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Antioxidants help stave off a host of health problems – but figuring out how much you’re getting can be tricky

Antioxidants counteract harmful oxidants, preventing oxidative stress linked to diseases such as cancer and Alzheimer’s. Whole foods, rich in antioxidants like carotenoids and flavonoids, are more beneficial than supplements. A diverse diet featuring colorful fruits and vegetables—such as blueberries, artichokes, and dark greens—can help maintain health by providing necessary antioxidants.

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Antioxidants
Many fruits and vegetables are high in antioxidants. istetiana/Moment via Getty Images

Nathaniel Johnson, University of North Dakota

When it comes to describing what an antioxidant is, it’s all in the name: Antioxidants counter oxidants.

And that’s a good thing. Oxidants can damage the structure and function of the chemicals in your body critical to life – like the proteins and lipids within your cells, and your DNA, which stores genetic information. A special class of oxidants, free radicals, are even more reactive and dangerous.

As an assistant professor of nutrition, I’ve studied the long-standing research showing how the imbalances in antioxidants and oxidants lead to oxidative stress, which is linked to cancer, diabetes, cardiovascular disease and dementia and Alzheimer’s disease. In fact, a primary cause of aging is the damage accumulated across of a lifetime of oxidative stress.

Simply put: To help prevent oxidative stress, people need to eat foods with antioxidants and limit their exposure to oxidants, particularly free radicals.

The research: Food, not supplements

There’s no way for any of us to avoid some oxidative stress. Just metabolism – the processes in your body that keep you alive, such as breathing, digestion and maintaining body temperature – are a source of oxidants and free radicals. Inflammation, pollution and radiation are other sources.

As a result, everyone needs antioxidants. There are many different types: enzymes, minerals, vitamins and phytochemicals.

Two types of phytochemicals deserve special mention: carotenoids and flavonoids. Carotenoids are pigments, with the colors yellow, orange and red; they contain the antioxidants beta-carotene, lycopene and lutein. Some flavonoids, called anthocyanins, are pigments that give foods a blue, red or purple color.

Although your body produces some of these antioxidants, you can get them from the foods you eat, and they’re better for you than supplements.

In fact, researchers found that antioxidant supplements did not reduce deaths, and some supplements in excessive amounts contribute to oxidative stress, and may even increase the risk of dying.

It should be pointed out that in most of these studies, only one or two antioxidants were given, and often in amounts far greater than the recommended daily value. One study, for example, gave participants only vitamin A, and at an amount more than 60 times an adult’s recommended intake. https://www.youtube.com/embed/uqQLpXQqMGo?wmode=transparent&start=0 A synopsis of the study that measured the antioxidant content of more than 3,000 foods.

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Foods rich in antioxidants

In contrast, increased antioxidant intake from whole foods is related to decreased risk of death. And although antioxidant supplementation didn’t reduce cancer rates in smokers, the antioxidants in whole foods did.

But measuring antioxidants in foods is complicated. Extensive laboratory testing is required, and too many foods exist to test them all anyway. Even individual food items that are the same exact variety of food – such as two Gala apples – can have different amounts of antioxidants. Where the food was grown and harvested, how it was processed and how it was stored during transportation and while in the supermarket are factors. The variety of the food also matters – the many different types of apples, for instance, can have different amounts of antioxidants.

Nonetheless, in 2018, researchers quantified the antioxidant content of more than 3,100 foods – the first antioxidant database. Each food’s antioxidant capacity was determined by the amount of oxidants neutralized by a given amount of food. The researchers measured this capacity in millimoles per 100 grams, or about 4 ounces.

For fruits easily found in the grocery store, the database shows blueberries have the most antioxidants – just over 9 millimoles per 4 ounces. The same serving of pomegranates and blackberries each have about 6.5 millimoles.

For common vegetables, cooked artichoke has 4.54 millimoles per 4 ounces; red kale, 4.09 millimoles; cooked red cabbage, 2.15; and orange bell pepper, 1.94.

Coffee has 2.5 millimoles per 4 ounces; green tea has 1.5; whole walnuts, just over 13; whole pecans, about 9.7; and sunflower seeds, just over 5. Herbs and spices have a lot: clove has 465 millimoles per 4 ounces; rosemary has 67; and thyme, about 64. But keep in mind that those enormous numbers are based on a quarter-pound. Still, just a normal sprinkle packs a powerful nutritional punch.

A young woman picks up a package of fresh produce at the supermarket.
The antioxidant levels of a food can be affected by its storage time in the supermarket. d3sign/Moment via Getty Images

Other tips

Other ways to choose antioxidant-rich foods: Read the nutrition facts label and look for antioxidant vitamins and minerals – vitamins A, C, E, D, B2, B3 and B9, and the minerals selenium, zinc and manganese.

