatoes, lycopene can be found in a variety of red- and pink-colored fruits and vegetables. Some have significant amounts of lycopene—they offer up more than the 5,060 micrograms found in a cup of chopped fresh tomato. Check out these other lycopene-rich foods and discover how you can include them in your meals and snacks with tips from two culinary dietitians. 1 cup = 12,000 mcg 'While it is true that tomatoes are a source of lycopene, cooking foods with lycopene generally increases the bioavailability of lycopene, meaning that cooked tomato products have more of this antioxidant than a whole tomato,' explains Cindy Chou, RDN. One cup of tomato soup has twice the amount of lycopene as one cup of raw tomatoes. Try our Tomato Soup recipe to go along with your mains and sides, a quesadilla or grilled cheese sandwich or add tortellini or beans and greens into the soup for a filling and hearty meal. ½ cup = 17,100 mcg Looking for an easy way to get lycopene? Try marinara sauce, a tomato-based sauce made with tomatoes, garlic and herbs that can be used as a dipping sauce, pasta sauce, pizza topping or in egg dishes like shakshuka. About a half-cup portion of marinara sauce has more than three times the lycopene of a cup of fresh tomato. Try store-bought marinara or make your own with a slow cooker. 1 cup = 8,590 mcgThis underrated fruit has a generous amount of vitamin C and more than 1.5 times the lycopene as the same serving of tomatoes. If you've never tried guava, your first bite of this sweet and tangy tropical fruit may remind you of a crossover between a strawberry and a pear. Laura Pensiero, RDN, enjoys eating guava as a snack, adding slices to fruit salads or yogurt parfaits, incorporating the fruit (minus the seeds) to make smoothies, and making guava jam for toast. 1 cup = 7,020 mcgThis juicy and hydrating fruit is perfect for any hot day and for getting your daily dose of lycopene. Cup for cup, watermelon beats out fresh tomatoes when it comes to lycopene power. Enjoy watermelon cubes as a refreshing snack, add them to summer rice bowls, salads and salsas, or blend this hydrating fruit in smoothies and soups. 'Kids would also love drinking watermelon juice or eating sherbet and popsicles,' mentions Pensiero. She adds that grilling enhances the flavor of watermelon—put chunks on skewers with a savory cheese like feta for a tasty summertime hors d'oeuvre. 2 pieces (10g) = 4,600 mcgSun-dried tomatoes are dehydrated, ripe tomatoes that give you an intensified flavor of the fruit. Just two pieces (about 10 grams) of sun-dried tomatoes have almost the amount of lycopene as one cup of fresh tomatoes., Add sun-dried tomatoes to your favorite pasta or creamy casserole or blend them with sour cream to make a dipping sauce to go along with crispy salmon bites. 1 cup = 2,550 mcg While grapefruit has about half the amount of lycopene in tomatoes, the citrusy fruit deserves a mention. Grapefruit may interact with some types of medications, including those used for treating blood pressure, high cholesterol, Crohn's disease and more. Before adding grapefruit to your diet, consult your health care provider to find out if it is safe for you to eat this fruit. Our Ruby-Red Grapefruit Cocktail and Grapefruit Soda are delicious beverages for any occasion. Chou loves our Brown Sugar Broiled Grapefruit, where a hint of sweetness added to the grapefruit makes a stark difference in flavor, and she adds that segmented grapefruit (raw or caramelized) also pairs well with fennel, like in our Fennel & Grapefruit Salad. 1/4 cup = 2,160 mcg Rose hips are small, round fruits with edible seeds from the rose plant and boast 2,160 mcg per 1/4 cup. Pensiero suggests brewing rose hip tea for a refreshing drink, using the fruit to make a rose hip jam and spreading it on whole-grain toast, or adding dried rose hips to homemade granola or trail mix. 1 cup = 3,020 mcg This fruit, native to Central America, is a good source of lycopene. When comparing cup to cup, papaya has about two-thirds the lycopene of tomatoes. Enjoy this sweet, pinkish-orange fruit by cutting it in half and spooning out the flesh. Chou also likes adding a splash of lime juice and Tajín, a chili-lime seasoning, to experience a blend of sweet, citrusy, savory and spicy flavors. Pensiero says that you can also dice it into pieces for fruit salads and parfaits. Her favorite is blending papaya and then freezing the puree into ice pops, roasting papaya with brown sugar for a dessert, and blending the fruit into tropical cocktails like margaritas. Research suggests that 2,000 to 20,000 mcg of lycopene every day supports optimal health. While there isn't a recommended daily intake established for lycopene, adding more fruits and vegetables to your meals and snacks is a good starting point to get this antioxidant, according to Chou: 'The Dietary Guidelines for Americans recommends eating 2½ cup-equivalents of vegetables and 2 cup-equivalents of fruits each day, which naturally includes lycopene-rich options.' Fill half your plate with veggies and fruits. Aim to include fruits and vegetables by following the MyPlate method of eating your meals. Pensiero says, 'Make veggies the star by building meals around vegetables, like stir-fries or veggie-based soups.' Keep produce accessible. Pensiero recommends storing washed, cut fruits and veggies at eye level in the fridge or on the counter for easy snacking. Pair pre-cut veggies with hummus, dip or yogurt. Find creative ways to include veggies. Eating veggies can go beyond adding them to your plate. Add extra greens to smoothies, soups, pasta sauces and casseroles. Try new varieties. Both Chou and Pensiero support the idea of experimenting with a new veggie or fruit each week. Chou says, 'Small, consistent additions can make a big difference over time without feeling overwhelming.' While tomatoes are a star source of lycopene, there are other red- and pink-hued foods with similar (and in some cases, more) lycopene. Tomato products, including sun-dried tomatoes, tomato soup and marinara sauce, are excellent sources of lycopene. Fruits that have a substantial amount of lycopene include watermelon, papaya and rose hips. While there isn't an established amount of how much lycopene you need every day, it is nonetheless an important antioxidant with many health benefits. Try different ways to include more veggies and fruits in your meal pattern to ensure you get your daily dose of this powerful antioxidant. Read the original article on EATINGWELL
