![]() Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. Weight Loss Associated With Consumption of Apples: A Review. Quercetin and its anti-allergic immune response. Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and cancer: new insights into its therapeutic effects on ovarian cancer cells. Vafadar A, Shabaninejad Z, Movahedpour A, et al. Apples and cardiovascular health-is the gut microbiota a core consideration?. Read our important information about translations here.Harvard Medical School. If you haven’t yet, you can subscribe to my videos for free by clicking here. So, if we have that bowl of berries in the morning to meet our minimum daily antioxidant needs, can we just call it a day? See Antioxidant-Rich Foods With Every Meal. What’s the cheapest uncommon source? See Dragon’s Blood. There are more sophisticated ways to measure antioxidant activity see Anti Up on the Veggies. Note that these are measured based on test tube tests. See Antioxidant Content of 3,139 Foods, and Antioxidant Power of Plant Foods vs. Animal Foods. I have a series of videos on which foods have the most antioxidants. I make this point in different ways in videos like Which Fruit Fights Cancer Better? and Anti-Inflammatory Antioxidants. I used a similar technique to illustrate the potent antioxidant power of spices see Antioxidants in a Pinch.Īll fruits and veggies aren’t the same. What do I mean by daily minimum of antioxidants? Check out Minimum “Recommended Daily Allowance” of Antioxidants. Please consider volunteering to help out on the site.įor that laser study I talked about, see Antioxidant Level Dynamics. So, the take-home message is that especially when we’re sick, stressed, or tired, to go above and beyond the minimum 8,000 to 11,000, ideally, we need to be soaking our bloodstream with antioxidants-which means high-powered fruits and vegetables at every meal (like berries or beans), and sipping something (like green tea or hibiscus) all day long. Takes two hours to lose, but can take up to three days to get our levels back up again. ![]() Remember that cool argon laser study? Their most important finding was that antioxidant levels can plummet within two hours of a stressful event. Then, just to stay out of oxidative debt, we’d have to consume a lot more than the minimum. Note these estimated minimum antioxidant needs do not take into account the added amounts needed “if other oxidant stressors” are present, such as meat consumption, or if we’re sick, cigarette smoke, air pollution, sleep deprivation. So, if we do that, can we now skip fruits and veggies for supper? We never even made it there. We should try to choose the healthiest ones. That’s why it’s not just the quantity of fruits and veggies that matters, but quality. I really just did five servings, and I’ve left the minimum recommended daily intake of antioxidants in the dust. Maybe sprinkle a teaspoon of dried oregano as a bonus. And instead of iceberg lettuce for that afternoon salad, four leaves of red leaf lettuce. Well, what if, instead of that banana, I had a single serving of blueberries for breakfast? Whoa, my God, we gotta squish down the scale here. What am I supposed to do, eat 36 servings a day? I just ate nine servings of fruits and vegetables, feeling all good about myself, and I only made it up to about 2,700-less than a quarter of the way to my minimum daily recommended intake. Supper included a side serving of peas and carrots, and a half a cup of snap peas, along with yet another salad. Lunch included a typical American salad-iceberg lettuce, half a cup of cucumber slices, and canned peaches for dessert. Let’s say I ate a whole banana for breakfast (in addition to whatever else I ate). ![]() To get up to our daily minimum of 8,000 to 11,000 antioxidant units a day, all we have to do is eat lots of fruits and vegetables, right? Well, let’s see. Greger may be referring, watch the above video. To see any graphs, charts, graphics, images, and quotes to which Dr. Below is an approximation of this video’s audio content.
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