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.
https://stmdailynews.com/the-fate-of-lucky-supermarkets-in-socal/
Food and Beverage
Balance Your Plate with Produce, Protein and Whole Grains
Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.
Last Updated on June 29, 2026 by Daily News Staff
(Feature Impact) Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.
Nutritious meal-planning can be easy, affordable and delicious – and it all starts with a little balance. Consider this advice from the American Heart Association’s Healthy for Good initiative, nationally sponsored by the Egg Nutrition Center, to adequately round out a healthy plate.
Fill Half Your Plate with Fruits and Veggies
Loaded with nutrients, fresh produce is a perfect place to start each plate. Fill about half your plate with combinations of bananas, strawberries, blueberries, sweet potatoes, peas, carrots and more of your favorites. To boost variety with each meal, look for fruit and veggie blends or step out of your usual routine and try something new.
Grocery tip: Frozen fruits and veggies are often cheaper and just as delicious as their fresh counterparts. It’s frozen right after it’s picked, locking in freshness for a longer shelf life. Just be sure to avoid products with added salt or sugar.
Carve Out a Quarter of the Plate for Powerful Proteins
Healthy food isn’t just fuel. It should be easy and nourish you, too. Look for versatile solutions that provide a protein power-up like skinless chicken breast, no-salt-added beans, low-sodium tuna, tofu or eggs.
High-quality protein from foods, along with a balanced diet and regular exercise, can help support the muscles in your body. Eggs are an example, along with lean animal protein and some plant-based proteins. According to the American Heart Association’s guidelines, healthy people can include up to one whole egg daily, and up to seven per week, as part of a heart-healthy diet. For older adults with normal cholesterol, two eggs per day is acceptable.
Eggs deliver both protein and choline, nutrients that help support growing brains and bodies, especially early in life. In fact, many Americans don’t get enough choline, a critical nutrient for supporting brain development, memory and mood.
Grocery tip: Stock up on proteins that offer both versatility and affordability, helping you cook multiple meals per week without putting a dent in your wallet. Eggs are a perfect example as they can be used at any meal, not just breakfast – try them in wraps or omelets in the morning, hard-boil them to go with a lunchtime salad or add to a frittata at dinner.
Save a Corner for Whole Grains
Finally, fill that last quarter of the plate with ready-to-go whole grains, many of which provide dietary fiber that can support a healthy heart and healthy digestion. Conversely, most refined grains contain little or no fiber.
Examples of whole grains include barley, brown rice, corn, oatmeal, rolled or steel-cut oats, popcorn, quinoa, sorghum and wild rice, along with products labeled “whole grain” or “whole wheat” like bread or pasta.
Grocery tip: Look for whole grains that can make mealtime a cinch. Corn tortillas, instant oats and even popcorn can help you create nutritious plates and better-for-you snacks with the snap of your fingers. Try keeping packets of pre-cooked brown rice on hand to bulk up favorite dishes or toss with leftovers to round out a healthy plate.
Visit Heart.org to discover more nutrition guidance for heart-healthy meals.
3 Tips to Complement a Healthy, Balanced Plate
Nutrition isn’t just about what’s on your plate – it’s also about what’s next to it and how much is on it. Pair a balanced meal with this advice to help take healthy eating to the next level.
Stay Hydrated
If it’s not already a habit, add a glass of water to each meal. Staying hydrated helps your heart pump blood throughout the body, get rid of waste and regulate body temperature. While water is the best source of hydration, water-rich foods like fruits and vegetables can also play a role.
Watch Portion Sizes
Pay attention to suggested servings from your favorite food groups. For example, one slice of whole-grain bread, 1/2 cup of cooked pasta and two ounces of cheese (about the size of a domino) are the suggested serving sizes for these popular foods.
You can serve and eat smaller portions by:
- When cooking at home, offer the proper serving size to each family member then put extra food away for leftovers.
- When dining out, skip appetizers and split your meal with a friend or partner.
- Avoid eating while watching TV or at your computer. It may be harder to control how much you’re eating if you’re not paying full attention.
- Mindfully measure out your snacks – even fruits and veggies – into appropriate portions before serving instead of helping yourself directly from the bag or box.
Limit Salt
While sodium supports vital functions like controlling your body’s fluid balance, excess sodium in your bloodstream pulls water into the blood vessels, increasing the amount of blood inside them and thus increasing blood pressure. More than 70% of the sodium people eat comes from packaged, prepared and restaurant foods due to salt added for flavoring, stabilizing, preserving and reducing bacterial risk, according to the American Heart Association.
Cutting back on sodium can help reduce the rise in blood pressure that occurs as you age, even if you don’t have high blood pressure now. It may also help reduce the risk of heart attack, heart failure, kidney disease and more.
Try cooking more meals at home where you can control sodium intake, flavoring foods with herbs and spices instead of table salt and rinsing canned beans and vegetables to wash away excess sodium.
