Antioxidants from food considered best

ROCHESTER, N.Y., Sept. 5 (UPI) -- Antioxidants are beneficial but a U.S. newsletter advised taking supplements may not be the best way to relieve oxidation or cell damage.

The Mayo Clinic Health Letter said supplements are generally considered safe but two recent studies suggest taking higher-than-recommended doses of supplements such as vitamin E over time may actually be harmful and possibly toxic.

The newsletter recommended eating foods high in antioxidants, which are also high in fiber, protein and other vitamins and minerals, while low in saturated fat and cholesterol.

Good food sources of antioxidants are:

-- Berries: Blueberries, blackberries, raspberries, strawberries and cranberries.

-- Beans: Small red beans and kidney, pinto and black beans.

-- Fruits: Many apple varieties, avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges and kiwi.

-- Vegetables: Artichokes, spinach, red cabbage, red and white potatoes, sweet potatoes and broccoli.

-- Beverages: Green tea, coffee, red wine and many fruit juices.

-- Nuts: Walnuts, pistachios, pecans, hazelnuts and almonds

-- Herbs: Ground cloves, cinnamon or ginger, dried oregano leaf and turmeric

-- Grains: Oat-based products

-- Dessert: Dark chocolate.