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/
Child Health
9 Steps for a Lifetime of Heart-Healthy Eating
Heart Healthy: More than half of adults and about 60% of children in the United States have unhealthy diets, which can contribute to higher rates of health factors such as high blood pressure and obesity. However, these nine key features of a heart-healthy dietary pattern may help reduce cardiovascular disease risk and improve quality of life.
9 Steps for a Lifetime of Heart-Healthy Eating
(Feature Impact) More than half of adults and about 60% of children in the United States have unhealthy diets, which can contribute to higher rates of health factors such as high blood pressure and obesity, and lead directly to poor health outcomes including death from chronic conditions such as cardiovascular disease.
These findings come from the American Heart Association, a global force changing the future of health for all, which published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its peer-reviewed, flagship journal “Circulation” recommending Americans follow a lifelong healthy eating pattern that may reduce cardiovascular disease risk and improve quality of life based on the latest in evidence-based science.
The statement outlines nine key features of a heart-healthy dietary pattern:
- Adjust energy intake and expenditure to achieve and maintain a healthy body weight: Try to balance how much you eat with how active you are to reach and maintain a healthy body weight.
- Eat a variety of vegetables and fruits: Include different colors, textures and types of produce. Remember, even canned and frozen can be nutritious and affordable.
- Choose foods made mostly with whole grains: Foods such as whole‑wheat bread, brown rice and oatmeal are typically better choices than refined grains including white bread or rice.
- Choose healthy sources of protein: Shift from meat to plant-based sources such as legumes, including beans, peas and lentils, along with nuts and seeds; regularly consume fish and seafood; select low-fat or fat-free dairy products; and, if red meat is desired, choose lean cuts, avoid processed forms and limit portion size.
- Choose sources of unsaturated fats: Replace saturated fats with healthy unsaturated fats, including those from nuts, seeds, avocados and nontropical plant oils.
- Choose minimally processed foods: Go with foods close to their natural state, with minimal added commercial ingredients, rather than those that are highly processed with additives.
- Minimize intake of added sugars: Limit the sugar-sweetened beverages you drink and the foods with added sugar you eat.
- Choose foods low in sodium and prepare foods with minimal or no salt: Be aware of hidden sources of sodium in prepared and packaged foods, and season food with healthier options such as herbs, spices or lemon instead of salt.
- If alcohol is not consumed, do not start; if alcohol is consumed, limit intake: Alcohol can increase your risk for high blood pressure and other health conditions, so if you don’t drink, don’t start.
“For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods,” said Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee and senior scientist and leader of the Diet and Chronic Disease Prevention Directive at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”
While the updated guidance is specifically designed to improve cardiovascular health, it’s generally consistent with dietary recommendations for other conditions like Type 2 diabetes, kidney disease, some cancers and brain health as well due to shared risk factors, including high blood pressure, high cholesterol, high blood sugar, excess weight and reduced kidney function.
“A healthy dietary pattern can support lifelong health and well-being beyond cardiovascular health,” Lichtenstein said.
To learn more about eating for heart and brain health, visit heart.org/healthydietand talk to your health care provider about what will work best for you.
Photo courtesy of Shutterstock
SOURCE:
The Food and Drink section at STM Daily News delivers fresh coverage on dining, drinks, recipes, and the food stories bringing communities together.
Food and Beverage
Slow-Simmered & Grilled Pork Ribs with Quick Homemade BBQ Sauce
Learn how to make tender slow-simmered pork ribs finished on the grill with a quick homemade BBQ sauce. An easy backyard barbecue recipe packed with smoky flavor.
Few meals capture the flavor of backyard cooking quite like a rack of tender pork ribs fresh off the grill. While traditional barbecue methods can take all day, this quick-and-delicious approach combines a slow simmer with a flavorful grill finish for ribs that are juicy, smoky, and coated in a rich homemade barbecue sauce.
Perfect for weekend cookouts, family dinners, or game day gatherings, this recipe delivers barbecue flavor without requiring a smoker or hours of tending a fire.
Why the Simmer-and-Grill Method Works
The secret to this recipe is gently simmering the ribs before grilling. This process helps tenderize the meat while locking in moisture. Once the ribs are nearly fork-tender, they’re finished on the grill to create caramelization, smoky char, and that classic barbecue texture.
The homemade ketchup-based BBQ sauce adds a sweet, tangy, and smoky flavor that pairs perfectly with pork ribs.
Ingredients
For the Ribs
- 2 racks pork ribs (baby back or spare ribs)
- Salt and black pepper
- 1 tsp garlic powder
- 1 tsp paprika
- 1 onion, sliced
- 3 garlic cloves
- 2 bay leaves
- 2 tbsp apple cider vinegar
For the Quick Homemade BBQ Sauce
- 1 cup ketchup
- 1/4 cup brown sugar
- 2–3 tbsp apple cider vinegar
- 1 tbsp Worcestershire sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp smoked paprika
- Black pepper to taste
- Pinch of salt
Optional:
- Honey for extra sweetness
- Hot sauce or cayenne for heat
- Liquid smoke for added smoky flavor
Instructions
Step 1: Season the Ribs
Pat the ribs dry and season both sides with salt, pepper, garlic powder, and paprika. Let the ribs rest while preparing the simmering liquid.
Step 2: Slow Simmer
Place the ribs into a large pot or roasting pan. Add enough water to partially cover the ribs along with the onion, garlic, bay leaves, and apple cider vinegar.
Bring to a gentle simmer — not a rolling boil.
