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How to add antioxidants to your diet

If you’re like most people, you want to live longer and look younger — and they are two connected goals.

There are a lot of ways to improve your odds of achieving both, such as reducing stress, getting regular physical activity, and eating a healthy, balanced diet. But one of the simplest and most effective ways is to make sure you’re getting enough antioxidants into your body.

It can be difficult to get a healthy amount of antioxidants from the typical American diet, which is why it’s important to be intentional about adding them to your diet.

We all know that antioxidants are good for us, but how can we get their health benefits without having to sacrifice taste?

We’ve put together this list of ways to add these important elements to your diet so that you can reap the rewards without feeling like you’re eating boring, healthy food.

What are antioxidants?

Antioxidants are man-made or natural substances that may help protect your cells from certain types of damage. They are known to fight off harmful substances that are produced by the body called free radicals.

As you age, you begin to notice changes in your body, especially if you are over the age of 40. While there are many possible explanations for these changes, a common root cause of most health issues is oxidative stress.

Oxidative stress happens when the body produces too many unstable molecules, known as free radicals. These molecules are naturally formed by the body when you exercise, when you break down food, or when you are exposed to various environmental factors, such as sunlight, pollution, and cigarette smoke.

As a result, the body naturally produces powerful antioxidants such as glutathione and alpha lipoic acid to neutralize free radicals. However, as you produce fewer of these antioxidants over time, you are more susceptible to the damaging effects of free radicals, which can include chronic inflammation, cardiovascular disease, cancer, and Parkinson’s disease.

What are antioxidants good for?

There are many types of antioxidants (vitamins, minerals, and phytochemicals) with varying health benefits, but all of them have one thing in common: they help to protect your cells from oxidative stress.

The most common antioxidants are vitamins (vitamin A, C, E), minerals (selenium, copper, zinc), and phytochemicals (lycopene, anthocyanin, resveratrol, catechins).

Some of the benefits of most common antioxidants are:

• Reduces inflammation
• Boosts immunity
• Decreases risk against chronic diseases, such as heart disease, cancer, diabetes, cataracts, and certain brain disorders

Ways to add antioxidants to your diet

While the body produces some antioxidants naturally, the most effective way to get them is through diet and supplementation.

Antioxidants can be mostly found in plants and plant foods, including fruits, vegetables, whole grains, nuts, legumes, and seeds. However, with the modern diet, it can be challenging to consume a good antioxidant intake from fruits and vegetables.

Let’s take a look at some of the easiest to add antioxidants to your diet, especially during the holidays!

1. Eat various colorful fruits and vegetables

Fruits and vegetables are not only a great source of antioxidants but also essential vitamins, minerals, and fiber. While it’s still important to eat a wide variety of fruits and vegetables, focus on adding more brightly colored ones to your diet.

Some of the most antioxidant-rich fruits and vegetables include berries (strawberries, blueberries, raspberries), deep yellow to orange vegetables (tomatoes, carrots, sweet potatoes), dark leafy greens (spinach, kale, Swiss chard), and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower).

If you’re not sure how to incorporate these into your diet, you can try to add more berries to your morning oatmeal or smoothie, make a salad with greens and roasted veggies for lunch, dip your favorite chips in salsa, or eat a sweet potato as a side dish at dinner.

2. Incorporate herbs and spices into your meals

Herbs and spices are potent sources of antioxidants and can add flavor to your food without adding salt or sugar. Oregano, basil leaves, cloves, turmeric, cinnamon, and ginger are especially high in antioxidants.

So the next time you’re cooking, try adding fresh or dried herbs to roasted vegetables, cooked grains, soups, and stews. You can also make your own herb-infused oil or vinegar to use as a salad dressing or marinade.

3. Enjoy a cup (or scoop) of green tea

Whether you enjoy it hot or iced, green tea is a great way to incorporate antioxidants into your diet.

Green tea is made from the Camellia sinensis plant and is rich in catechins, a type of antioxidant that has been shown to boost heart health, lower cholesterol levels, and protect against cancer.

In fact, green tea has higher antioxidant levels than black tea and coffee.

