Food and Beverage
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.
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.
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.
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.
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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Food and Beverage
Savory, Satisfying Ideas for Lunch and Dinner
Lunch or Dinner. During cold and flu season, enhance meals with versatile pearl couscous, which elevates comfort food offerings. Try recipes like Italian Penicillin Soup and Simple Lemon Butter Couscous for hearty, satisfying dishes.
Last Updated on March 3, 2026 by Daily News Staff
(Family Features) When cold and flu season calls for savory and satisfying meals, remember you don’t have to be sick to enjoy the best this time of year has to offer. Skip the same old soups and stews, though, and level up your comfort food cache with the flavor and versatility of pearl couscous.
Distinguished from traditional Moroccan couscous by its slightly larger and rounder shape, plus its less dense, firmer consistency, pearl couscous is thoroughly versatile and a perfect fit for cold weather classics. With Success Boil-in-Bag Pearl Couscous, you get high-quality semolina wheat pearl couscous made just right. After the water boils, it’s ready in under 7 minutes and prepared similarly to pasta.
It features a slightly nutty flavor on its own but can absorb any flavors of soups and salads while retaining its density and chewy texture. You can use it in your family’s meals to complement a range of greens, veggies, fish, meats and stews, making it a pantry staple to keep on hand throughout the year.
A hearty solution, this Italian Penicillin Soup is ideal for those feeling under the weather or simply craving a filling meal after a chilly day. It’s loaded with rotisserie chicken, tender veggies and pearl couscous simmered in broth then finished with fresh lemon, Parmesan cheese and parsley for a meal that’s as satisfying as it is appetizing.
Elegant in its simplicity, this Simple Lemon Butter Pearl Couscous is a perfect partner for grilled seafood, chicken or vegetables. Easy to serve as a standalone dish or a savvy side that practically cooks itself, you can add this highly versatile grain to your family’s menu any day of the week – whether you’re cooking for a crew or just two – and enjoy steamy leftovers for a light lunch.
Don’t let the cold sap your creativity in the kitchen; turning to versatile, flavorful ingredients can make winter meals a cinch. Discover more pearl couscous-inspired dinner ideas by visiting SuccessRice.com.
Italian Penicillin Soup
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4
- 2 bags Success Pearl Couscous
- 4 cups low-sodium chicken broth
- 1 cup carrots, sliced
- 1 cup celery, sliced
- 2 cloves garlic, minced
- 1 cup rotisserie chicken, shredded
- 1 teaspoon Italian seasoning
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 4 lemon wedges
- shredded Parmesan cheese, for garnish
- chopped fresh parsley, for garnish
- Prepare pearl couscous according to package directions.
- In large pot, bring broth to boil. Add carrots, celery and garlic. Reduce heat to medium-low and cook 5 minutes until vegetables are slightly tender.
- Add chicken and Italian seasoning; simmer 5 minutes. Add pearl couscous and cook 5 minutes. Season with salt and pepper.
- Ladle soup into four bowls and squeeze fresh lemon wedge into each bowl. Garnish with Parmesan and parsley.
Simple Lemon Butter Pearl Couscous
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4
- 1 bag Success Pearl Couscous
- 3 lemons, juice only, plus 1 teaspoon zest
- 2 tablespoons butter
- 1 small shallot, finely diced
- 1 tablespoon fresh parsley, finely chopped
- Prepare pearl couscous according to package directions, adding lemon juice to water.
- In small pan, melt butter over medium heat. Add shallots and lemon zest. Cook 3 minutes. Stir pearl couscous into pan.
- Divide pearl couscous into four bowls and top with parsley.
SOURCE:
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Food and Beverage
Easy, Approachable Solutions for At-Home Lenten Meals
At-Home Lenten Meals: Lent is an opportunity for families to explore new seafood flavors, making mealtime enjoyable. Simple recipes, like One-Pot Creamy Shrimp Scampi, encourage kids to confidently try seafood, enhancing family meals.
Easy, Approachable Solutions for At-Home Lenten Meals
(Feature Impact) Lent has long been a season of tradition and reflection, and it can also be an opportunity to introduce your family to exciting new flavors that may become staples in your kitchen.
If preparing seafood feels intimidating, try starting with dishes that are easy, familiar and approachable. For example, One-Pot Creamy Shrimp Scampi features a velvety sauce, earthy spinach and buttery, delicious shrimp – a recognizable and approachable recipe that can be a gateway to discovery.
Made with SeaPak frozen shrimp, you can help picky eaters in your home feel more confident in saying “yes” to something new. Frozen seafood is a perfect partner for familiar favorites like pasta, making it a playful, stress-free solution for encouraging exploration at mealtime.
“For many families, Lent often brings a shift at the dinner table – and this year, parents are turning it into an opportunity to try something new,” said Diana Rice, child nutritionist and registered dietitian. “When food feels approachable, it lowers stress for everyone. Familiar flavors help kids say ‘yes’ more often, and those positive moments can make seafood a feel-good part of family meals during Lent and beyond.”
