TOPIC 6: Antioxidants Remember your mother saying, "Eat your vegetables.. They're good for you." That's exactly what researchers, doctors and nutritionists are all saying these days. Fruits and vegetables may be the most important foods you eat. Why? Because they contain so many antioxidants. Antioxidants are a group of vitamins, minerals and enzymes that help protect the body from the formation of damaging free radicals. Canyon Ranch Nutritionist Kathleen Johnson says, "The free radical theory of aging, which is one of the most popular theories of aging among scientists today, holds that a lot of the damage to tissue is caused by the ravages of oxygen... Much like rust on metal. It tends to be almost a domino effect and an antioxidant is something that can stop that chain of damage right in its tracks." Fruits and vegetables are loaded with antioxidants, vitamin A, beta carotene, vitamins C and E and the mineral selenium. Experts say you should be eating 9 to 10 small servings a day. Janos Wilder, owner of Janos restaurant, has some suggestions, "Some red peppers, really high in antioxidants, served on spinach, also really high in antioxidants." Chef Wilder says a way to ensure that you get all those essential servings of fruits and vegetables is to cook with them, make them a part of every meal. Much like a Mediterranean diet. It's not the latest weight loss fad, it's a 'way of eating' typical of Mediterranean countries, especially southern Italy and Greece. It's a heart healthy way of eating, and not all that sacrificing. Kathleen Johnson says the diet includes, "generous amounts of fruits and vegetables, 9 to 10 servings a day... plenty of beans, fish, nuts, seeds, olives.. a bit of red wine, sweets on a daily basis, a daily serving of milk, yogurt, or cheese... and we're not talking low fat products.." It's important to point out that the Mediterranean diet, or any other healthy diet will not eliminate heart disease or cancer, but it will certainly help you in reducing the possibility of developing these conditions. It's never too late to improve your eating habits. Whether you're 20 or 70, there are things you can do to not only add years to your life, but life to your years. University of Arizona researcher and author, Ron Watson says, "Habits.. terribly important.. they are very hard to break.. so making good lifestyle choices is important. Increase your intake of fruits and vegetables, decrease your consumption of fats, meats and calories, and maintain somewhere around ideal body weight. The earlier you begin, the better off you are."