Just know the label has a drawback. Food producers and manufacturers are not required to list every nutrient of the food on the label. In fact, the only vitamins and minerals required by law are sodium, potassium, calcium, iron and vitamin D.

Also, focus on eating the rainbow. Colorful foods are often higher in antioxidants, like blue corn. Many darker foods are rich in antioxidants, too, like dark chocolate, black barley and dark leafy vegetables, such as kale and Swiss chard.

Although heat can degrade oxidants, that mostly occurs during the storage and transportation of the food. In some cases, cooking may increase the food’s antioxidant capacity, as with leafy green vegetables.

Keep in mind that while blueberries, red kale and pecans are great, their antioxidant profile will be different than that of other fruits, vegetables and nuts. That’s why diversity is the key: To increase the power of antioxidants, choose a variety of fresh, flavorful, colorful and, ideally, local foods.

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Nathaniel Johnson, Assistant Professor of Nutrition and Dietetics, University of North Dakota

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Easy Bites for the Big Game

Easy Bites: Whether you’re tailgating with friends or hosting a watch party at home, every football fan needs a game plan to crunch, dip and cheer their way through opening kickoff, halftime and right down to the final play of the game. These Burger Bowls feature all the classic ingredients of a great burger, just without the bun. Pulled pork, another tailgating treasure, gets an instant upgrade with the crunch of a fresh coleslaw topper and zesty pickled celery and jalapenos on the side.

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Last Updated on January 15, 2026 by Daily News Staff

Easy Bites for the Big Game

Easy Bites for the Big Game

(Family Features) Whether you’re tailgating with friends or hosting a watch party at home, every football fan needs a game plan to crunch, dip and cheer their way through opening kickoff, halftime and right down to the final play of the game. Some of the best game day grub is hearty and savory but adding layers of flavor and texture can take recipes to the next level. For example, these Burger Bowls feature all the classic ingredients of a great burger, just without the bun. A tasty option for gluten-free guests or those who are cutting carbs, the bowls are made with Dandy Iceberg Lettuce from Duda Farm Fresh Foods, which boasts a legacy of quality, innovation and consistency in fresh produce cultivation since 1926. Pulled pork, another tailgating treasure, gets an instant upgrade with the crunch of a fresh coleslaw topper and zesty pickled celery and jalapenos on the side. The winning play is to use crisp, fresh celery for the best flavors and a satisfying crunch with every bite. Since celery is 95% water and high in fiber, it leaves fans feeling comfortably full and ready to root for their favorite team. This season, keep your snacks fresh and healthy while winning prizes like product coupons and gift cards to stock up for the next game through the Dip It to Win It Sweepstakes. Visit dudafresh.com to learn more and find additional game day recipes. 17761 detail embed1

Pulled Pork Sandwiches with Pickled Celery and Jalapenos

Recipe courtesy of The Adventure Bite Prep time: 10 minutes Cook time: 10 hours Servings: 9-10
  • 4 1/2    pounds pork shoulder or Boston butt
  • 26        ounces sweet and spicy barbecue sauce
  • 1/2       tablespoon garlic
  • 1/2       tablespoon fresh cracked black pepper
  •             fresh sandwich buns
  •             Dandy Celery, cut and pickled
  •             jalapenos
  •             coleslaw (optional)
  •             potato salad (optional)
  •             baked beans (optional)
  1. Place pork in slow cooker.
  2. Mix barbecue sauce, garlic and pepper. Pour over pork shoulder.
  3. Cook on low 8 1/2-10 hours or high 6-7 hours.
  4. Shred meat and serve on buns with pickled celery and jalapenos. Top with coleslaw, if desired. Serve with potato salad or baked beans, if desired.
17761 detal embed2

