It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.
Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.
Let’s look at 10 ways to get more antioxidants into your diet.
Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries or blueberries, a handful of greens, almond or coconut mik, and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.
Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be of some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.
Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.
3. Lunch and dinner
It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.
Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.
Replace your soda with tea or coffee, both of which boast antioxidant compounds. For a real change of pace, pour a glass of chai tea.
6. Think outside the box
We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your next salad full of vegetables, add some beans for even more antioxidants.
7. Cook lightly to get the most antioxidant benefits
You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they have all of their bright color and most of their bite.
8. Plant a garden
Experts 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. So plant a garden, watch it grow and eat the fruits (literally) of your labor.
9. Take your healthy diet on vacation
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 foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish. Make it fun!
10. Improve your cooking skills
If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.
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Heidi Price is a Certified Functional Nutrition and Lifestyle Practitioner who has suffered from TMJ for over thirty years. She teaches people who suffer from TMJ, crooked teeth, and/or missing teeth how these conditions affect the whole body, and helps them to reclaim their lives.
After her many years of searching for the missing puzzle piece in her healing journey, she experienced tremendous relief from the pain and inflammation associated with TMJ through nutrition and lifestyle modifications in conjunction with neuromuscular dentistry. She quit her job and went back to school to earn her certification to create a life full of health, passion, and purpose to be able to help others like her to reduce or eliminate the downstream effects on their body as a result of TMJ, cooked teeth, and/or missing teeth.
She is the founder of Balanced Health Through Nutrition LLC and is dedicated to educating her clients and working with them to create a customized nutrition and lifestyle design with the utmost empathy and compassion for their unique challenges.