10 Ways To Get More Antioxidants Into Your Diet

It is common knowledge that antioxidants provide numerous advantages to one’s overall health. It is believed that the antioxidants found in food can assist in the prevention of cancer, the reversal or slowing of the aging process, the enhancement of your immune system, the increase of your energy levels, and the improvement of the health of your heart and other organs.

It is surprising that more people do not consume sufficient amounts of fruits and vegetables, which are the primary food sources that contain antioxidants, given all that we know about the positive effects that antioxidants have. The standard daily intake of fruits and vegetables should consist of at least five portions, but most authorities agree that seven to ten servings is optimal.

Increasing the amount of antioxidants in your food can be accomplished through the following ten methods.

1.Breakfast

It is not necessary to eat a hastily prepared toaster pastry while rushing to get out the door for breakfast. Put some strawberries, juice made from 100% fruit, and yogurt in a blender, and then ladle the resulting delectable concoction into a cup before you leave the house.

You’ve just increased your regular fruit consumption by one to three portions. Congratulations! You could also add some berries to your favorite chilled or warm porridge. Let’s say that you really do not have any time in the morning and that you typically snag something on the way out the door.

Even the familiar Golden Arches can be of some assistance in this situation. Place an order for some apple pieces and a fruit mélange made with yogurt. You can get a breakfast that includes one to two portions of produce for approximately two dollars.

2.Snacks

An simple method to increase the amount of antioxidants in your food is presented here. What do you think about some fresh red grapes or a fistful of raisins for a snack? Dip some strawberries in yogurt. You’re going to get a luxurious feeling, but the cherries are going to give you the flavor you need.

Want some crunch? What do you think about dipping some infant vegetables in hummus? Consider adding a fistful of walnuts to your dish for a satisfying texture and a pleasant increase of antioxidants.

3.Lunch and supper It may sound cliché, but including a salad at each of your three major meals on a daily basis can do a lot for your general health and well-being.

They are not required to be uninteresting, nor are they required to be limited to merely salad leaves. If you want to go for a more traditional look, try adding some pieces of red pepper to your green salad, some tomatoes to your Greek salad, or some acidic cranberries to your field greens.

For lunch, you could make a salad of broccoli, or you could try something new and make a rice salad with a variety of fresh vegetables, such as string beans, tomatoes, peppers, and red onions. Both of these options would be delicious.

4.Dessert The perfect way to cap off a day of consuming nutritious foods high in antioxidants is with berries, whether you add whipped cream or chocolate to them or not.

5.Beverages Alternately, you could drink tea or coffee instead of cola because both of these beverages contain antioxidant substances. Have a glass of wine with supper, or for a true change of pace, serve a drink of chai tea. Either one is a great choice.

6. Avoid falling into predictable patterns of thinking. Researchers have discovered that powerful antioxidants can be found in a variety of surprising foods, such as russet potatoes, artichokes, and small red legumes.

We know that we can get our antioxidant dose from berries, vegetables, and the like, but they say that powerful antioxidants can also be found in a variety of foods that we might not anticipate.

According to the findings of various specialists, the legumes may in reality have a higher antioxidant capacity than blueberries. Therefore, in order to increase the amount of phytonutrients in your rice salad full of vegetables, add some legumes.

7. Cook the food on a low heat. You may believe that you are doing your family a favor by preparing vegetables for the evening meal each night. However, if you prepare the vegetables for an excessively long amount of time, you will destroy a significant amount of the antioxidants’ health benefits. Vegetables should be prepared by steaming rather than boiling, and the preparation process should be terminated when the vegetables have retained the majority of their crispness and vivid color.

8.Plant a backyard The consensus among industry professionals is that individuals who cultivate their own vegetable gardens at home and collect the produce themselves are significantly more likely to consume a sufficient quantity of fruits and vegetables on a daily basis. Plant a garden, enjoy watching it mature, and reward yourself by eating the (figurative and literal) products of your effort.

9. Continue your well-balanced nutrition while you’re away from home. A disproportionate number of us view going on vacation as a license to abandon all of our normal responsibilities, including maintaining a healthy diet. Think of your trip as an opportunity to try out a variety of different cuisines. When dining out, it is a good idea to select a fascinating meal made with vegetables and then observe how the recipe was prepared by the cook.

10.Become a better chef. When you’re in the kitchen, you’re not rummaging through crates and containers. Scrubbing and removing vegetables, preparing whole foods, and paying attention to how things are prepared are all necessary steps in the cooking process.

If you dine out every night, you have a much lower chance of consuming whole foods and natural fruits and vegetables, which are the foundation of our antioxidant consumption. This is especially true if you order food from a restaurant.