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Superfood Bargains

Ranking foods by antioxidants per dollar spent.

September 22, 2008 |
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Acknowledgements

Transcript

But three even better bargains to go.

Winning the bronze for best bargain: Cloves. And the Silver to cinnamon. Wait until you hear the gold, though. It’s going to blow your mind. Busting off the charts as the number one antioxidant bargain in the world? Purple cabbage--red cabbage. Cheap as dirt, like 30 cents a pound, and packed with antioxidants—look at that color. And it lasts forever. Next time you go shopping, buy a red cabbage, put it in the crisper, and slice off shreds to put in as many things as you can thing of—great crunch for salad, throw into soups, stir-fries, whatever. And then when you run out you go buy another red cabbage. And if I’m ever over at your house, don’t think I won’t check the crisper… In terms of eating healthy on a budget red cabbage cannot be beat by any food on the planet Earth. Bar none. Period. Done.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Dianne Moore.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on antioxidants. Also, there are 1,449 other subjects covered in the rest of my videos--please feel free to explore them as well!

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on antioxidants. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

  • http://nutritionfacts.org/members/elyn/ Elyn

    If I juice a red cabbage and drink it, but discard a good deal of the fiber am I still getting most of the antioxidant value?
    Thanks, Elyn

    • http://nutritionfacts.org/members/toxins/ Toxins

      Hello Elyn,
      Excellent question! Many have been wondering about this with all the talk of “juice fasting” that have been going on. Check out Dr. Greger’s video all about juicing here http://nutritionfacts.org/videos/fruit-juice-fail/

      Essentially, you throw out 90% of the nutrients when you juice a fruit or vegetables. Regarding oranges for example, it takes 3 oranges to make a cup of orange juice and its STILL not nutritionally equivalent to 1 single plain orange.

      Hope this helps!

      • Bruce

        Well, that’s strange, I thought that juicing was the opposite– as a glass of juice was equivalent to a lb of produce.

      • Carol FitzGerald

        using my vitamix I put the whole orange in rind and all ,some fresh ginger, some unsweetend almond milk , a frosen banana , uncooked oatmeal and some greens. Makes a great smoothie in the morning oh also some chia seeds.

        • rob

          I use whole raw almonds (1 part to 4 parts water), it’s cheaper buying almond milk and saves a step over making it.

      • http://www.eatandbeatcancer.com/ Harriet Sugar Miller

        Toxins, Tell us: Is that also true of sauerkraut juice?

        • Toxins

          My reference was only to whole foods in terms of preserving fiber and phytonutrients. Eating foods in their whole form is usually better then their juice.

          • Balázs Farkas-Jenser

            Anyone – what’s the rationale behind the sudden drop of nutrient content when juicing? The method / machine behind the process? Or the over-exposition to air/oxigenic stress on the liquid?

          • sf_jeff

            I think that he recommends blending over juicing, so I would guess the big loss is from throwing away the solids.

  • http://nutritionfacts.org/members/CrystalNiedzwiadek/ Crystal Niedzwiadek

    Any tips on how to add more cloves to our diet? I’m assuming that people are using ground cloves somehow?

    • http://nutritionfacts.org/members/toxins/ Toxins

      Hello Crystal!

      A great way to get cloves into your diet is to start drinking decaf chai tea.
      http://nutritionfacts.org/videos/the-healthiest-beverage-2/

      Ginger snap flavored Larabars also contain cloves. You can also throw some cloves into soups.

      Hope this helps!

      • http://nutritionfacts.org/members/CrystalNiedzwiadek/ Crystal Niedzwiadek

        Great ideas! I didn’t know about the chai. I’m a caffeine free girl. My only concern with eating “decaf” products is that they are known to be processed with chemicals. I’ll look into it. I love chai…Thanks again!

        • Tobias Brown

          Consider using chai made with roobios tea, which is low or no caffeiine.

      • chris

        lara bars are GMO BACKING BASTARDS

        • Melanie

          I’m not sure what the bruhaha was about, but that is clearly not the case now: “We hear your passion and concerns regarding the labeling of GMO
          ingredients. Please know that LÄRABAR will continue to use non-GMO
          ingredients in all of our products, and label our products as “Non-GMO.”
          In addition, we are proudly enrolled in The Non-GMO Project.” from

          http://www.larabar.com/gmo-labeling

          • jazzfeed

            He may be referring to the fact that Larabar is owned by General Mills, which donated $1.2 million to defeat Prop 37 and is assuredly doing the same NOW to defeat the GMO labeling referendum I-522 in Washington. This time they are being more crafty, under cover of the Grocery Manufacturer’s Association (GMA). The point is, sending revenue to Larabar is also sending part of it to General Mills. That is working against our own interests. Sorry Larabar, this is regardless of your product’s non-GMO status.

          • HereHere

            Thank you for this information. I will drop Larabar from my shopping list. I’ll have to see what other General Mills products I might buy. Not too many, I’m sure.

