Death to free radicals: Think of antioxidants as the body's anti-rusting agents

Jul. 3--It's just not summer without icy treats and snacks on the patio, armed with bug spray, sunscreen and some good music. So why not dish up some summer indulgences that pack an antioxidant punch?

Antioxidants -- those cancer-preventing nutrients essential to healthy diets -- are found in many seasonal summer favorites: blackberries, blueberries, melons, peppers and other produce.

In simple terms, scientists believe antioxidants protect your body's cells from damaging free radicals.

One way to think of antioxidants is as the anti-rusting nutrients for your diet, said Rene Norman, a registered dietitian with Nutrition Consultants of Tulsa.

"Plain iron can rust pretty quickly unless it has a protective coating on it," she said.

Or think of oxidation as microscopic explosions in our bodies, and antioxidants as the nutrients that can absorb the damage before it hits, Norman said.

"Our bodies have lots of oxidative processes going on all the time. Exercise, pollution and even eating can kick up oxidation," she said. "If you slow down the oxidation, you slow down the aging process."

Numerous

studies have shown that people who eat a plant-based diet rich in antioxidants have less cancer, heart disease, diabetes and high blood pressure.

Most Americans' diets tend to be sorely lacking in antioxidants -- in fact, some studies have shown the primary source of antioxidants in most American diets is coffee. And while iced coffee is refreshing on a summer day, it shouldn't be your sole source of antioxidants.

So what's the best way to get more antioxidants in your diet?

Synergy likes variety

The American Institute of Cancer Research recommends that at least two-thirds of your plate at every meal should be filled with vegetables, fruit, whole grains and beans, with as much variety as possible to get the best cancer protection benefits from the antioxidants, minerals, vitamins and phytochemicals in plant-based foods -- a concept called synergy.

"When trying to increase your antioxidant intake," Norman said, "think in terms of eating fruits and vegetables from all the colors of the rainbow: Each color brings a different antioxidant that has various ways of helping you stay healthy. Focusing on just one type of antioxidant misses the point."

And when summer heat pushes the thermometer nearer to 100 degrees, there are plenty of refreshing ways to try these healthy foods. Norman recommends trying kiwi mango salsa or a marinated cauliflower salad. Both feature a wide color variety of antioxidant-rich fruits and veggies.

Or cool down dinner with a recipe for chilled cantaloupe soup with mint from the American Institute for Cancer Research's "New American Plate" cookbook (www.tulsaworld.com/aicr). And for sweet Fourth of July treats, try making pureed fruit popsicles, similar to Mexican paletas, with strawberries, blackberries or blueberries.

RECIPES

This is a refreshing summer dinner or lunch dish backed with important beta-carotene and vitamin C that doesn't require you to heat up the kitchen, from the American Institute for Cancer Research's "New American Plate" cookbook.

CHILLED CANTALOUPE SOUP WITH MINT

Serves 4

4 cups cubed cantaloupe (about 1 large melon) 2 tablespoons honey, or to taste 3 tablespoons freshly squeezed lime juice, or to taste ? teaspoon ground cardamom (optional) Sliced fresh strawberries, for garnish

1/4 cup whole fresh mint leaves, for garnish

1. Put the cantaloupe in a wide, shallow, microwave-safe container. In a microwave, heat the melon on medium (50 percent power) for 2 minutes, or just until the melon softens slightly.

2. Transfer the cantaloupe to a blender or food processor. Add the honey, lime juice, and cardamom and blend the mixture until smooth. Transfer to a bowl, cover and refrigerate for 1 to 2 hours, until cold.

3. Before serving, taste and add more honey, cardamom or lime juice as needed. Garnish each serving with strawberry slices and mint leaves.

Norman suggested a way to make this salad extra fun for the Fourth of July: Cut the red and yellow bell peppers into star shapes with small cookie cutters.

MARINATED CAULIFLOWER SALAD

Makes 12 (? cup size) servings

Marinade:

1 tablespoon minced ginger root 1 tablespoon minced garlic

3/4 cup white wine or rice vinegar

1/4 cup canola oil Fresh ground black pepper, to taste

Salad:

5 cups sliced cauliflower florets (about 1 medium-to-large head) 1 cup chopped green bell pepper 1 cup chopped red bell pepper 1 cup chopped yellow bell pepper

1/4 cup sliced green onions

1. In a small bowl, combine ginger root, garlic, vinegar, oil and ground pepper.

2. In a large bowl, combine cauliflower, bell peppers and green onions.

3. Pour marinade over cauliflower mixture. Refrigerate for 2 to 4 hours before serving. Toss several times before serving. You can also put all ingredients in a gallon-size zip top plastic bag and refrigerate. Turn several times before serving to distribute marinade.

Rene Norman shared this recipe, adapted from Fruitsandveggiesmatter. gov, and it works great as a topping for grilled or broiled chicken breast, fish or pork:

KIWI MANGO SALSA

1 kiwi, peeled and chopped

1/2 cup chopped mango 1 tablespoon chopped cilantro 2 teaspoons fresh lime juice

1/2 teaspoon minced chili Pinch of salt, optional

1. Gently mix together and serve.

Summer berries can be transformed with a minimal amount of added sugar into these perfect summer popsicles, adapted from a recipe for Mexican paletas from Sunset magazine. If you don't have a popsicle mold, use plastic cups or rinse and reuse yogurt cups with some wooden popsicle sticks from the craft store.

FRUIT POPSICLES

Serves 6

2 1/2 cups rinsed blackberries, blueberries or strawberries (hulled and sliced) 2 tablespoons sugar (use more or less depending on how sweet berries are) 1 tablespoon fresh lemon or lime juice Optional: Add 1 cup milk to make creamsicle versions of each.

1. Puree berries with sugar and lemon or lime juice in a food processor or blender. For blackberries, push mixture through strainer and discard seed residue. Blueberries and strawberries do not need to be strained. If making creamsicle versions, add 1 cup milk and stir.

2. Pour mixture equally into 6 popsicle molds or cups, leaving room at the top (mixture will expand when frozen). Attach covers or plastic wrap, insert sticks and freeze upright until firm, at least four hours.

How much?

Fruits and vegetables rich in antioxidants include:

Berries (especially blueberries) Plums Cherries Apples Citrus fruits Kiwi Red peppers Dark leafy greens Cruciferous veggies (broccoli, brussels sprouts, kale) Other sources include beans and legumes, pecans, walnuts and cinnamon.

Current recommendations are to strive for a total of seven to nine servings from fruits and vegetables per day. A serving size is a small piece of fruit, 1/2 cup chopped or cooked fruits or veggies, 1 cup leafy greens, 1/2 cup fruit or vegetable juice or salsas made with fruit, vegetables or beans.

Cary Aspinwall 581-8477 cary.aspinwall@tulsaworld.com

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