It’s no secret that antioxidants are incredibly beneficial so you might want to add foods high in antioxidants into your diet.
According to Mayo Clinic, “Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer, and other diseases.”
When too many free radicals build up in the body, they can do serious damage to cells. This may contribute to conditions like cancer, heart disease, high blood pressure, and diabetes.
So what’s the buzz with antioxidants? It’s believed that some of the major benefits of antioxidants are helping prevent cancer, reversing or slowing aging, enhancing your immune system, increasing your energy, and improving your heart and other organs.
Vegetables and fruits are good sources of antioxidants. Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin.
Are you getting enough antioxidants? Here are 10 tips to get more foods high in antioxidants into your healthy diet.
1. Breakfast is a Must
Breakfast is here to save the day. It doesn’t have to be fancy. Fruits, especially berries, are full of antioxidants essential for good health.
You can throw some strawberries, juice, and yogurt into a blender or throw some berries onto your cold or hot cereal. And voila, you now have a hearty breakfast! You’ve just added one to three servings of fruits to your daily intake.
2. Snack Time!
One of the easiest ways to add more foods high in antioxidants is to eat snacks!
Remember, berries are rich in antioxidants so don’t forget your berries and yogurt. Other foods you can include in your snack are raisins because they have higher levels of antioxidants compared to other dried fruits. The drying process preserves antioxidants.
Another snack listed in the “antioxidant food list” is pecans! They contain the most antioxidant capacity of any other nut and is among the top category of foods to contain the highest antioxidant capacity.
3. Lunch or Dinner is Served
Add some greens to your lunch and dinner!
You can never go wrong with a green salad. Aside from being classified as one of the foods high in antioxidants, eating a salad can help lower cholesterol levels and prevent constipation because it’s high in fiber.
Good to remember… Broccoli, spinach, carrots, and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens, and kale.
4. Delightful Desserts!
You can never go wrong with desserts!
Antioxidant-rich desserts will allow us to enjoy a good combination of ingredients to take care of ourselves. Here are some dessert ideas…
- Sugar-Free Strawberry Almond Cream — It is such a delight! Put aside the sugar and achieve a spectacular finish, thanks to the almonds that will give it the sweetness.
- Quesada with Blackberries — It is one of the best options for cooking a spoonful of dessert that always looks good. They are one of the fruits with the most antioxidants that exist, a real pleasure.
- Cold Custard Tart with Blueberries — It is one of the quickest and easiest desserts to prepare. Blueberries, in addition to being rich in antioxidants, are perfect for preventing urine infections.
5. Drinks, Anyone?
No, I didn’t mean cocktails. I meant drinks as beverages.
Replace your soda with tea or coffee, both of which boast antioxidant compounds.
Tea is a very rich source of a specific kind of antioxidant called flavonoids. On the other hand, coffee is very rich in antioxidants — including polyphenols and hydrocinnamic acids — that may improve health.
6. Think Outside the Box: Add Beans!
Time to be creative in adding foods high in antioxidants to your diet.
Powerful antioxidants can also be found in a variety of unexpected foods like beans. They are also one of the best vegetable sources of antioxidants. Some beans such as pinto beans contain a particular antioxidant called kaempferol, which is essential in reducing chronic inflammation.
7. Cook Lightly, Please
Here’s a friendly reminder… Please cook lightly.
If you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. It might be better to steam and not boil. Boiling may reduce antioxidant content by as much as 60 percent.
8. Time to Grow a Veggie Garden
What time is it? It’s time to grow a veggie garden and plant some foods high in antioxidants.
Experts from Harvard Health Publishing believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store.
9. Take Your Healthy Diet on Vacation
Going on vacation? Take your diet with you too!
Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new healthy foods. Explore the places’ traditions and prepare to be amazed that they also serve foods high in antioxidants.
10. Learn to Cook (If You Want To)
If you feel like cooking is for you then it’s time to try it out and fall in love with it.
If you’re cooking, you’re not just opening bags and boxes. Cooking involves knowing what you put in your food — are there enough foods high in antioxidants? Contrary to ordering out a lot, you might not know if what you’re ordering has enough nutrients and antioxidants.
These are just a few things that you can do to add foods high in antioxidants to your healthy diet.
Do you need something to help you keep track of your healthy diet? My 2022 Habit Change Journal can be of help with that too. Each month is jam-packed with different focuses in each of the big 5 areas of life to unleash your personal development transformation.