It is well known that antioxidants are quite helpful for maintaining health. According to some theories, antioxidants in food can improve the health of your heart and other organs, boost your immune system, delay or reverse the aging process, and prevent cancer.
Given all we know about antioxidants and their health benefits, it’s remarkable that more individuals don’t consume enough of the main antioxidant sources—fruits and vegetables. A minimum of five servings of fruits and vegetables should be consumed each day, but experts advise consuming seven to ten.
To increase the amount of antioxidants in your diet, follow these 10 steps.
Breakfast
Breakfast doesn’t have to be a hastily prepared toaster pastry before leaving. Blend some strawberries, 100% juice, and yogurt; transfer your delectable concoction to a cup; and then leave. You’ve just increased your daily consumption of fruits by one to three servings. Alternatively, add some berries to your hot or cold cereal. Say you typically grab something on the go in the morning since you really don’t have time. Here, even the Golden Arches can be of assistance. Get some apple slices and a fruit and yogurt parfait. You may have a breakfast that includes one to two servings of fruit for roughly $2.
Snacks
Here’s a quick technique to increase the amount of antioxidants in your diet. How about some fresh red grapes or a handful of raisins for a snack? Strawberries can be dipped in yogurt. Although you’ll feel decadent, the berries give you the color you want. Do you need some crunch? How about some hummus-dipped baby carrots? Pecans are a good option if you want some crunch and an antioxidant boost.
Lunch and dinner
Even though it may seem obvious, including a salad in each of your daily meals can greatly improve your general health and well-being. They don’t have to be monotonous or limited to salad greens. Add some red pepper slices to your green salad, some tomatoes to your Greek salad, or some tart cranberries to your field greens if you want to stick to the traditional flavors. Prepare a quick broccoli salad for lunch or, if you’re feeling daring, assemble a rice salad with a variety of fresh vegetables, including string beans, tomatoes, peppers, and red onions.
Dessert
Berries are a delicious way to round off a day of nutritious, antioxidant-rich eating, whether with or without whipped cream or chocolate.
Beverages
Instead of soda, switch to tea or coffee, both of which contain antioxidants. Pour yourself a mug of chai tea or, for a genuine change of pace, a glass of wine to enjoy with supper.
Think Outside the Box
Researchers have discovered potent antioxidants in a variety of unexpected foods, including russet potatoes, artichokes, and little red beans, in addition to well-known foods like berries, salads, and the like. In fact, according to researchers, the beans may be more antioxidant-rich than blueberries. So add some beans for even more antioxidants to your rice salad of vegetables.
Cook Lightly
Making vegetables for your family’s dinner every night makes you feel wonderful, right? But if you overcook the vegetables, you’ll cook out a lot of the antioxidants’ health benefits. Vegetables should be steamed, not boiled, and should be finished boiling after they have completely developed their vibrant color and most of their bite.
Plant a garden
According to experts, those who grow and harvest their own vegetables are much more likely to consume more fruits and vegetables than those who purchase their food from a store. So start a garden, nurture it, and enjoy the (figurative) rewards of your labor.
Take your healthy diet on vacation
Unhealthy eating is one thing that far too many of us think we can take a break from when we go on vacation. Consider your trip as an opportunity to try different foods. In a restaurant, place an order for an intriguing vegetable dish, then watch the chef cook it.
Learn to Cook
Opening boxes and bags is not something you do when cooking. Cleaning and peeling vegetables, preparing complete foods, and paying attention to how things are cooked are all part of cooking. If you regularly order takeout, you are much less likely to consume the natural fruits and vegetables and whole meals that are the foundation of our antioxidant consumption.
