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AntiOXidants + Nitric OXide

21 Free-Radical Killers + Preventers

(make a list of 10 foods you want to eat!)

Ready to learn more hard-to-pronounce food science words? Think of this as a high-level memory challenge. It's also a smart way to make your brain, well... smart! Antioxidants are found in a variety of whole plants, and they also help keep the doctors away. Make a list of 10 plant foods from below that you want to eat, so that powerful antioxidants can live in your body.

  1. allium – leeks, onions, garlic

  2. anthocyanins – eggplant, grapes, berries

  3. beta-carotene – pumpkin, mangos, apricots, carrots, spinach, parsley

  4. betalains – beets, Swiss chard

  5. carotenoids – carrots, pumpkin, broccoli, asparagus

  6. catechins – tea, black grapes, strawberries, apricots

  7. copper – nuts*, spinach, figs

  8. cryptoxanthins – red bell pepper, pumpkin, mangos

  9. flavonoids – tea, citrus fruits, onions, apples

  10. indoles – cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts, etc)

  11. isoflavonoids – soybeans, edamame, lentils, peas

  12. lignans – sesame seeds*, bran, intact whole grains, vegetables

  13. lutein – green leafy vegetables, corn

  14. lycopene – tomatoes, pink grapefruit, watermelon, asparagus, red cabbage

  15. manganese – nuts*, beans, lentils, oats

  16. polyphenols – thyme, oregano, berries

  17. selenium – ​intact whole grains, Brazil nuts*

  18. vitamin A – sweet potatoes, carrots

  19. vitamin C – oranges, black currants, kiwi fruit, mangos, broccoli, spinach, bell peppers, strawberries, lemons, guava

  20. vitamin E – avocados, nuts*, seeds*, intact whole grains, red bell peppers

  21. zinc – nuts*, seeds*, beans, lentils

21 Foods to Chew for Making NO

(go shopping + find 10 of these foods!)

The special thing about nitric oxide is that it can only be created by chewing certain kinds of foods. The saliva in your mouth and the juices in your gut mix with these foods. Then whammo, NO is created. Isn't food science cool (and kinda gross)?

Here's a list of nitrate-rich foods that make you healthy and strong for life. If you don't know what some of these plants are, look them up. Even better, tag along on your family's next food shopping trip, and try to find them in the produce section.


  1. beets

  2. bok choy

  3. cabbage

  4. carrots

  5. citrus fruits (lemons, limes, oranges)

  6. dark cacao powder (72%+)

  7. garlic

  8. kale

  9. kohlrabi

  10. lettuce (especially arugula, also called rocket)

  11. mustard greens

  12. raw nuts* 

  13. onions

  14. pomegranate (what's that? see below) 

  15. radishes

  16. rhubarb

  17. raw seeds*

  18. spinach

  19. Swiss chard

  20. turnips

  21. watermelons

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