Burger Bowls

Recipe courtesy of Casa de Crews Prep time: 10 minutes Cook time: 10 minutes Servings: 4 Burger Bowls:
  • 2          cups French fries, homemade or frozen
  • 2          tablespoons olive oil
  • 1          small yellow onion, diced
  • 1          pound ground beef or ground turkey
  • 1          teaspoon Worcestershire sauce
  • 1          teaspoon garlic powder
  • 1/2       teaspoon smoked paprika
  • 1/2       teaspoon salt
  • 1/2       teaspoon black pepper
  • Dandy Iceberg Lettuce, shredded
  • 2-3       Roma tomatoes, diced
  • pickle chips or spears, chopped
  • cheddar cheese, shredded
Burger Sauce:
  • 1/3       cup mayonnaise
  • 2          tablespoons ketchup
  • 1          tablespoon Dijon mustard or yellow mustard
  • 1          tablespoon pickle juice
  • 1          teaspoon Worcestershire sauce
  • 1          teaspoon onion powder
  • 1          teaspoon garlic powder
  • 1/2       teaspoon smoked paprika
  1. To make burger bowls: Cook French fries according to package directions.
  2. In medium skillet over medium-high heat, heat olive oil. Add onion and saute until translucent, 5-7 minutes. Add ground beef to skillet, breaking up meat with spatula. Add Worcestershire sauce, garlic powder, paprika, salt and pepper; brown until cooked through. Drain and discard excess liquid and grease.
  3. To make burger sauce: In jar, mix mayonnaise, ketchup, mustard, pickle juice, Worcestershire sauce, onion powder, garlic powder and paprika well to combine.
  4. Assemble bowls with layer of shredded lettuce, 3-4 ounces ground beef, diced tomatoes, pickles, cheddar cheese and 1/2 cup fries.
  5. Drizzle with burger sauce and mix well.
  6. Tip: Burger sauce can be made in advance and stored in refrigerator in jar with airtight lid.

Easy Bites for the Big Game

SOURCE: Duda Farm Fresh Foods

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Papa Johns and Google Cloud Reimagine the Future of Food Ordering to Better Serve Customers

Papa Johns is partnering with Google Cloud to roll out an AI-powered omnichannel ordering system using Gemini Enterprise for Customer Experience, bringing voice and text ordering to apps, web, phone, kiosks and in-car systems.

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Papa Johns is partnering with Google Cloud to roll out an AI-powered omnichannel ordering system using Gemini Enterprise for Customer Experience, bringing voice and text ordering to apps, web, phone, kiosks and in-car systems.

american pepperoni pizza with chilli pepper and parmesan cheese

Papa Johns and Google Cloud Reimagine the Future of Food Ordering to Better Serve Customers

Papa Johns is betting big on AI-powered convenience.

At NRF 2026 in New York, the pizza chain announced a major transformation of its digital ordering experience—aimed at delivering faster ordering, improved accuracy, and real-time personalization for its 150 million-plus customers worldwide. The update is powered by Google Cloud’s newly expanded AI solution, the Food Ordering agent, part of Gemini Enterprise for Customer Experience. The key takeaway: Papa Johns is the first restaurant brand to bring these new omnichannel ordering capabilities to market—moving beyond basic chatbots and into what Google Cloud calls the era of agentic commerce, where AI doesn’t just answer questions, it actively completes tasks and improves outcomes.

From chatbot to “agentic” ordering

Food Ordering agent is designed to unify voice and text ordering across the places customers already interact with the brand—without forcing them to repeat themselves or start over when they switch channels. Instead of treating app ordering, phone ordering, kiosks, and in-car systems as separate experiences, the platform supports high-quality voice AI agents across:
  • Mobile apps
  • Websites
  • Telephones
  • Kiosks
  • In-car systems
This is a notable shift from earlier AI deployments that focused heavily on drive-thru automation. Here, the goal is a single, consistent ordering experience where customers can order how they want, where they want, with less friction.

What Papa Johns is building with Google Cloud

Papa Johns says the new system is designed to make ordering “faster, smarter, and more seamless than ever before.” The company’s Chief Digital and Technology Officer, Kevin Vasconi, framed it as more than a product refresh.
“Papa Johns is a digitally-driven business and, as such, one of our strategic priorities is investing in our technology to deliver a more seamless experience across our assets and owned channels, better connect with our customers, and support greater efficiency across our operations by leveraging data and AI,” Vasconi said. “We’re using Google Cloud’s Food Ordering agent to reimagine what’s possible for our customers. This isn’t just an app update; it’s a fundamental shift in how our customers interact with our brand digitally, making it faster, smarter, and more seamless than ever before.”
The new capabilities focus on three areas that tend to create the most friction in food ordering: deals, complex orders, and repeat purchases.

Intelligent Deal Wizard: fewer abandoned carts, more confidence

One of the most common reasons customers abandon carts is uncertainty—Did I pick the best deal? Is there a better promo code? Papa Johns’ Intelligent Deal Wizard is positioned as a personal concierge that automatically applies the best value combinations. The benefit is twofold:
  • Customers spend less time hunting for discounts
  • Papa Johns reduces cart abandonment and builds loyalty through instant value
In short: the system is designed to help customers feel like they’re getting the best price without extra steps.

