Power-packed vegetable antioxidants -
Many vegetables provide you with two grams of protein per cup raw, or per half cup cooked, so anything with two or more grams per serving can be considered a high-protein vegetable, according to Rosanne Rust, RDN. Meet the experts: Rosanne Rust, RDN , is the founder of Rust Nutrition Services.
Monique Richard, RDN, LDN , is a national spokesperson for the Academy of Nutrition and Dietetics and a certified yoga instructor. Along with delivering modest amounts of protein, these veggies also score with nutrients that steak and eggs don't provide.
Both experts agreed that in order to get the max benefits from your vegetables—including all of the essential amino acids—be sure to "eat the rainbow," aiming for a mix of different colors throughout the day. Translation: Don't just eat tons of broccoli and call it a day.
Now that you know the score, fill your cart with these high-protein vegetable options on your next grocery run. These literal pea-sized gems pack more than meets the eye.
Richard likes spinach for its versatility: "It cooks down easily, so you can eat it sauteed or in a casserole or in soup. In its raw form you can use it in salads or a smoothie.
Ah, yes, toast's best friend. A cup of the green stuff pureed comes fortified with 4. But if you're planning on making it a meal, Richard recommends giving your avocado a boost with another protein source.
Per 1-cup serving : calories, 33 g fat 0 g saturated , 20 g carbs, 1. You'll throw praise-hands emojis up at Mother Nature for this one: A medium-sized baked potato contains three grams of protein, tons of vitamin C, potassium and some filling fiber, says Rust.
But be mindful that not all taters are created equal: While a sweet potato has a bit more fiber, it actually has less protein than a regular russet, says Richard. Per medium potato : calories, 0 g fat 0 g saturated , 34 g carbs, 3 g sugar, 8 mg sodium, 2 g fiber, 3 g protein.
Your parents were onto something when they forced you to eat your broccoli as a kid. Per 1-cup serving : 31 calories, 0. This one might take a little more prep work than the others on the list "there's definitely an art to it," says Richard , but it's worth the investment.
Artichoke hearts the innermost part of this bulbous-like veg when cooked yields 2. If you're curious about the easiest way to cook them, we've got you covered.
Yes, these crunchy stalks make your pee smell funny, but that's just a "byproduct" of all of asparagus' good-for-you compounds, says Richard. In addition to vitamin C, asparagus is also a great source of fiber, plus you'll get some potassium and B vitamins too.
Richard likes to roast hers with garlic, salt, pepper, olive oil, and Worcestershire sauce. Like broccoli, Rust says these sprouts are a great source of potassium, vitamin A, vitamin K, and fiber.
Steal her simple tip: Halve them, place them on a baking sheet, drizzle with olive oil, add a pinch of salt, and roast them for 25 to 35 minutes at degrees, tossing once halfway through. Also known as "rapini," broccoli rabe pronounced "rob" boasts leaves, buds, and stems that are edible, and despite its name, it's actually more closely related to the turnip than regular ol' broccoli.
Load them onto your plate for a good amount of protein, vitamin A, and vitamin K. Per 85 g serving : 21 calories, 0 g fat 0 g saturated , 3 g carbs, 1 g sugar, 48 mg sodium, 2 g fiber, 3 g protein.
While field corn fed to livestock animals is considered a grain, the sweet corn we enjoy on the grill slathered with some butter is considered a vegetable, says Rust. And a surprisingly protein-loaded one, at that. Per medium ear : 88 calories, 1. We also extract free-radical fighters from food.
They are also involved in mechanisms that repair DNA and maintain the health of cells. There are hundreds, probably thousands, of different substances that can act as antioxidants.
The most familiar ones are vitamin C , vitamin E , beta-carotene , and other related carotenoids, along with the minerals selenium and manganese. Most are naturally occurring, and their presence in food is likely to prevent oxidation or to serve as a natural defense against the local environment.
It is really a chemical property, namely, the ability to act as an electron donor. Some substances that act as antioxidants in one situation may be pro-oxidants—electron grabbers—in a different situation.
Another big misconception is that antioxidants are interchangeable. Each one has unique chemical behaviors and biological properties.
They almost certainly evolved as parts of elaborate networks, with each different substance or family of substances playing slightly different roles. This means that no single substance can do the work of the whole crowd.
Antioxidants came to public attention in the s, when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis. It was also linked to cancer , vision loss, and a host of other chronic conditions.
Some studies showed that people with low intakes of antioxidant-rich fruits and vegetables were at greater risk for developing these chronic conditions than were people who ate plenty of those foods.
Clinical trials began testing the impact of single substances in supplement form, especially beta-carotene and vitamin E, as weapons against chronic diseases.
Supplement makers touted the disease-fighting properties of all sorts of antioxidants. The research results were mixed, but most did not find the hoped-for benefits.
Antioxidants are still added to breakfast cereals, sports bars, energy drinks, and other processed foods , and they are promoted as additives that can prevent heart disease, cancer, cataracts, memory loss, and other conditions. Randomized placebo-controlled trials, which can provide the strongest evidence, offer little support that taking vitamin C, vitamin E, beta-carotene, or other single antioxidants provides substantial protection against heart disease, cancer, or other chronic conditions.
The results of the largest trials have been mostly negative. A modest effect of vitamin E has been found in some studies but more research is needed.
A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Lung function was tested using spirometric parameters: higher parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function.
The study found that higher serum levels of alpha-tocopherol were associated with higher spirometric parameters and that high serum levels of gamma-tocopherol were associated with lower spirometric parameters. Though the study was observational in nature, it confirmed the mechanistic pathway of alpha- and gamma-tocopherol in mice studies.
When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. Few trials have gone on long enough to provide an adequate test for cancer.
High-dose antioxidant supplements can also interfere with medicines. Vitamin E supplements can have a blood-thinning effect and increase the risk of bleeding in people who are already taking blood-thinning medicines. Some studies have suggested that taking antioxidant supplements during cancer treatment might interfere with the effectiveness of the treatment.
Inform your doctor if starting supplements of any kind. One possible reason why many studies on antioxidant supplements do not show a health benefit is because antioxidants tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants.
For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity. Polyphenols also have many other chemical properties besides their ability to serve as antioxidants.
There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.
Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods.
However, vitamin E supplements typically only include one form, alpha-tocopherol. Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes.
The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease.
At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.
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Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.
It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.
Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease.
However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity. Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome.
In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress.
In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years.
The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.
Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.
Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.
However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.
However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.
It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying.
It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.
The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages.
The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo.
Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc.
These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth.
Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide.
Nutrition journal.
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