Cook:
- Baby back ribs: 1½ to 2 hours
- Spare ribs: 2 to 3 hours
The ribs should become tender but still hold together.
Step 3: Make the BBQ Sauce
While the ribs simmer, combine all BBQ sauce ingredients in a saucepan.
Simmer over low heat for 10–15 minutes, stirring occasionally until thickened and smooth.
Taste and adjust:
- More vinegar for tang
- More brown sugar or honey for sweetness
- More spice for heat
Step 4: Grill the Ribs
Remove the ribs from the simmering liquid and pat dry.
Preheat the grill to medium heat.
Place the ribs on the grill and cook for about 5–10 minutes per side. Brush generously with barbecue sauce during the final few minutes of cooking to create a sticky, caramelized glaze.
Serving Suggestions
Serve with:
- Coleslaw
- Cornbread
- Mac and cheese
- Grilled corn
- Potato salad
- Baked beans
These ribs pair perfectly with iced tea, lemonade, or a cold craft soda for a classic summer barbecue experience.
Pro Tips for Better Ribs
- Avoid boiling the ribs aggressively — gentle simmering keeps them tender and flavorful.
- Apply sauce near the end of grilling to prevent burning.
- Let ribs rest 10 minutes before slicing.
- Reapply a light layer of dry seasoning before grilling for extra flavor.
Final Thoughts
You don’t need a professional smoker or a full day of cooking to make memorable barbecue ribs at home. This slow-simmered and grilled pork ribs recipe delivers tender meat, smoky char, and bold homemade BBQ flavor using simple ingredients and easy techniques.
Whether you’re cooking for a backyard gathering or a relaxed family dinner, these ribs are sure to become a favorite addition to your recipe collection.
Related Links
- National Pork Board – Pork Cooking Tips & Recipes
- Weber Grills – How to Grill Ribs
- AmazingRibs.com – BBQ & Rib Cooking Techniques
- Food Network – Rib Recipes and BBQ Ideas
- Serious Eats – BBQ Ribs Guides & Recipes
For more food, lifestyle, and trending recipes, visit STM Daily News
(Feature Impact) Whether you’re enjoying a leisurely weekend morning with the family or savoring those last few moments before rushing out the door, a filling, healthy breakfast is a perfect way to begin the day. Easy recipes that take less than 30 minutes (and can even be prepared the night before) make busy mornings a breeze.
Sheet Pan Pancakes are simple to whip up any day of the week – no flipping required – while Healthy Sausage Breakfast Muffins let you put protein on the menu in a kid-friendly package. When shopping for these delicious breakfasts, look for the Healthy Family Project and Produce for Kids logos to choose healthier foods and make a difference locally.
“Breakfast doesn’t have to be complicated to be powerful – a quick, balanced meal can help kids stay full, focused and energized for the day ahead,” said Tony Castillo, contributing registered dietitian at Healthy Family Project. “For growing kids, a protein-rich breakfast can help support energy, satiety and the building blocks they need as they develop. The best breakfast is one that’s simple, satisfying and realistic for busy mornings because consistency matters more than perfection.”
The versatility of these pancakes allows for endless customization and experimentation with different toppings, from fresh fruit and nuts to savory options like cheese and spinach, making them an ideal fit for the whole family. They also freeze well, so you can pop them in the toaster to have breakfast ready in a flash when hectic schedules interfere with your morning routine.
For another on-the-go solution, these breakfast muffins are made with just five ingredients, including protein pancake mix to help fuel the day. The savory combination of turkey sausage and cheddar cheese is complemented by the sweetness of onion, giving them the flavor your family desires.
To find more ways to put a nutritious breakfast on the family table, visit HealthyFamilyProject.com.
Sheet Pan Pancakes
Recipe courtesy of the Healthy Family Project
Prep time: 10 minutes
Cook time: 5 minutes
Servings: 6
- Nonstick cooking spray
- 1 1/2 cups all-purpose flour
- 3 1/2 teaspoons baking powder
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 1/4 cups milk
- 1 large egg
- 2 tablespoons unsalted butter, melted
- 1/2 cup sliced strawberries
- 1/4 cup blueberries
- 1/4 cup mini chocolate chips
- Preheat oven to 425 F. Cover baking sheet with parchment paper and spray with nonstick cooking spray. Set aside.
- In large bowl, mix flour, baking powder, sugar and salt. Add milk, egg and melted butter; mix until smooth.
- Pour batter onto prepared baking sheet and smooth into even layer that covers pan. Top with strawberries, blueberries and chocolate chips.
- Bake 5-7 minutes, or until cooked and golden brown. Let cool slightly before cutting into squares.
Healthy Sausage Breakfast Muffins
Recipe courtesy of the Healthy Family Project
Prep time: 3 minutes
Cook time: 23 minutes
Servings: 12
- Nonstick cooking spray
- 1 onion, diced
- 1 pound turkey sausage
- 4 eggs
- 1/2 cup shredded cheddar cheese
- 1 cup protein pancake mix
- Preheat oven to 350 F.
- Spray 12-cup muffin pan with nonstick cooking spray; set aside.
- Spray large skillet with nonstick cooking spray.
- In prepared skillet over medium heat, cook onion until translucent. Add turkey sausage and cook until no longer pink. Remove from heat.
- In large mixing bowl, lightly beat eggs. Add shredded cheese, pancake mix and sausage and onion mixture; mix well.
- Fill prepared muffin cups about 3/4 full with mixture.
- Bake 18-20 minutes, or until golden brown on top.
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/
