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If I were to ask you to list 3 foods with the most powerful anti-inflammatory antioxidant properties, what would you answer? I imagine you may list some of your favourite raw fruits (perhaps berries), vegetables, and spices—and you would be right.
However, a recently published article revealed a surprising new discovery. Certain varieties of sorghum (Sorghum bicolor), a common North American grass that is native to Africa, contain an impressive antioxidant punch. Sorghum bran is rich in polyphenols, tannins, and flavonoids that rival even blueberries and pomegranate juice in antioxidant and anti-inflammatory effects.
The researchers tested 4 varieties of this seed grain—sumac, black, white, and mycogen sorghum. Sumac sorghum bran contained the highest amount of phenols and displayed the most potent antioxidant and anti-inflammatory activity; the black variety was a close second.
Sumac sorghum also contained antioxidant tannins, whereas black sorghum contained flavonoids known as anthocyanins. Anthocyanins have been shown to have powerful anti-cancer effects in humans and other animals.
Alcoholic extracts of both varieties neutralized free radical iron atoms, stimulated the release of 2 anti-inflammatory cytokines known as tumor necrosis factor-alpha (TNF-alpha) and interleukin 1-beta (IL-1-beta) from human blood cells in vitro, and decreased the acute inflammatory response in wounded mice ears in vivo.
TNF-alpha and IL-1-beta help regulate the inflammatory processes that contribute to common degenerative diseases such as arthritis, colitis, and heart disease. Foods that can help regulate the production and release of these cytokines are an ideal addition to any anti-inflammatory diet.
The researchers compared sorghum’s impressive antioxidant profile and anti-inflammatory activity to those of rice*, oat, and wheat brans. These 3 common grains had nothing on sorghum—they contained very few phenol antioxidants and exhibited no anti-inflammatory properties.
Sorghum is gluten-free and is well tolerated by most people because it is easily digestible. Depending on the variety, its taste can range from malty sweet to mild and subtle. You can enjoy it as a breakfast cereal alone or as part of a blend. Use sorghum flour as a wheat alternative, or use whole sorghum grain to make tabouleh, curries, stews, and soups.
If you really want to cover all your bases, add whole sorghum grains to fresh vegetable and fruit salads, so you’ll lavish your cells with a diverse array of antioxidants!
*NB/ The researchers did not specify which variety of rice was tested. It was most likely a common long- or short-grain brown rice.
Reference:
Burdette, A., P. L. Garner, E. P. Mayer, J. L. Hargrove, D. K. Hartle, and P. Greenspan. 2010. Anti-inflammatory activity of select sorghum (Sorghum bicolor) brans. Journal of Medicinal Food. 13(4): 879—887.
Click here to read the abstract of the original article.
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Comments
You mention rice compared to sorghum - did you know there are dark coloured rices such as a black rice & Thai red rice? I imagine they'd contain anthocyanins too. Have you heard of black sesame seeds? They can be used to make tahini though some purists may not like the colour. I'm fortunate to live in an area with a large Asian population along with stores with a wide selection of Asian foods, vegetables & fruits.
Thank you for commenting. You are correct! There are a variety of fruits and vegetables that are excellent sources of anthocyanins. In this article I was introducing people to a different source of anthocyanins that I hadn't written about before.
Here are some articles I have written on the foods you mentioned:
Black Rice: http://www.juliedaniluk.com/food-facts/rice-takes-back-its-title-as-a-healthful-versatile-grain.html#comment-102
Sesame Seeds: http://www.juliedaniluk.com/recipes/healthy-holidays-with-vanilla-sesame-milk.html
Berries: http://www.chatelaine.com/en/article/21859--health-benefits-of-blueberries-a-great-reason-to-try-this-blueberry-pie-recipe
Black Berries: http://www.chatelaine.com/en/article/31297--five-ways-blackberries-heal-and-protect-the-body
Cabbage: http://www.chatelaine.com/en/article/23091--cleanse-your-body-with-cabbage
Beets: http://www.chatelaine.com/en/article/20558--want-to-detox-eat-more-beets
Cheers, Julie