7 Best Ways to Add more Antioxidants to your diet

Benefits of Antioxidants

Antioxidants are vitamins, minerals and phytochemicals that help keep the body healthy and protect it against disease. They play a key role in the body’s defence system and are vital for general wellbeing. Antioxidants are found in a wide variety of foods and beverages, including fruits and vegetables, meat, fish, whole grains, and certain oils.  Unfortunately, many of us eat a limited quantity of fruits and vegetables, which are the richest sources of antioxidants. This post will show you 7 best ways to add more antioxidants to your diet.

Antioxidants are natural substances which can reduce the damage caused by free radicals. Free radicals are molecules or atoms that have an unbound electron, which causes them to be highly reactive and capable of causing damage to cells, tissues and even the DNA within those cells. It is antioxidants in foods that help to prevent the damage caused by free radicals, which in turn helps to prevent cancer and other diseases. They can also help to reverse the effects of ageing and enhance the immune system, increase energy levels, and improve heart and other organ health.

Eating a variety of fruits, vegetables and nuts each day is a great way to boost your intake of antioxidants and help prevent disease. Foods that are high in antioxidants include fruits such as blueberries, pomegranates, and onions; vegetables such as broccoli, carrots and red peppers, and nuts such as almonds and pecans. Many foods, however, are high in one type of antioxidant but low in another, so it is also a good idea to eat a variety of foods. For example, avocados are high in both vitamin C and beta-carotene, which helps them to function as antioxidants in the body. To get enough supply of antioxidants, it is recommended to eat a minimum of 5 servings of fruits and vegetables daily, but according to experts 7-10 servings are better.

 

7 Best Ways To Add more Antioxidants to your Diet

By following these 7 steps, you can increase the amount of antioxidants in your diet and improve your health.

1. Breakfast:

You can make breakfast healthier by blending some fresh fruits, vegetables, and yogurt in the blender. Pour your delicious mixture into a cup and have it. The antioxidants in the fruit and juice will give your energy levels a boost and will help prevent fatigue. You can also add some antioxidant-rich fruits and vegetables to a wrap, pita, or bowl, or include a small serving of them in your cereal or smoothie in the morning.

2. Snacks:

Another exciting way to add more antioxidants to your diet is by snacking on fresh fruits, vegetables, and nuts. For a snack, how about a handful of raisins, red grapes, or an apple? Add some yogurt to some strawberries. Want something crunchy? Dip some baby carrots in hummus or a handful of pecans.

3. Lunch and Dinner:

One of the best ways to get more antioxidants in your diet is to add a salad to every main meal. The variety of colours and flavours in a salad makes it a great way to pack in the antioxidants, while the combination of protein, carbs and healthy fats keep you fuller for longer.

4. Dessert:

Adding fruits to your dessert is a great way to increase the amount of antioxidants in your diet without adding a lot of calories. Desserts are a great way to satisfy a sweet craving and still get nutrients into your diet.  You can add antioxidants to your dessert in several ways. For example, you can eat berries at the end of a meal as they are digested more slowly than other foods. Also, berries are a good addition to a dessert smoothie as they offer a variety of different vitamins, minerals, and antioxidants.

5. Drinks and Beverages:

Replacing your alcohol and soda with tea and coffee is another exciting way to add more antioxidants to your diet. The antioxidants in tea and coffee offer tremendous health benefits and adding more of these compounds to your diet is a great way to improve your health. Many types of tea, including black, green, white and oolong, contain a variety of antioxidants, including catechins and theaflavins. The antioxidants in wine (yes, even red wine) are called polyphenols, and they offer many of the same health benefits as antioxidants found in tea and coffee.

6. Don’t overcook your veggies:

Cooking vegetables takes away their bright colours and the crunchy texture that can help your body absorb the nutrients in them. Instead, try steaming your vegetables. This retains the nutrition, and ensures the vitamins, minerals and other nutrients are still in the vegetables because they are still in their liquid form. You can also try a combination of boiling and steaming if that’s easier for you.

7. Cook your meals:

It is also a good idea to cook your own meals from whole foods and natural fruits and vegetables whenever you can. Cooking at home gives you the opportunity to incorporate lots of fresh, natural fruits and vegetables into your meals. This allows you to control the ingredients that go into your food, and it’s much easier to incorporate the recommended servings of fruits and vegetables into a meal plan that you cook for yourself.

By following these 10 simple steps, you can increase your intake of healthy antioxidants and start enjoying the many health benefits that come with it. These simple steps will have you eating more fruits and vegetables in just a few weeks. You can also use some of the tips and tricks mentioned in this article to help you include more fruits and vegetables in your diet even when you’re not trying to lose weight. Best of all, the 7 steps above require little or no extra time and can be done without altering your normal daily schedule.

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