Oxidation is a naturally occurring event in the body, but one of the undesirable effects of oxidation is the production of damaging free radicals. Although free radicals have been linked to such degenerative diseases as Alzheimer’s, certain cancers, immune dysfunction and cardiovascular disease, they are beneficial in the body and must live in balance with antioxidants, which are capable of stabilizing or actually deactivating the free radicals.

It has not been proven that all the protection the body needs can be obtained from supplements alone - it is wise to get as much protection as possible from food. Current recommendations by health professionals are to consume a varied diet with at least 5 servings of fruits and vegetables and 6 - 11 servings of grains per day. S olid or chunk white tuna in springwater is filled with docosahexa-enoic acid (DHA), a type of fat that may help prevent Alzheimer's disease. In one study of more than 1,000 people, those with the highest DHA levels in their blood had a 40 percent lower risk of developing dementia and Alzheimer's than those with low levels. Or you can try walnuts - they're one of the best non-seafood sources of DHA. A daily multivitamin containing antioxidants may provide additional benefits.

The most well known antioxidants are Vitamin A, Vitamin C, Vitamin E, Beta Carotene and Selenium. Following is a list of some of the foods highest in antioxidants and some recipes using these foods.

Pomegranate juice Tomatoes Corn Carrots Mangos Sweet Potatoes Broccoli Soybeans Cantaloupe Oranges/Orange juice Spinach Nuts Lettuce Red Wine Celery Blueberry juice

Cranberry juice Liver Fish Oil Seeds Grains Tea (Black and Green) Dark chocolate Kale Prunes Red bell peppers Onions Oranges Cauliflower Peas

Everyone knows that eating healthy is to key to healthy living. Eating foods with high antioxidant content will build your immune system, especially during the cold and flu season. Try these recipes.

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RECIPES USING COMMON ANTIOXIDANT INGREDIENTS

Roasted Carrots, Sweet Potatoes, and Shallots

Heat oven to 450^o F. In a bowl combine:

• 1 pound sweet potatoes, peeled and cut in small pieces
• 2 TB olive oil
• 1 tsp salt
• 1 pound baby carrots (one 16-ounce bag)
• 2 medium onions, peeled and cut in eighths

Stir everything to coat with oil

Remove the sweet potatoes from the above mixture and put them in a roaster pan that has been sprayed with non-stick spray.

Cover the sweet potatoes with foil. Bake at 450^o F for 20 minutes.

Increase the oven temp to 475^o F.

Remove foil from the potatoes. Add the rest of the vegetables. Toss all together.

Roast at 475^o F for 12 minutes. Stir the mixture. Roast for 8 more minutes, stirring at least once or twice, until carrots, potatoes and onions are tender and browned

Sweet Potato Soup (6 servings)

In large pot boil until very soft:

• 4 large sweet potatoes, cut in pieces
• 8 carrots

Drain, peel and cube. Place in food processor. In the empty pot sauté:

• 1 large onion, chopped
• 1 TB olive oil

Add the 2^nd mixture to food processor. Add:

• 2 tsp grated fresh ginger
• 1 tsp ground nutmeg
• 1/2 TB salt (optional)
• 2 tsp fresh ground black pepper

Process, leaving some texture/some puree. Return to pan, add until desired consistency:

• 2 cups milk

Simmer, stirring most of the time for 5 minutes. Garnish with:

• 1/2 red bell pepper, minced
• 3 sprigs parsley, chopped

Layered Vegetable Dinner in the Crockpot

Layer in crockpot in this order:

• 6 potatoes, sliced
• 1 large onion, sliced
• 2 carrots, sliced
• 1 red pepper, sliced
• 1 zucchini, sliced
• 1 cup corn, frozen or fresh
• 1 cup peas, frozen or fresh

Optional vegetables can be added:

• Mushrooms
• Broccoli
• Green beans

Make a sauce of the following ingredients and pour over vegetables:

• 2 1/2 cups tomato sauce
• 1/4 cup tamari, low-sodium
• 1 tsp thyme, ground
• 1 tsp dry mustard
• 1 tsp basil
• 2 tsp chili powder
• 1/2 tsp cinnamon
• 1/8 tsp sage
• 2 TB parsley flakes

Cook 6 hours at high or 12 at low.

Thai Broccoli Salad Makes 4 servings

Blend and set aside:

• 1/4 cup creamy OR chunky peanut butter
• 2 TB Equal® Spoonful*
• 1-1/2 TB hot water
• 1 TB lime juice
• 1 TB light soy sauce
• 1-1/2 tsp dark sesame oil
• 1/4 tsp red pepper flakes

Heat in lg skillet over med-hi heat:

• 2 TB vegetable oil

Add:

• 3 cups fresh broccoli florets
• 1/2 cup chopped red pepper
• 1/4 cup sliced green onion
• 1 clove garlic, crushed

Stir-fry for 3-4 minutes, until vegetables are crisp tender. Remove from heat and stir in peanut butter mixture. Serve warm or at room temperature.

* May substitute 3 packets Equal® sweetener

Baked Spinach

Prepare according to package directions:

• 2-(10 ounce) packages frozen chopped spinach

Drain well, squeezing all of the water out. Mix with:

• 1- 8 ounce container dairy sour cream
• 1/2 cup Parmesan cheese
• 1/2 teaspoon garlic salt

Pour into baking dish that has been sprayed with non-stick spray, top with:

• 2/3 cup bread crumbs mixed with
• 2 TB butter

Bake at 350^o F for 20-25 minutes, until lightly browned and hot throughout.

You can further build your body’s defenses with nutritional supplements. There is a product on the market today called Super Food that is formulated for those days when you can’t eat 3-5 servings of fruits/vegetables. Super Food is the ultimate, scientifically engineering meal supplement. It contains a perfect food balance to meet individual nutritional requirements. This comprehensive formula embodies all of the vitamin, mineral, and phytonutrient benefits found in whole foods and domesticated edible plants. It is available now from www.ihdistribution.com.

Endnotes

Foods with antioxidants – http://www.cspinet.org/nah/3_99/antioxidant.htm, March, 1999 edition.

Food and Wine Magazine, January, 2004, p.46

Foods with antioxidants - http://www.ific.org/publications/factsheets/antioxidantfs.cfm

http://www.pomwonderful.com/health.asp