Antioxidants are well known to provide several advantages to one’s overall health. It is thought that the antioxidants included in food can assist in the prevention of cancer, the reversal or slowing of the ageing process, the enhancement of your immune system, the rise of your energy levels, and the improvement of the health of your heart and other organs.
It is surprising that more individuals do not consume sufficient amounts of fruits and vegetables, which are the major 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 servings, although most authorities agree that seven to ten servings is optimal.
Increasing the amount of antioxidants in your diet may be accomplished by the following ten strategies.
1.Breakfast
It is not necessary to eat a hastily prepared toaster tart while rushing to get out the door for breakfast. Put some strawberries, juice made from 100% fruit, and yoghurt in a blender, and then pour the resulting delectable concoction into a cup before you leave the house. You’ve just increased your daily fruit consumption by one to three portions. Congratulations! You might also add some berries to your favourite cold or warm cereal.
Let’s say that you really do not have any time in the morning and that you typically grab something on the way out the door. Even the familiar Golden Arches might be of some assistance in this situation. Place an order for some apple slices and a fruit parfait made with yoghurt. You may have a breakfast that includes one to two servings of fruit for around two dollars.
2.Snacks
An easy technique to increase the amount of antioxidants in your diet is shown here. What do you think about some fresh red grapes or a handful of raisins for a snack? Dip some strawberries in yoghurt. You’re going to get a luxurious feeling, but the berries are going to give you the colour you need. Want some crunch? What do you think about dipping some baby carrots in hummus? Consider adding a handful of nuts to your dish for a satisfying crunch and a great dose of antioxidants.
3.Lunch and supper
It may sound cliché, but include a salad at each of your three main meals on a daily basis may do a lot for your general health and well-being. They are not have to be uninteresting, nor are they required to be limited to only salad greens. If you want to go for a more traditional look, try adding some slices of red pepper to your green salad, some tomatoes to your Greek salad, or some tart cranberries to your field greens. For lunch, you could make a salad of broccoli, or you might try something new and make a rice salad with a variety of fresh veggies, such as string beans, tomatoes, peppers, and red onions. Both of these options would be delicious.
4.Dessert
The perfect way to round off a day of eating nutritious foods high in antioxidants is with berries, whether you add whipped cream or chocolate to them or not.
5.Beverages
Alternately, you may drink tea or coffee instead of soda because both of these beverages include antioxidant components. Have a glass of wine with dinner, or for a genuine change of pace, pour a glass of chai tea. Both of these beverages are delicious.
- Avoid falling into predictable patterns of thinking
Researchers have found that powerful antioxidants can be found in a variety of unexpected foods, such as russet potatoes, artichokes, and small red beans. We know that we can get our antioxidant fix from berries, salads, and the like, but they say that powerful antioxidants can also be found in a variety of foods that we might not expect. According to the findings of many specialists, the beans may in reality have a higher antioxidant capacity than blueberries. Therefore, in order to increase the amount of antioxidants in your rice salad full of veggies, add some beans.
- Cook the food on a low heat
You may believe that you are doing your family a favour by cooking veggies for the evening meal each week. However, if you cook the veggies for an excessive amount of time, you will destroy a significant amount of the antioxidants’ healthful benefits. Veggies should be prepared by steaming rather than boiling, and the cooking process should be terminated when the vegetables have retained the majority of their crispness and vivid colour.
8.Plant a garden
The consensus among industry professionals is that those who cultivate their own vegetable gardens at home and gather the product themselves are far more likely to consume a sufficient quantity of fruits and vegetables on a daily basis. Plant a garden, enjoy seeing it mature, and reward yourself by eating the (figurative and actual) fruits of your effort.
- Continue your well-balanced diet when you’re away from home
A disproportionate number of us view going on vacation as a licence to abandon all of our normal responsibilities, including maintaining a healthy diet. Consider your time off as an opportunity to try out a variety of different cuisines. When dining out, it is a good idea to select an unusual meal made with vegetables and then observe how the food was prepared by the chef.
10.Become a better chef
When you’re in the kitchen, you’re not rummaging through boxes and bags. Scrubbing and peeling vegetables, preparing complete foods, and paying attention to how things are cooked are all necessary steps in the cooking process. If you dine out every night, you have a much lower chance of consuming whole meals and natural fruits and vegetables, which are the foundation of our antioxidant consumption. This is especially true if you order food from a restaurant.