When kids see foods that look and taste familiar – like the crunch of crispy fried shrimp – they may feel more comfortable giving it a try. That’s why discovery can extend beyond the dinner table to snack time, too.
Give kiddos the energy they need for homework assignments with Butterfly Shimp Bruschetta, a quick solution for after-school or weekend snacking. As your pickier loved ones dive in for something new, those small wins can build confidence to try new things – one bite at a time.
This Lent, swap “giving up” for “try this” with more approachable frozen seafood solutions and family-friendly recipes at SeaPak.com.
//www.youtube.com/embed/006rXnSXZGY
One-Pot Creamy Shrimp Scampi
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 4
- 1 package (12 ounces) SeaPak Shrimp Scampi
- 1 1/4 cups half-and-half or milk
- 1 1/4 cups chicken stock
- 8 ounces linguine noodles
- 6 cups fresh spinach
- 1/4 cup grated Parmesan cheese
- 4 lemon wedges
- In large, high-sided saute pan, add shrimp and cook according to package directions. Remove shrimp to bowl and keep warm.
- In same pan with scampi sauce, stir in half-and-half and stock. Bring to low boil. Add pasta. Cook, stirring occasionally, until pasta is cooked al dente, 8-10 minutes.
- Stir in spinach and cook just until beginning to wilt. Stir reserved shrimp into pan.
- To serve, divide shrimp scampi between four bowls and top each with grated Parmesan. Serve with lemon wedges.
Butterfly Shrimp Bruschetta
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 6
- 1 package (9 ounces) SeaPak Jumbo Butterfly Shrimp
- 1 baguette
- 3 garlic cloves, divided
- 6 tablespoons olive oil, divided
- 3 cups grape or cherry tomatoes, seeded and finely diced
- 1/3 cup chopped basil, plus additional for garnish
- salt, to taste
- pepper, to taste
- Preheat oven to 425 F. Bake shrimp according to package directions and keep warm.
- Slice baguette to match number of shrimp. Rub one garlic clove over one side of each slice of bread. Brush garlic-rubbed sides with 3 tablespoons olive oil. Set aside.
- Finely dice remaining garlic.
- In medium mixing bowl, stir tomatoes, remaining olive oil, diced garlic and 1/3 cup chopped basil. Season with salt and pepper, to taste, and set aside.
- In large, hot skillet, working in batches, add baguette slices oil sides down and cook until browned around edges. Remove from pan.
- Top each baguette slice with small spoonful of tomato mixture and one shrimp. Garnish with basil leaf.
SOURCE:
At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
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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Blue Apron just picked up a new win in the prepared-meals space.
Consumer365 has recognized Blue Apron as the Best Prepared Meal Delivery Service (2026), pointing to the company’s chef-curated recipes and its growing lineup of ready-to-eat meals built for busy, time-constrained households. The recognition reflects growing consumer demand for convenient food options that reduce cooking time without sacrificing quality, structure, or variety.
Why prepared meals keep winning right now
The press release frames prepared meal delivery as a practical middle ground between cooking from scratch and defaulting to fast food or repetitive takeout.
Consumer365 notes the appeal comes down to a few clear benefits:
- Less time spent cooking (and less cleanup)
- Predictable portions and easier meal planning
- Reduced food waste, since you’re not buying full-size ingredients you may not use
- Flexibility for solo diners or households with irregular schedules
Prepared meals are especially useful during the workweek, when the friction of cooking can push people toward faster—but not always better—options.
What Consumer365 highlighted about Blue Apron
Consumer365’s recognition focuses on how Blue Apron has expanded beyond meal kits while keeping a consistent culinary identity.
Chef-curated structure across product lines
A key point: prepared meals under Dish by Blue Apron are developed by the same in-house culinary team behind Blue Apron’s meal kits. Consumer365 says that continuity helps maintain consistency in flavor development, portioning, and ingredient selection across different formats.
Refrigerated (not frozen) and fast to heat
Dish by Blue Apron meals arrive fully cooked and refrigerated (not frozen). Each meal is packaged as a single serving and designed to reheat in either a microwave or conventional oven.
Most dishes are ready in five to ten minutes, making them a solid option for lunches, quick dinners, or nights when cooking time is limited.
Rotating menus and nutrition standards
Consumer365 also points to weekly rotating menus that span a range of styles, including seafood-based dishes, vegetable-forward meals,
About Blue Apron
Blue Apron launched in 2012 and says it has delivered more than 600 million meals nationwide. The company describes itself as a flexible mealtime brand with a weekly rotating menu of 100+ meals, including pre-made options and meal kits. Blue Apron is also part of Wonder.
Read more
The full review is available at Consumer365.org.
At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
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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