How long has it been since you’ve had a visit from your Aunties? Antioxidants, that is?
These substances that may protect cells from the damage caused by unstable molecules known as free radicals; some evidence suggests that free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause.
Researchers at the University of Oslo in Norway recently examined 1,113 foods to determine which ones contained the highest concentration of antioxidants based on a scientific unit **(millimoles) of measurement of amount of antioxidants per 100 calories of the particular food.
A great way to include these much needed antioxidants in your daily diet is to print out this list and keep it handy when you’re going to the grocery store. Research has proven that when you have healthy food around the house you WILL eat it. Just make it a part of your every day.
**Measurements are based on amount of millimoles per 100 calories of each food.
Here is the list of the top 10 antioxidant rich foods, based on the Oslo study:
1. Blackberries: 9.3*
2. Artichoke Hearts (boiled): 8.5 

3. Red Cabbage (cooked): 7.4 

4. Cranberries: 7.2 

5. Strawberries: 6.8 

6. Red Bell Peppers (cooked): 5.9 

7. Water-packed Canned Sour Cherries: 5.0 

8. Raspberries: 4.5 

9. Frozen Spinach: 3.9 

10. Blueberries: 3.8 


Here’s an easy recipe to add some antioxidant rich frozen spinach into your diet!

SPINACH ARTICHOKE DIP
*try to purchase organic ingredients whenever possible

1 large sour cream
1 box frozen chopped spinach
1 jar artichoke (puree)
1 envelope savory herbs with garlic (any brand of mixed savory herbs will do)
1 bag shredded Italian cheese
2 fresh baked White Mountain breads (or any large crusty bread)

-In a medium to large saucepan, heat the sour cream add the frozen spinach (does not need to be thawed). When both are heated and mix well add the jar of pureed artichoke, mix well add 1 envelope of Savory Herbs with Garlic; mix well. Add the whole bag of shredded cheese and mix well. When the cheese is melted and well blended, remove from heat.
Take one of the large crusty bread loaves, and remove most of the center, creating a bowl-like interior. Pour spinach dip into center. Cut the removed section and the second bread into small pieces and place on tray around bread-bowl. (recipe adapted from Cooks.com)

Author's Bio: 

Beth Aldrich, mother of three, is an Integrative Health and Nutrition Coach, writer and public speaker, www.RestoringEssence.com. She is the publisher of, www.ForHerInformation.com, the online magazine for women and is the host of the Seattle and online radio show, A Balanced Life with Beth Aldrich. Her favorite treat is chocolate cream pie!