The results of the study concluded that the participants who ate the blueberries with whole milk had no improved antioxidant activity in their bodies, while the individuals who consumed the fruit with water had higher levels of the nutrients in their systems.

The team discovered that the reason why people who drank whole milk while eating blueberries had no antioxidant activity was because certain forms of acids found in the milk blocked the nutrients from becoming active in the body.

In addition to eating blueberries, consuming broccoli, tomatoes and pistachios, which are all high sources of antioxidants, and can help improve optimal health.

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Fat-soluble vitamins are very important for proper functioning and protection against certain diseases and illnesses. Unlike water-soluble vitamins, fat-soluble vitamins are stored in fatty tissues of the body and do not dissolve in water.

With the exception of vitamin D, fat-soluble vitamins cannot be produced by the body and must be obtained through food. Fat-soluble vitamins A, D, E, and K can be found in both plant and animal sources.

Vitamin A

Important for healthy eyes and skin, vitamin A also plays a role in building and maintaining strong bones and teeth. In addition, vitamin A is an important antioxidant that helps the body fight the harmful effects of free radicals.

Some excellent dietary sources of vitamin A include: carrots, spinach, bell peppers, sweet potatoes, cantaloupe, turnip greens, tomatoes, green beans, and beef liver.

Vitamin D

Vitamin D also aids the body in building and maintaining strong teeth and bones. Vitamin D is needed by the body for the absorption and use of calcium, and vitamin D also regulates the body’s use of phosphorous.

While vitamin D can be made by skin being exposed to sunlight, those with limited time in the sun, especially during winter months, should eat a balanced diet with adequate amounts of vitamin D.

Excellent food sources of vitamin D are salmon, cod liver oil, mackerel, fortified breakfast cereals, eggs, milk, and tuna.

Vitamin E

Important for maintaining a healthy reproductive system and nerves, vitamin E also promotes healthy skin. Vitamin E is also an antioxidant needed by the body for protection from free radicals.

Foods rich with vitamin E are: mustard greens, turnip greens, swiss chard, sunflower seeds, and almonds.

Vitamin K

Vitamin K is used by the body for blood clotting and also to make bone and kidney tissues. Vitamin K is also essential for healthy bones, especially in the elderly.

Good natural  sources of vitamin K include: brussel sprouts, broccoli, cabbage, asparagus, celery, green beans, cauliflower, spinach, romaine lettuce, and tomatoes.

Vitamin A has several forms that are used for vital functions. Provitamin A, betacarotene, performs antioxidant functions that none of the other forms of vitamin A can achieve. In addition to its vital antioxidant functions, beta-carotene can be split apart into retinal and converted to all other forms

of preformed vitamin A.

Beta-carotene is one of the most powerful antioxidants in food. Antioxidants neutralize free radicals to reduce the risk of macular degeneration, cancer, heart disease, and stroke. Some of the beta-carotene in foods and supplements can be converted into the retinal form of vitamin A. About 10 percent of the carotenoids (beta-carotene is one of the carotenoids) in plant foods can be converted into retinal.

The remaining carotenoids may be used as antioxidants.

The other forms of vitamin A do not exhibit antioxidant activity. The forms of vitamin A found in meat (retinyl esters), dairy products, and eggs do not possess antioxidant activity. Vitamin A supplements made without beta-carotene or other sources of antioxidants also do not possess antioxidant activity. Many supplements are made with retinyl palmitate and retinyl acetate; these forms of vitamin A are not antioxidants.

Beta-carotene is plentiful in yellow and orange vegetables and fruit. Green vegetables also are rich in beta-carotene; the colorful pigments are masked by the green chlorophyll. Some of the other carotenoids that can be converted into retinal include alpha-carotene and beta- cryptoxanthin. Some carotenoids that cannot be converted into retinal are lycopene (from tomatoes) and lutein. All carotenoids have antioxidant activity.

To get the maximum health benefit you should eat antioxidant rich foods every single day. The best way of getting enough of all nutrients your body needs is to always eat a wide variety of healthy foods.

The way you prepare your foods also has a great impact on their antioxidants. Most foods lose some of their antioxidant power when you process them, except tomatoes. Tomato antioxidant capacity is enhanced when you cook them. But in general it is better to consume fresh foods instead of cooked or frozen ones, which is certainly easy with fruit.

Many foods contain antioxidant properties, but a few give you the most disease-fighting bang for your bite.

Some of the best antioxidant all-stars include: berries, walnuts, pomegranate juice and grape juice, sweet potatoes, unsweetened baking chocolate.

You need about 4 to 5 cups of fresh fruits and vegetables on a daily basis to offer the most protection for our systems.

By all means eat those salads on a daily basis, add walnuts, blueberries, strawberries, grapes of all colors, bananas, apple slices, dried cranberries, dried raisins, just to name few of the many ingredients to change and improve our diets with just eating a salad.

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