Exercise Fact/Truth #1: Cardio Kills
Wednesday, May 12th, 2010”
Hard as it is to believe, yes. As your body uses oxygen, it produces free radicals that can damage cells and cause everything from aging to cancer. Antioxidants produced naturally by your
body and also found in your normal diet are usually enough to zap them. But a bout of heavy exercise can increase free radicals 10- to 20-fold, overwhelming your defenses.
If you’re a weekend warrior or wannabe marathoner, consider boosting your antioxidant intake with 500 milligrams of vita-
min C and 400 IU of vitamin E each day, says Jeffrey Blumberg, PhD, director of Tufts University’s antioxidants research lab.
On the other hand, if you work out 45 minutes to an hour several times a week, all you need is your five servings of fruits and veggies every day. That moderate level of exercise will gradually build up your antioxidant defenses.”
Reported By: Leslie Goldman
Source (pdf)
Foods high in antioxidants:
1. Fruits
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit.
2. Vegetables
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
3. Dry Fruits high in antioxidants
Apricots, prunes, dates.
4. Legumes
Broad beans, pinto beans, soybeans.
5. Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut, sunflower seeds.
6. Cereals
Barley, millet, oats, corn.
7. Spices
cloves, cinnamon, oregano
Scientists as reported at the 238th National Meeting of the American Chemical Society in Aug 2009 have found that some vegetables and fruits like berries, grapes, walnuts, olives, and foods like chocolate, wine, coffee and tea and popcorn, and some breakfast cereals contain large amounts of healthful antioxidant substances called polyphenols.
Polyphenols play important role in reducing the risk of heart disease, cancer and other diseases.