Dr. Caree Jackson Says Right Foods Can Help Fight Cancer in African Americans

Antioxidants, we’ve all heard the word before, but what are they really? And why are they so important to a healthy diet? Antioxidants are substances that help prevent the damaging effects of oxidation in cells. Cell damage may lead to cancer. To protect your cells, use your diet as a first line of defense by consuming foods rich in antioxidants. Antioxidants are found in a variety of foods including, fruits, vegetables, nuts, and grains. Check our top five antioxidant food list below to add these powerhouses to your meals.

1. Dark Chocolate

Yes, chocolate! A recent study conducted in Stockholm found that dark chocolate contains flavonoids, which have antioxidant properties and can suppress cell damage. Don’t go overboard or you’ll have to answer for the calories, but having this sweet treat in moderation can be a good thing.

2. Berries

Strawberries, blackberries, blueberries — the more the berrier! Berries are full of vitamin C and powerful antioxidants that protect cells. Try having a cup of delicious blackberries as a snack, with only 70 calories and system cleaning fiber, you can’t lose.You can also opt for frozen berries as part of your favorite smoothie.

3. Dark Leafy Vegetables

Kale, collards, spinach, and turnips, just to name a few, are packed with beta carotene, fiber, and vitamin C, all of which protect your cells! Try mixing up your next salad by having a variety of dark leafy vegetables with fruits like mandarin oranges or cranberries. These veggies are light on the waist, but heavy on the health benefits.

4. Whole Grains

Oatmeal, brown rice, and many cereals contain whole grains that are full of vitamin E, fiber, and folic acid. The bran in whole grains contains vitamins, minerals, and antioxidant enzymes. Read the nutrition label to be sure the foods you purchase contain whole grains. It should be one of the first ingredients listed on the label.

5. Nuts

Almonds and walnuts have high amounts of antioxidants as well as fiber and muscle building protein. Have  half a cup of nuts on top of a salad, as a midday snack, or toss into a smoothie. Eating nuts is a quick and easy way to increase antioxidants in your diet.

While there are no magic bullets, consuming a diet rich in antioxidants from fruits, vegetables, and whole grains can help protect your cells against damage and prevent disease. Start to make changes today for a healthy, happy future. -dr. caree jackson

-Dr. Caree J. Jackson holds a PhD in Foods and Nutrition from the University of Georgia. She is also a registered dietitian and licensed esthetician.