Did you know that the types of food you eat can significantly impact your health? This is because the foods you choose to fuel your body with are either pro-oxidant or antioxidant foods.
Eating an antioxidant diet can help to reduce the risk of cancer, heart disease, and other degenerative diseases. Adding more foods containing antioxidants into your diet can boost your overall health, longevity, and well-being.
Listed below are ways that you can incorporate antioxidants into your diet.
Eat more vegetables.
Vegetables are high in antioxidants and other nutrients that help the body fight disease, such as beta carotene, vitamin C, and vitamin E. They also contain fiber and potassium, which help to lower blood pressure. Examples of vegetables that are antioxidants include broccoli, Brussels sprouts, cabbage, carrots, cauliflower, and kale.
Antioxidants can help prevent chronic diseases such as heart disease, cancer, and Alzheimer’s disease. They may also reduce the risk of cataracts and macular degeneration (the leading causes of vision loss in older adults).
Take supplements.
Taking an antioxidant supplement is a convenient way to get the nutrients you need. It’s also a good place to start if you want to learn more about antioxidants and how they can help your health.
Why should you take supplements?
Antioxidants are essential nutrients that help protect your body against the damage caused by free radicals. Free radicals are unstable molecules that attack healthy cells and proteins, causing them to age or break down prematurely.
Antioxidants neutralize free radicals by donating an electron — effectively deactivating them — and preventing them from doing further damage. Examples of supplements that are antioxidants include these:
- Vitamins C, E and A
- Omega-3 fatty acids
- Green tea extract
Eat more fruits.
Fruits are among the most antioxidant-rich foods in the world. They’re also low in calories and rich in vitamins, minerals, and fiber.
Eating more fruits is one of the easiest ways to incorporate antioxidants into your diet. You’ll get the most benefits if you eat whole fruits rather than drinking fruit juice because they contain less sugar and more fiber.
Here are some examples of fruits that are antioxidants:
- Berries (blueberries, blackberries, and strawberries)
- Cherries
- Apples
- Pomegranates
- Grapes
Snack on nuts and seeds.
Snack on nuts and seeds. Nuts make a great snack because they’re high in protein as well as fiber and healthy fats. They also contain omega-3 fatty acids (which can help reduce inflammation) and phytochemicals called lignans that help reduce the risk of breast cancer by blocking estrogen receptors on breast cancer cells.
Seeds are another easy way to add more antioxidants to your diet. Try sunflower seeds sprinkled over salads or yogurt or served with hummus; pumpkin seeds sprinkled over cereal or yogurt, or almonds eaten alone or added to trail mix or salads. Choose whole grains instead of refined grains. Whole grains (such as brown rice, oats, or barley) contain more nutrients than refined grains (such as white rice).
Use herbs and spices.
There are many herbs and spices that are rich in antioxidants, including oregano, thyme, parsley, cinnamon, and cloves.
If you’re using fresh herbs, it’s best to buy them from a local farmer’s market or grow them yourself. They tend to have much more flavor than dried herbs. If you’re buying dried herbs or spices, look for ones that are labeled as “organic” or “pesticide-free.” Examples of herbs and spices you can eat that have antioxidants include oregano, thyme, parsley, cinnamon, and cloves:
- Oregano has phenolic acids and flavonoids that protect against oxidative stress.
- Thyme contains phenolic acids and flavonoids that protect against oxidative stress.
- Parsley contains phenolic acids and flavonoids that protect against oxidative stress.
- Cinnamon has cinnamaldehyde compounds that protect against oxidative stress.
- Cloves contain eugenol compounds that protect against oxidative stress.
Drink green tea.
Tea is made from the leaves of the Camellia sinensis plant. While there are wide varieties of tea, all are derived from this plant.
Tea comes in two basic categories: green and black. Green tea is made from unfermented leaves, while black tea is fermented for a longer period of time. Both types of tea contain antioxidants, but green tea has more than black. Green tea contains compounds called catechins, which have been shown to protect against cancer and age-related diseases.
Conclusion
The main takeaway here should be that you have a few different options when it comes to incorporating antioxidants into your diet. Most of these options are inexpensive and require little preparation, which makes them a simple way to incorporate more antioxidants into your diet.
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