It’s no secret that antioxidants are extremely beneficial for good health. The antioxidants in foods are believed to help prevent cancer, reverse or slow down the ageing process, improve the immune system, boost energy, and improve the health of the heart and other organs.
With all that we know about antioxidants and their beneficial properties, it is surprising that more and more people are not eating enough fruits and vegetables, the main sources of antioxidants. Experts recommend eating at least 5 servings of fruits and vegetables a day but say 7 to 10 servings are better.
Here are 10 steps to getting more antioxidants from your diet:
1 Eat Breakfast
Breakfast doesn’t need to be some rushed toast. Put strawberries, 100% juice and yoghurt in a blender; pour your delicious mixture into a mug and walk out the door. You just added one to three servings of fruit to your daily intake. Or add berries to your hot or cold cereal.
Let’s say you don’t really have time in the morning and you usually grab something while rushing to work. The Golden Arches can also come in handy here. Order a fruit and yoghurt parfait with some apple slices, which isn’t ideal by any means imaginable, but you’ve got a breakfast of one or two servings of fruit.
This is an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack or a few nice bright red grapes? Dip some strawberries in yoghurt. How about small carrots dipped in hummus?
Consider a handful of pecans if you need some crunch and a good antioxidant boost.
3 Breakfast and Dinner
It may seem trivial, but adding a salad to each of your daily main meals can boost your overall health and well-being. They don’t have to be boring and they don’t have to be just green salads. If you choose the classic, add slices of red pepper to a green salad, tomatoes to a Greek salad, or spicy cranberries to your field vegetables. Make a broccoli salad for lunch or be adventurous and eat a rice salad with a mix of fresh veggies like chickpeas, tomatoes, peppers, and red onions.
Berries, with or without whipped cream or chocolate, are a great way to end the day with a healthy, antioxidant-rich treat.
5 Soft drinks
Replace soda with tea or coffee, both of which contain antioxidant compounds. Have a glass of wine with dinner or for a real change of pace, try some chai.
6 Mix and match
We know we can get a dose of antioxidants from berries, salads and the like, but researchers say powerful antioxidants can be found in many unexpected foods, such as red potatoes, artichokes, and some types of beans. So for your vegetable-filled rice salad, add beans for even more antioxidants.
7 Don’t overcook
You think you’re good at cooking vegetables every night for the family dinner. But if you overcook the vegetables, you are cooking up many of the beneficial properties of antioxidants.
Steam the vegetables (do not boil) and stop cooking when the vegetables are bright in colour and most of the pieces are ready to eat.
8 Get Gardening
Experts believe that people who grow and harvest their own vegetables in their gardens are more likely to eat more fruit and vegetables than people who buy their produce from the store. So plant a garden, watch it grow, and (literally) eat the fruits of your labour.
9 Eating healthy on holiday
Too many of us see the holidays as a time to take a break from everything, including healthy eating. Think of the holidays as a way to experiment with new foods. Order a delicious vegetable dish at a restaurant, then pay attention to how the chef prepares the dish.
10 Learn to cook
If you cook, you don’t open bags and boxes. Cooking means washing and peeling vegetables, preparing whole foods, and paying attention to how dishes are cooked. If you order out every night, you’re less likely to eat whole foods and the natural fruits and vegetables that form the basis of our antioxidant intake.
If you of your small steps involves eating more fruit and vegetables, you may want to read: https://newhealthoutlook.com/10-ways-to-sneak-some-extra-fruits-and-vegetables-in-and-improve-your-familys-diet
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