Lifestyle

10 November 2020

It is no secret that antioxidants are incredibly beneficial to good health. It is 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 is 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 10 servings is best. 

Here are 10 steps to getting more antioxidants into your diet.

 1.Breakfast

Breakfast does not have to be a hurried toaster tart on the way out the door. Throw some strawberries­ 100g juice and plant based milk 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. 

2.Snacks

Here is 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 plant based yogurt. You'll feel decadent­ and the berries provide the colour 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 boring,­ but adding a salad to each of your main daily meals can add loads to your overall health and wellbeing. They don't have to be tasteless and they don't have to be just salad greens. If you are going classic­ add some red pepper slices to your green salad­ some tomatoes to the Greek salad­ or tart cranberries to your 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.

4. Dessert

Berries­ with or without a healthy dark chocolate sauce are a wonderful way to end your day of healthy­ antioxidant rich eating.

5.Beverages

Replace your carbonated drinks with tea or coffee,­ both of which boast antioxidant compounds. Or try some of the amazing natural herbal teas on offer today. Its best not to buy the synthetic fruit teas. They have very little nutritional content, and sometimes are just flavourings. Your best bet would be to go to your local health food shop for a look.

6.Think outside the box

We know we can get our antioxidant 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 rice salad full of vegetables­ add some beans for even more antioxidants.

7. Cook Lightly.

Try not overcooking the vegetables­, as a lot of the beneficial properties and the antioxidants will be lost. Steam, don't boil vegetables­, or even better have them raw, 

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 labour.

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.

 10.Learn to cook .

If you are 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 are ordering out every night­ you are far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.