Holiday Foods and Antioxidants

You’ve most likely heard about antioxidants and the great things they can do for you. There seems to be no shortage of claims about the benefits of antioxidants, but are those claims backed up with good science? Here’s what we currently know about antioxidants.

Antioxidant Facts

There are many different types of antioxidants found in nature. Just a few examples of antioxidants include beta-carotene, lycopene, and vitamins C, E, and A.

Antioxidants are substances that protect cells from damage caused by free radicals. Free radicals come from exposure to environmental hazards like pollution and second-hand smoke, but they also form as part of regular metabolic processes within the body.

A balance between antioxidants and free radicals in our body is important for our overall health. It is currently thought that the damage to cells caused by free radicals, if not repaired, could lead to cancer.¹

Many lab studies have indicated that antioxidants may slow or prevent the growth of cancer cells. However, when studies have been done in humans, the results have been mixed.²

There are no studies that prove antioxidants can reverse aging, cell damage, or cancer progression. In fact, some data have shown that high doses of antioxidants, like you find in supplements, can actually cause harm, especially for people during cancer treatment.²

Sweet Potato Casserole

Ingredients

For filling:

• 5 medium sweet potatoes (or 3 large)
• 2 tbsp maple syrup or honey
• 1/2 cup milk (either plant-based or cow’s milk)
• 1 tbsp vanilla extract
• 1 egg
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt

For topping:

• 1/4 cup whole wheat pastry flour
• 1/3 cup rolled oats
• 1/3 cup brown sugar
• 1/2 cup chopped pecans (or substitute other nut)
• 3 tbsp melted butter

Instructions

1. Bake sweet potatoes (poke with fork and bake at 400 degrees). Place on a pan or have a drip pan below as the sweet potatoes drip from the holes as they begin to cook.
2. Grease an 8"×8" pan and prepare the remaining ingredients while potatoes cook.
3. Combine the topping ingredients— flour, oats, brown sugar, pecans, and butter until evenly mixed. A food processor can be used, if desired.
4. Once potatoes are done (should be very soft when pierced with fork), remove from oven and allow them to cool to the touch (about 10 minutes). Remove the skin. In a large bowl, combine with milk, egg, vanilla, and spices, and mix until smooth. An electric mixer can be used.
5. Pour potato mix into greased pan, then top with oat mixture.
6. Bake for 20-30 minutes, until top is toasty brown.

Ginger Citrus Cranberry Sauce

Ingredients

• 12 oz bag fresh cranberries
• 1/2 cup water
• 1/2 cup orange juice
• 1/2 cup sugar
• 1/2 cup honey
• 1 tbsp fresh grated ginger
• Zest, or chopped peel of 1 small orange (about 2 tbsp)
• 1 tbsp crystallized ginger (chopped)

Instructions

1. Wash cranberries. Put all ingredients in a medium pot, except the crystallized ginger.
2. Cook over medium heat. Boil and stir until the sugar melts and cranberries pop open.
3. Remove from heat and stir in crystallized ginger when cooled.

The Bottom Line

Most of the research indicates there are health benefits from eating antioxidant-rich foods, but less benefit from taking antioxidant supplements. Therefore, be sure your diet provides you with a variety of antioxidants!

Food Sources of Antioxidants

You will find antioxidants in fruits, vegetables, whole grains, nuts, and seeds. The following details antioxidants and their associated foods.

• Beta-carotene is found in sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangos, collard greens, spinach, and kale
• Lutein is abundant in green, leafy vegetables such as collard greens, spinach, and kale
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, and blood oranges
• Selenium, although not an antioxidant, can help antioxidants work in the body. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium
• Vitamin A is found in sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese
• Vitamin C can be found in many fruits and vegetables; citrus fruits and green leafy vegetables are particularly high in vitamin C
• Vitamin E is found in almonds and in many oils, including wheat germ, safflower, corn, and soybean oils. It is also found in mangos, nuts, broccoli, and other foods.

Holiday Means Can Be Antioxidant Packed

When it comes to holiday meals, many people focus on unhealthy elements of those meals (such as desserts), but many holiday foods are great sources of antioxidants and other nutrients! Here are a few to fill your plate this holiday season:

Pumpkin and Winter Squash: There are so many great ways to serve pumpkin and winter squashes like butternut squash and acorn squash. They are delicious diced or sliced and roasted with salt, pepper, herbs, and oil, or you can make them into a sweet treat!

Pumpkin Seeds: Roasted pumpkin seeds have a delicious, nutty flavor and provide several antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids.

Spiced Pecans: Nuts are wonderful sources of healthy fats and antioxidants, and by adding spices to them, like cinnamon or cayenne, you add even more plant-based nutrients. Toasted pecans are also delicious on salads or baked sweet potatoes.

Cranberry: There are several options for getting antioxidant-rich cranberries into your holiday meals. Make a cranberry sauce with citrus peel and ginger (see recipe below) or have a cranberry relish.

Green Beans: Green beans are rich in vitamin C and beta-carotene. And adding almonds to your green beans will give you vitamin E!

Root Vegetables: Carrots, beets, yams, and onions are all antioxidant rich and are delicious when roasted. Add rosemary for an extra nutrient boost!

Sweet Potato: Sweet potatoes are an excellent source of beta-carotene. An easy meal is baked sweet potato with toppings (the spiced pecans or pumpkin seeds would be delicious!). Or try the sweet potato casserole recipe below. It’s made with whole grains, nuts, and spices.

I hope you enjoy many of the antioxidant-rich foods listed here this holiday season!

References

1. American Institute for Cancer Research. Antioxidants in your Diet Explained. September 15, 2020. www.aicr.org/resources/blog/antioxidants-in-your-diet-explained/
2. Harvie M. Nutritional Supplements and Cancer: Potential Benefits and Proven Harms. American Society of Clinical Oncology Educational Book. 2014;34:e478-e486.