Antioxidants are well known to be very helpful to overall health. Antioxidants are thought to strengthen your immune system, boost your energy levels, prevent cancer, reverse or reduce the aging process, and improve the condition of your heart and other organs.
The fact that more individuals don't consume enough fruits and vegetables, which are the main sources of antioxidants, is astounding, given what we now know about antioxidants and their health-promoting qualities. A minimum of five servings of fruits and vegetables should be consumed each day, although experts advise consuming seven to ten servings.
To increase the amount of antioxidants in your diet, follow these ten actions.
1. Breakfast
Breakfast need not consist of a hastily prepared toast tart before heading out the door. Blend some yogurt, 100% juice, and strawberries in a blender; transfer your tasty concoction into a cup and go. You have now increased your daily fruit consumption to one to three servings. Alternatively, top your hot or cold cereal with some berries.
Let's say you normally grab things on the fly in the morning since you really don't have time. Here, even the Golden Arches may be of assistance. Get some apple slices and a parfait with fruit and yogurt. You may have a breakfast that includes one or two servings of fruit for roughly $2.
2. Snack Items
Including additional antioxidants in your diet is simple with this method. What about some fresh red grapes or a handful of raisins as a snack? Dip strawberries into yogurt. Though the berries give you the desired hue, you'll still feel luscious. Require a hurry? A few small carrots dipped in hummus would be great. For a wonderful antioxidant boost and crunch, try a handful of pecans.
3. Meals and snacks
Although it may seem cliché, including a salad with your major meals every day may greatly improve your general health and wellbeing. They don't have to be limited to salad greens or monotonous. If you're going for a conventional approach, top your field greens with tart cranberries, Greek salad with tomatoes, or green salad with slices of red pepper. Make a rice salad with a variety of fresh veggies, such as string beans, tomatoes, peppers, and red onions, or have some fun and make a broccoli salad.
4. Give up.
A day full of nutritious, high-antioxidant food may be wonderfully rounded off with berries, whether they are served with whipped cream or chocolate.
5. Drinks
Tea and coffee, both of which contain antioxidant components, are a better option than soda. Pour yourself a drink of chai tea for a refreshing change of pace, or have a bottle of wine with your supper.
6. Experiment
Researchers have discovered that potent antioxidants may be found in a range of surprising foods, such as russet potatoes, artichokes, and little red beans. We already know that berries, salads, and similar foods are good sources of antioxidants. According to scientists, the antioxidant potential of the beans may actually exceed that of the blueberries. Thus, for even more antioxidants, add some beans to your vegetable-rich rice salad.
7. Cook gently.
You prepare veggies for your family's supper every night, and you feel good about it. However, overcooking vegetables destroys many of their health-promoting antioxidant qualities. Vegetables should be steamed rather than boiled; cook them until they retain most of their bite and all of their vibrant color.
8. Establish a garden.
According to experts, those who grow and harvest their own fruits and vegetables are considerably more likely to consume a greater variety of fruits and vegetables than those who purchase their produce from the grocery store. Plant a garden, see its growth, and enjoy the tangible results of your hard work.
9. Pack a nutritious diet for your trip.
Far too many of us see vacations as a chance to escape from everything, including eating healthily. Consider taking a trip as an opportunity to sample different cuisines. In a restaurant, order a meal of intriguing vegetables and then observe the chef's preparation technique.
10. Acquire cooking skills.
You are not opening boxes and bags while you are cooking. Cleaning and peeling vegetables, preparing whole meals, and monitoring the cooking process are all part of cooking. You're far less likely to be consuming the natural fruits and vegetables and whole meals that form the foundation of our antioxidant intake if you eat takeout every night.