Advanced Voice & Group Ordering: making complex orders easier

Group orders are where ordering systems often break down: multiple people, multiple changes, special instructions, and constant edits. Papa Johns’ Advanced Voice & Group Ordering is built to capture that revenue without requiring human intervention. By handling natural language nuances and real-time modifications, the system aims to improve order accuracy even when the request is complicated—exactly the kind of scenario where mistakes can lead to refunds, remakes, and lost customers.

No-tap reordering for Papa Rewards customers

Pizza ordering is often habitual. Many customers reorder the same items, especially loyal customers. With the new experience, the agent can identify returning Papa Rewards members and proactively ask if they want to reorder their most recent purchase. That no-tap flow matters because it shortens the distance between intent and checkout—turning a routine craving into a completed order in seconds.

Why it matters: omnichannel is now the expectation

Google Cloud’s Carrie Tharp, vice president of global solutions and industries, described the shift as a move beyond the chatbot era.
“The retail industry is entering the era of agentic commerce, where AI is an engine for business value,” Tharp said. “By being the first to deploy our omnichannel Food Ordering agent, Papa Johns is moving beyond the chatbot era to create a fluid, intelligent experience that meets hungry customers wherever they are, whether they are in their car, on an app, or at a kiosk.”
That’s the core point: customers don’t think in channels. They think in outcomes.
  • Ordering hands-free while driving
  • Reordering in one step from the couch
  • Using a kiosk quickly while picking up
If the experience is inconsistent, slow, or confusing, customers bounce. If it’s fast and accurate, they come back.

What’s next

Papa Johns will showcase the technology at the Google Cloud booth 5507 at NRF 2026: Retail’s Big Show in NYC, offering live demos to attendees. The company expects to roll out these capabilities to customers nationwide by the end of 2026.

About Papa Johns

Papa John’s International, Inc. (Nasdaq: PZZA) opened in 1984 with one goal: BETTER INGREDIENTS. BETTER PIZZA. Papa Johns says it uses high-quality ingredients, including fresh, never frozen original dough made with six ingredients, real mozzarella cheese, and vine-ripened tomato sauce. The company operates more than 6,000 restaurants across approximately 50 countries and territories.

About Google Cloud

Google Cloud provides AI, infrastructure, developer, data, security, and collaboration tools, offering an integrated AI stack built on planet-scale infrastructure and custom-built chips. Organizations in more than 200 countries and territories use Google Cloud as a technology partner.

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Food and Beverage

Put the Grill to Work In 2026

Transitioning from high-yield meals that serve a crowd to easy, homemade dinners can be a bit of a shock after the festivities are over. Save yourself the time and hassle of cooking after a season of gifts and gatherings with this Grilled Chicken Bundt recipe that lets the grill do the work for you.

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 homemade dinners can be a bit of a shock after the festivities are over. Save yourself the time and hassle of cooking after a season of gifts and gatherings with this Grilled Chicken Bundt recipe that lets the grill do the work for you.   (Family Features) Transitioning from high-yield meals that serve a crowd to easy, homemade dinners can be a bit of a shock after the festivities are over. Save yourself the time and hassle of cooking after a season of gifts and gatherings with this Grilled Chicken Bundt recipe that lets the grill do the work for you. For more time-saving family dinner ideas, visit Culinary.net.  homemade dinners can be a bit of a shock after the festivities are over. Save yourself the time and hassle of cooking after a season of gifts and gatherings with this Grilled Chicken Bundt recipe that lets the grill do the work for you.

Grilled Chicken Bundt

Recipe courtesy of “Cookin’ Savvy” Servings: 4-6
  • 4          potatoes
  • 2          carrots
  • 8          Brussel’s sprouts
  • oil
  • 2          tablespoons garlic powder, divided
  • 2          tablespoons onion powder, divided
  • 2          teaspoons salt, divided
  • 1          whole chicken (4-5 pounds)
  • 1/2       stick butter, softened
  1. Heat grill to 350 F with one burner off for indirect heat.
  2. Cut potatoes, carrots and Brussel’s sprouts into bite-sized pieces. Drizzle with oil and mix in 1 tablespoon garlic powder, 1 tablespoon onion powder and 1 teaspoon salt; set aside.
  3. Rub chicken with softened butter, remaining garlic powder, remaining onion powder and remaining salt.
  4. Place some veggies in bottom of bundt pan. Place chicken on top of chimney or tube of bundt pan. Fill pan with remaining veggies.
  5. Place pan over indirect heat and grill 1 hour, 30 minutes, or until chicken reaches internal temperature of 165 F.
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Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/

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