|Healthy Diet Plans >> Antioxidants >> Antioxidant Foods|
A diet of antioxidant foods is rich in polyphenols, carotenoids, minerals, and vitamins which help repair and protect the cells of our body from the damaging effects of free radicals. Every cell in our body needs oxygen for effective functioning. However, oxygen can also cause damage to the cells in a process called oxidation. The damage that is caused by the free radicals can lead to chronic diseases like arthritis, cancer, and atherosclerosis. These free radicals tend to interfere with the nervous system and reduce its ability to function properly, thereby making us vulnerable to flu, common cold, and other infections.
Antioxidants are present naturally in many foods. Vegetables and fruits are considered to be rich antioxidant foods and should be included in your diet. They are also natural antioxidant foods. Some of the best antioxidant foods include whole grains, tea, soy, carrots, and garlic. Other healthy antioxidant foods include berries like cherries, raspberries, strawberries, and blueberries and also other fruits like kiwi, pineapple, plum, grapefruit, orange, and grapes. Dry fruits like apricots, prunes, and dates are rich in beta carotene. Vegetables like red beet, lemon, chili pepper, red cabbage, spinach, Brussels sprouts, broccoli, and artichokes are also good sources of antioxidants. Legumes like pinto beans, broad beans, and soybeans are rich in Genistein which is considered to be an antioxidant that is quite powerful. Antioxidant foods also include nuts such as pecans, hazelnuts, walnuts, and peanuts and sunflower seeds. Cereals like corn, barley, millet, and oats are also rich in antioxidants.
Including antioxidant foods and drinks in your daily diet can bring down the risks of cancer and heart disease. The key is to make combinations of these sources of antioxidants in a creative way and add them to your diet plan. The plan should contain variations so that it can be followed for a long time. A sample antioxidant diet plan that you could follow is to consume some cereal to begin your mornings. Also add some juicy berries to your cereal which can make it quite tasty. You can also eat raisins, oatmeal, and yoghurt mixed with some fresh blueberries or a glass of fresh fruit juice. For lunch, kidney beans or red beans can be a healthy addition to salads, pastas, or tacos. You could also include some mixed vegetables along with a fruit to have a complete meal. If you want to eat some meat, you could try a chicken salad with some mixed vegetables. Drink some green tea during your afternoon break. Green tea has a lot of health benefits and can also make you feel refreshed. For dinner you can eat a beef or chicken stir fry with mushrooms, asparagus, and bell peppers. Instead of using lettuce for your sandwich you can also make use of spinach. You can also add some chopped fruits to yoghurt and eat it for dessert.
Many of the foods listed below are considered to be top antioxidant foods and are essential for good health. These sources of food are rich in antioxidants and can be easily included in your diet. Some other high antioxidant foods include tomatoes, broccoli, berries, green tea, and garlic. Tomatoes have high antioxidant content and help in boosting the immune system. The red coloration of the tomatoes is because of lycopene, which is a powerful antioxidant that fights infections. Therefore, tomatoes can enable the health conscious to reap the antioxidants benefits. Tomatoes are also included as one of the antioxidant foods for cancer. Broccoli is rich in phytonutrient oxidants that provide long term protection against many diseases. Broccoli is considered to be the best choice when selecting foods rich in antioxidants. You can also include broccoli in your favorite dishes like pasta or pizza and improve their nutritional value. It is important that you avoid overcooking the broccoli as essential nutrients will get destroyed. Garlic is a very good source of antioxidants and provides a lot of benefits to health. Apart from being a flavor enhancer, it is one of the antioxidant foods that can be most easily obtained. Garlic’s antioxidant properties can significantly reduce the risk of cancers.
|Submitted on January 16, 2014|