This study tested a whole pile of vegetables and spices to determine their antioxidant content. Among the vegetables, some of the richest in antioxidants were . . .  broccoli, cabbage, artichoke, beets, red chili, yellow pepper and red chicory. When the vegetables were steamed, they retained 80% of their antioxidant value, but when they were boiled, they retained only 30%. Among the herbs, sage, marjoram, cumin, ginger, rosemary and thyme were not only very high in antioxidants, but much higher than vegetables. When herbs were added to a salad, they dramatically increased the antioxidant value of the salad. Lemon balm and marjoram increased the antioxidant value of a salad by 150-200% when they were added. So eating vegetables raw or steamed and adding your favourite herbs to your salad are great ways of increasing your antioxidant protection.

Br J Nutr (2005;93:257-266)

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