Photo courtesy of Shutterstock (family preparing meal)
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Food and Beverage
Magical Moments Without the Hassle: 3 Parenting Hacks to Help Make Summer Memorable
Last Updated on June 25, 2026 by Daily News Staff
(Feature Impact) Magical summer moments – road trips, pool days and warm evenings in the backyard – don’t happen by accident.
In fact, making that magic happen may feel like hard work for parents, according to a survey of American parents commissioned by Borden Cheese that discovered the pressure on adults during the summer months is higher than ever. Between scheduling activities, packing endless meals and keeping the family happy, the pressure to create memorable summer moments can quickly drain all the fun out of it.
A majority of respondents (72%) feel summers used to be simpler in terms of activities and expectations, while 89% of that group said it’s important for their children to experience simple summers.
“Summer is the time for enjoying the sunshine, fresh air, endless day time and quality time with family and friends,” said Jenny Mehlman, senior director of marketing, cheese, taste and flavors at Dairy Farmers of America. “Sometimes we get so caught up in the daily hustle, we forget to slow down and enjoy the little moments. Borden Cheese wants to help parents drop the high expectations, embrace a little bit of the mess and remember how good a simple, relaxed summer can feel.”
It’s clear parents are looking for more relaxing summer breaks, both for their children and themselves. Reclaiming family time can start with hacks that simplify summers, a tactic 81% of parents surveyed said they plan to use. Consider these top suggestions from respondents.
Allow More Flexibility with Children’s Routines
Summer offers a welcome break from the rigid schedules of the school year, and nearly half of respondents (45%) are embracing that opportunity by allowing more flexibility in their children’s routines. This might include later bedtimes, slower mornings or less structured playtime, giving families more room to explore, be creative and enjoy spontaneous adventures – the type that many parents remember from their own childhoods.
Prioritize Fun Over Perfection
The pressure to create a picture-perfect summer can become overwhelming. Instead of striving for elaborate vacations or curated calendars, 39% of parents said they plan to be more lenient with the expectations they place on themselves. This “fun over perfection” mindset allows families to focus on connection as parents spend less time worrying about details and more time enjoying simple pleasures from picnics and pool time to game nights at home.
Plan Simpler Meals
One-third of respondents plan to make simpler meals a regular part of their menu, and the majority of parents (84%) said they rely on quick, reliable meal and snack solutions like mac and cheese, deli meat wraps and simple cheese and cracker boards at least once per week during summer months. That’s why Borden Cheese Individually Wrapped Singles are unwrapping the simple, stress-free summer that parents need with family-friendly recipes, easy meal hacks and nostalgia-inducing weekly giveaways designed to give them a well-deserved break. For example, these Juicy Lucy Cheeseburger Sliders can feel a little “extra” without all the extra work. Beware: They’ll disappear fast.
So relax your expectations, embrace the mess and make space for real, carefree fun again. Visit BordenCheese.com/SimpleSummerFun to find more easy, cheesy meal ideas and learn how to participate in weekly giveaways.
Juicy Lucy Cheeseburger Sliders
Prep time: 10 minutes
Cook time: 8-10 minutes
Servings: 4 (2 sliders per serving)
- 1 pound ground beef
- 4 slices Borden American Melts, quartered
- 2 tablespoons finely chopped onion
- 1 tablespoon steakhouse seasoning
- 8 slider buns, toasted
Toppings (optional):
- burger sauce
- caramelized onions
- pickle chips
- Preheat grill or skillet to medium heat.
- Divide beef into 16 balls and flatten into approximately 3-inch patties.
- Place two cheese squares and onions on eight patties then top with remaining patties and press together. Season with steakhouse seasoning.
- Cook sliders 4-5 minutes per side, until cooked through.
- Place on buns and add burger sauce, caramelized onions and pickle chips, as desired. Serve warm.
SOURCE:
Borden
STM Daily News’ Food and Drink section highlights the stories, trends, flavors, and events shaping today’s food culture. From recipes to restaurant news, it keeps readers connected to what’s fresh and worth tasting.
Last Updated on June 23, 2026 by Daily News Staff
(Family Features) Some summertime dishes are just too good to be true. This Easy Pasta Salad is simple enough to become a favorite side and filling enough to serve as a light main course. Enjoy more warm weather recipes by visiting Culinary.net.
Easy Pasta Salad
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 1 pound pasta noodles of choice
- 1 can (15 ounces) peas, drained
- 1 can (15 ounces) carrots, drained
- 1 package (16 ounces) diced ham
- 1 package (2 1/2 ounces) real bacon pieces
- 1 package (6 ounces) cheddar cheese cubes
- 2 1/2 cups mayonnaise
- 2 tablespoons sugar
- 1/2 cup juice from bread butter pickles
- 1/4 cup balsamic vinegar
- 2 tablespoons mustard
- salt, to taste
- pepper, to taste
- Cook pasta according to package instructions. Drain and place in large bowl. Add peas, carrots, ham, bacon pieces and cheese cubes.
- In separate bowl, mix mayonnaise, sugar, pickle juice, vinegar and mustard. Season with salt and pepper, to taste. Pour mixture over pasta and mix well.
- Refrigerate 1-2 hours before serving.
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