Age-defying antioxidant salad

While walking up Mount Nam one morning, I met a 69-year-old man who had the vigor, stamina, and look of a 50-year-old. He greeted me warmly, introduced himself, and told me about his exercise routine and his eating habits. He then proceeded to sing both the American and Korean national anthems in a cheerful, robust voice. I joined in, and we had a good laugh. After the singing session, I asked him what his secret was - how did he manage to keep himself looking and feeling so young? He responded by saying, "Exercise, good nutrition, and plenty of sleep!" I asked him what kinds of foods he preferred to eat, and he said, "I especially like antioxidant-rich foods, like blueberries and spinach." I was delighted that he knew about the powerful age-defying properties of antioxidants.

So what exactly are antioxidants? They are particles that have the ability to prevent oxidative damage to the cells. When oxidation occurs in the body, cells are damaged, and this causes the physical symptoms of aging. Antioxidants help to stop this reaction from occurring, so body cells are not damaged or are damaged less. To help illustrate what oxidation is, think about when you peel a banana or apple. The fruit will become brown in about 5 minutes. This is the effect of oxidation on bananas and apples. However, applying lemon juice to the fruit will stop oxidation from happening-just as antioxidants do in your body. Oxidation is necessary for life, but it also causes cell damage and death.

What qualifies as an antioxidant? For starters, vitamins A, C, E, glutathione, enzymes, catalase, superoxide dismutase, and other peroxidases (any word that ends in "ase" is an enzyme) are all antioxidants. Antioxidants are classified into two categories: water-soluble and fat-soluble. Vitamin A is fat-soluble vitamin, which means it is stored in fat, while vitamin C is water-soluble, which means it is excreted out of the body. The roles of different antioxidants in the body are complex, but in this column, it is sufficient to say that there are different types which work in different ways.

The main point I want to make is that regularly consuming antioxidant-rich foods is one of the best ways to fight the aging process and keep yourself youthful and full of energy. (My taste-tester is so committed to antioxidants that, in addition to her already healthful diet, she also takes an isotonic-capable antioxidant supplement - which she credits with giving her more energy and higher-quality sleep than she`s had in years. You can find out more about isotonic-capable supplements at www. RadianceShops.com.

I will give you a quick review on the main ingredients in this week`s recipe to give you an idea of the power of antioxidants.

Spinach

Spinach has been labeled a "super food" because of its high levels of antioxidants. Four cups of raw spinach is only 20 calories, yet it is loaded with antioxidants, such as vitamin A at 160 percent of the RDA requirement, vitamin C at 40 percent, vitamin K at 510 percent, and folic acid at 40 percent. Spinach also has 10.5 mg of lutein per 4-cup serving (85 grams). Lutein participates in antioxidant activates to help maintain healthy immune function. The major health properties of spinach cannot be overstated.

Olive oil

The peer-reviewed literature about the benefits of olive oil is voluminous. According to Oliveras-Lopex, et al., June 2008, vol. 138, extra-virgin olive oil is beneficial because of its polyphenolic compounds. The study results showed that olive oil protects against oxidative stress because of the direct antioxidant effects. Another article proclaiming the wonders of olive oil is in the Journal of Nutrition, January 2007, vol. 137. Bondia-Pons, et al., stated that moderate consumption of olive oil might be effective as a tool to reduce systolic blood pressure in the European population that did not typically consume a Mediterranean diet.

According to Lin, as reported in the American Family Physician, November, 2006, vol. 74, Mediterranean-style diets (which commonly contain lots of olive oil) have a positive effect on systolic and diastolic blood pressure. Lin asserted that coronary heart disease is less common in Mediterranean countries than in other industrialized countries, and concluded that a Mediterranean-style diet may be more effective than a low-fat diet at improving cardiovascular risk.

Cucumbers

Cucumber juice contains silica, which is the essential constituent of muscles, tendons, cartilage, ligaments, and bones. The juice is said to improve the quality of one`s skin and complexion. Cucumber is 95 percent water, which hydrates the body. Vitamin C and caffeic acid, also found in cucumbers, prevent water retention, which explains why people use cucumber slices for swollen eyes, burns, and dermatitis.

One cup of sliced cucumbers (104 grams) is only 13.5 calories, and it contains 5.5 mg of vitamin C, 223 UN vitamin A, 149 mg potassium, and 13.5 mcg folate. The high water content is also a plus. Cucumbers are low in cholesterol, saturated fats, and sodium. The nutritional value of cucumbers is ideal for optimal health and weight loss.

Celery

Celery is only 19 calories per cup. In fact, it takes more energy to digest celery than the celery actually provides. Celery is also a good source of dietary fiber, vitamin C, and potassium, folate, manganese, and vitamin B6. Celery contains about 35 mg of sodium per stalk. Those who must monitor daily sodium intake must make a note about their celery intake.

Garlic

According to "The American Biology Teacher," garlic has even been used as an aphrodisiac in cooking and as a folk-remedy for several ailments. Packed with potent antioxidants, an intake of at least one clove of garlic a day will make a difference in your health, according to the American Dietetic Association. Garlic contains sulfur compounds, which are thought to be the reason for its healing properties.

Apple

Dr. S. O. Shaheen, et. al., reported in the American Journal of Respiratory and Critical Care Medicine (Vol 164, November 2001), that phytonutrients found in apples can reduce the risk of developing asthma. Dr. Shaheen stated that people who ate about two apples per week had a 22-32 percent lower risk of developing asthma. The conclusion was that apple flavonoids might reduce asthma inflammation through an antioxidant, antiallergenic, or anti-inflammatory response.

Another important finding is the research at the University of Nottingham in the United Kingdom. In 2001, they reported that apple-eaters had better lung function and lower risk of respiratory diseases, such as asthma, than non-apple-eaters did. The University of Groningen in the Netherlands also reports that smokers eating particular types of apples cut their risk of developing chronic obstructive pulmonary disease, common amongst smokers, by nearly 50 percent. An important study from the University of Hawaii, reported in 2000 in the Journal of the National Cancer Institute, linked quercetin (a type of flavonoid found in apples) with a reduced risk of lung cancer. In addition, a study from Finland, published in the Journal of Epidemiology (1997), linked flavonoids in apples with reduced risk of all cancers, and especially lung cancer. All this from the humble apple-amazing!

The most recent research, done in 2004 and reported in the Fundamental and Molecular Mechanisms of Mutagenesis Journal, suggests that eating fruits like apples that are rich in phytonutrients and fiber may drastically lower the risk of developing cancer of the digestive tract, including the pharynx, esophagus, stomach, colon, and rectum.

Antioxidant Salad

For dressing

- 1/4 cup olive oil

- 3 cloves garlic, minced with 1 teaspoon salt

- 2 Tablespoons ginger, minced

- 1 lemon (remove zest, set aside, and juice the lemon)

- 1 teaspoon black pepper

- 1-2 teaspoons Korean red hot pepper flakes

Mix garlic, ginger, lemon zest, and lemon juice. Add olive oil and whisk. Add black and red pepper and continue whisking. Set aside.

Salad mix

- 2 cups spinach, packed

- 1 cup celery, chopped

- 1 cup cucumber, chopped

- 2 Tablespoons parsley, chopped

- 1/2 cup cherry tomatoes or 1 medium tomato, chopped

- 1 medium apple, chopped (chop last)

Mix all vegetables and apple. Add dressing, mix, chill, and serve. Makes 4 servings.

By Samia Mounts

(Samiamounts@yahoo.com)

Samia Mounts is a nutritionist and gourmet aficionado. She is the assistant principal at Seoul American Elementary School. - Ed.