  • Michael Greger M.D.

    For some context, please check out my associated blog post The Best Detox!

  • Michael

    This is quackery. The antioxidant scores of these foods are measured using test-tube measures like ORAC, TEAC, and FRAP: they tell you absolutely nothing about the bioavailability or bioactivity of those antioxidants. Cyanide has a very high antioxidant score; that doesn’t make it healthy.

    As it happens, I agree that cabbage (red or green) is a great health bargain — but that’s because it’s a cheap *cruciferous* vegetable, consumption of which has been linked to lower risk of some cancers. The phytochemicals thought to be responsible for this protective effect are believed to be beneficial because of their actions on sex hormone metabolism, not any “antioxidant” buzz.

    • http://www.facebook.com/diane.krstulovich Diane Krstulovich

      Can I really just start slicing off pieces of cabbage and adding them to things? I always fear the whole thing will start to turn brown if I don’t figure out what to do with it – all at once.

      • Melanie

        Don’t worry, you can pull a leaf off at a time. My mother grew cabbages and stored them in the basement. I would snack on them from time to time in the fall and winter after school. They have a nice juiciness/crispness for snacking on. The cabbage will keep just fine as you eliminate the outer leaves.

    • Melanie

      I wouldn’t say it is quackery, although you probably do have a point about bio-availability. To me, I think it would be best to combine the vitamin, mineral, and bioavailable antioxidants in some formula to determine best value per dollar spent. I’d have to say, however, I think I know part of the answer: Eat in season. Produce in season is often local and is usually relatively low in price, but there is more to it than that.

  • LG King

    Hi Dr. Greger,

    I would like to know your thoughts on the use of Serrapeptase regarding it’s supposed ability to remove ‘dead tissue’ from the body (and specifically arterial plaque build-up). All of the proponents of the product sight Dr. Hans Napier’s results of his study 20+ years ago (Germany), but I do not see any more recent studies on this supposed ‘miracle’ enzyme. I currently am taking 40,000 units a day. Thanking you in advance.

    • http://www.DonForresterMD.com/ Don Forrester MD

      Enzymes can be beneficial in our intestines if certain conditions such as pancreatic insufficiency where patients don’t make the digestive enzymes they need. Enzymes are proteins with many amino acids which are broken down by our intestines. So any claims that enzymes contribute to the reduction of plaque is not consistent with our current understanding of human physiology. Improvement of blood flow via the Nitrous Oxide system and reversal of plaque has been demonstrated. The best introduction to this is Dr. Esselstyn’s book on Preventing and Reversing Heart Disease. For the abstracts and articles you can view the video’s and check out sources cites on NutritionFacts.org… you might start with http://nutritionfacts.org/video/arterial-acne/ to help understand this complicated issue.

  • Ann C.

    Dr. Greger, which one would have more antioxidents acai berries or amla powder?

    Thanks,
    Ann – Milton, ON

  • Dragan

    Dr: Greger

    Do you recommend using ceramic coated nonstick cookware? Thank you

    • HereHere

      I love the question! What cookware can we use, if we are aiming for a mostly oil-free style of cooking, that isn’t harmful to our bodies directly, and isn’t harmful to the environment (production, disposal). People who have birds know that teflon can kill them, as can any plastic that starts to burn. Try making a crepe on a stainless steal pan…it just sticks and sticks and makes a big mess, but not a crepe.

      • Toxins

        If you cook with a few tablespoons of water at a time to keep the veggies from sticking to the pan it works just as well as oil would.

        • HereHere

          That is fine for cooking veggies, but doesn’t work a darn for pancakes, crepes, or french toast. You need the right pan for the job.

          • Toxins

            Funny you say that, I tried making E2 pancakes and it was very difficult with my pan. Your very right.

      • JBdisqusblip

        Well seasoned cast-iron is heavy, but it is also the best non-stick fry-pan, and can last several lifetimes. I started with my grand-father’s in college.

    • Harry

      Now, ceramic is not the same as teflon, not by a long shot. Basically ceramic is just that, ceramic, natural material, like glass, sort of, and as such it would be totally safe, however, some ceramic cookware seems to be less ceramic than others, so you still need to be careful. Teflon is no good.

  • clowrimore

    Regarding high ORAC foods (cloves!), does one need to ingest the clove (or cinnimon or other spices) or is the value available if the clove (etc.) is boiled and turned into a tea? Is there dilution to the ORAC value by creating a tea? Mabye there is a better question or way to ask this question that you could share.

  • danomanion

    Cabbage last forever? I thought I only had 3-4 days after I sliced into this yummy veg!

  • caroline

    can i use McCormick ground cinnamon to be mix with honey? is this the right cinnamon? thanks

  • caroline

    how i wish i could get an answer

  • ShroudedSciuridae

    How does purple cabbage compare to the first superfood I heard about, kale?

  • Stuart

    Are there any studies on the benefits of powdered green superfood drinks?