Antioxidants are the latest media nutrition darling for superb health benefits. Some foods contain bioactive components known as antioxidants, which work to protect cells from oxidation. Oxidation causes damage to cells and may lead to poor health and degenerative conditions frequently associated with aging, such as cardiovascular disease and cancer.
Incorporating more foods rich in antioxidants into your daily diet may help provide your cells with the materials they need to fight damaging oxidation and promote good health which helps in reducing physical and mental stress.
Opt for brightly colored produce. Fruits and vegetables rich in colors like blue, purple, red, orange, yellow, and green often pack the most nutrients and antioxidants, Among the best sources are berries, spinach, sweet potatoes, tomatoes, watermelon, cherries, broccoli, and red cabbage. Add at least one fruit or vegetable to every meal. If you prefer only one fruit or vegetable per meal, make your morning and afternoon snacks carrot sticks, orange slices, sliced red bell pepper, or a small handful of dried plums.
Get antioxidants in grain products. Oats, in particular, are an excellent option for incorporating antioxidants into the daily diet. For those of you who also enjoy berries, try topping oatmeal with cranberries and blueberries, cinnamon, and walnuts or almonds for a breakfast bursting with antioxidants.
Eat your beans. Red beans, kidney beans, black beans, and pinto beans are all rich sources of antioxidants.
Try a mixed bean soup with tomatoes, corn, and chilies, or have a burrito night with mashed black and pinto beans, tomato, lettuce.
Add nuts. Although nuts are high in fat, they contain plenty of antioxidants and other healthy nutrients even when consumed in small servings.
Cook with herbs and spices. Dried oregano, turmeric, cinnamon, cloves, and ginger all supply excellent doses of antioxidants.
Try adding oregano to soups and poultry dishes. Sprinkle beans and curries with turmeric or mix it into homemade salad dressings.
Top cereal, coffee, or baked goods with cinnamon or cloves.
Ginger pairs well with poultry, pork, mixed vegetables, and even some fruits (like mango
and citrus fruits).
Use oregano and turmeric in savory sauces or cinnamon, cloves, and ginger in sweet or
spicy sauces for added flavor.
Drink green tea. Perhaps the most touted source of drinkable antioxidants is green tea,
although black and white teas also contain antioxidants that help protect cells from
damage and may promote heart health
Sip on red wine. The antioxidants in wine may help maintain urinary tract health as well
as promote general heart and brain health when consumed in small servings
Grab a hot chocolate. Cocoa may help protect the heart from damaging oxidation and
may also promote a healthy brain, urinary tract, and cellular defense system.
Have your morning coffee. Antioxidants contained in coffee may be just as beneficial
for preventing cell damage and brain deterioration as tea or cocoa, according to recent
studies.
Make a smoothie.
If you prefer not to eat fruit or if you do not have the time, blend darkly-colored berries,
citrus fruits, pineapples, or apples and pears for a whole host of antioxidant benefits.
Alternately, make a powerful antioxidant vegetable smoothie with tomatoes, carrots,
leafy greens, and cruciferous vegetables like cauliflower and broccoli.
Try some fruit juice. A glass of 100% pomegranate, blueberry, cherry, or cranberry juice
can provide a rich source of antioxidants in a pinch. Avoid juices with added sugars or
flavors and in case you’re diabetic.