To get the most benefits from green tea, brew it fresh and drink it without adding milk or sugar. If you don’t like the taste of plain green tea, you can add a bit of lemon or honey.

But if you’re not a tea lover, you can also use it to make a healthy stir-fry sauce or marinade for grilled meats.

4. Snack on nuts and seeds

If you’re looking for a healthy snack that’s high in antioxidants, reach for nuts and seeds.

Nuts and seeds are not only an excellent source of antioxidants but also heart-healthy unsaturated fats, protein, fiber, vitamins, and minerals. Some of the best nuts and seeds for antioxidants include walnuts, pistachios, almonds, hazelnuts, sunflower seeds, pumpkin seeds, flaxseeds, and chia seeds.

You can add nuts and seeds to your diet by eating them as a snack or adding them to salads, trail mixes, yogurt bowls, oatmeal, or baked goods. You can also make your own nut butter or seed butter at home.

5. Make sure you’re getting enough vitamin C

For many people, adding vitamin C to their diet is an easy way to get more antioxidants.

Vitamin C is a water-soluble vitamin that acts as a potent antioxidant in the body. It’s found in a variety of fruits and vegetables, including oranges, grapefruits, strawberries, broccoli, kale, bell peppers, and Brussels sprouts.

While you can get vitamin C from foods, it’s also important to take a supplement, especially if you don’t eat a lot of fruits and vegetables. The recommended daily intake for vitamin C is 75-90 mg for healthy adults. However, you may need more if you’re exposed to a lot of environmental stressors, such as pollution or cigarette smoke.

You can get your daily dose of vitamin C by eating citrus fruits, berries, and various vegetables like bell peppers, broccoli, and kale. You can also take a supplement if you don’t think you’re getting enough from diet alone.

6. Start your day with a smoothie

The best thing about smoothies is that they’re a great way to pack in a lot of nutrients, including antioxidants, into one drink. And, they’re easy to make and can be customized to your liking.

To make a nutrient-rich smoothie, start with your choice of unsweetened plant or dairy milk. Then add fresh or frozen fruits, such as berries, apples, and bananas, and leafy greens like spinach, kale, and arugula.

You can also add a handful of nuts or seeds for some extra healthy fats and protein and spices, like cinnamon or nutmeg for extra flavor. For some sweetness and creaminess, add yogurt or nut butter.

7. Add cacao nibs or powder to your recipes

Rich in antioxidants called flavonoids, cacao nibs are made from crushed cacao beans and are the purest and healthiest form of chocolate you can eat. It’s a great way to add antioxidants to your diet if you’re a chocolate lover.

It can be used to make healthy versions of your favorite desserts, such as brownies, cookies, and cakes. It can also be added to smoothies, oatmeal, hot beverages, or yogurt for a nutrient boost.

Choose cacao nibs and powders that are unsweetened and avoid cacao products that are high in sugar or other unhealthy ingredients.

 

While these are all fundamental principles to incorporate into your lifestyle, even they can fall short of providing us adequate amounts of these vital antioxidants because of the way stress, toxins, pollution, and even electricity can drain our bodies of their levels.

The BEST way to ensure you are keeping up with your body’s needs is to add a daily supplement with levels of vitamins, minerals, AND antioxidants as they all work together for maximum benefit.

Are antioxidants good for you?

Adding antioxidants to your diet is a simple and effective way to protect your cells from oxidative damage and improve your immune health. While the body naturally produces antioxidants, you still need to get them from diet and supplementation, especially if you don’t eat a wide variety of foods.

Fruits and vegetables are significant sources of antioxidants, but you can also find them in herbs and spices, nuts and seeds, green tea, and cacao. These ingredients can level up your meals with an antioxidant punch and nutrient boost.

But if you’re searching for an ultimate energy and immune booster, you can’t go wrong with our Resveratrol Max Super Antioxidant and Anti-inflammatory supplement. It is made from resveratrol with 50% trans-resveratrol, which is a polyphenol known to have antioxidant properties to boost your overall health.

Enjoy a Zen life with a bottle of this antioxidant supplement today!