Why And How To Get More Antioxidants Into Your Diet

What are antioxidants?

Antioxidants counter the effects of oxidants by binding with free radicals before they can cause damage. They then convert them into non-damaging biochemical substances, assisting enormously with the reparation of cellular damage.

The prefix ‘anti’ means against, in opposition to, or corrective in nature. In this case, the ‘anti’ in antioxidant describes the effect these chemicals have against oxidants.

What are oxidants?

Oxidants, usually referred to as ‘free radicals’ are produced as a natural by-product of the millions of biochemical processes undertaken by the body every minute. The same life-giving oxygen that supports all the functions of the body creates these harmful by-products which cause cell damage, usually to DNA, fats and proteins.

Free radicals also enter the body through external influences such as exposure to the sun, pesticides and other kinds of environmental pollution. In addition, their levels are increased by mental and physical stress, the consumption of alcoholic beverages, unhealthy foods, and cigarette smoke.

In much the same way as oxidation causes rust on cars, oxidation inside the body causes a breakdown of cells. If the amount of free radical oxidation in the body is allowed to rise to an unhealthy level, it can result in extensive damage to cellular components and can accelerate the ageing process.

More importantly, it may contribute to a wide range of degenerative illnesses and reduce the body’s ability to deal with other problems, including cardiovascular malfunction, eye disease, and cancer.

Additionally, it may result in a compromised immune system, leading to immunological disorders and lessening of the body’s ability to heal wounds and overcome infections. Some studies indicate possible links to arthritis and similar chronic conditions.

So, antioxidants counter these effects by binding to free radicals and repairing cellular damage.

Antioxidant enzymes

Certain antioxidant enzymes are produced within the body. The most-well-known of these are catalase, superoxide dismutase and glutathione.

Catalase coverts hydrogen peroxide into water and oxygen.

Superoxide dismutase breaks antioxidants down into hydrogen peroxide.

Glutathione is a detoxifying agent, changing the form of toxins so that they are easily eliminated by the body.

Other antioxidants can be consumed through the diet. Some of the better known include the antioxidant vitamins beta-carotene, vitamin B6, vitamin C and vitamin E.

Minerals such as selenium, zinc, glutathione and co-enzyme Q10 may also have antioxidant properties, and so may flavonoids such as cranberry, some amino acids, plus organic extracts from milk thistle and the tree known as ginkgo biloba.

A diet rich in fresh fruits and vegetables provides a large supply of these antioxidants to help eliminate damaging free radicals. The highest concentrations are found in fruits and leafy green vegetables, such as carrots, orange and red peppers, spinach and tomatoes.

Cooking can destroy some antioxidants and interfere with the body’s ability to absorb them, so eating raw vegetables and fruit, and including sprouts in the diet can help. Steaming vegetables as opposed to frying, microwaving or boiling is also a good idea.

Antioxidants are best taken in combination, since single antioxidants such as vitamin E need other vitamins in order to work as an effective antioxidant.

Food and natural supplements may also provide bio-available source of antioxidants. Natural products from the rain forests of the world are some of the best sources of natural antioxidants ever found.

Fruits like the acai berry are amazing the health world because of the wide range and high number of antioxidants they contain, making them a perfect source of antioxidants.

How to get more antioxidants into your diet

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, improve skin health, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.

Here are 15 steps to getting more antioxidants into your diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there.

We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative to stay healthy. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

1. Breakfast

You can start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender.

You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work.

To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

However, breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.

2. Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for.

Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking.

You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Sandwiches

Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich.

Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens.

If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens.

Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

So have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Dessert

Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

Also, berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

6. Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

7. Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

8. Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.

9. Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

10. Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

11. Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

12. Fruits and vegetables

Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheeseh and serve with grapes.

Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it.

Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new.

You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

13. Fruit and vegetable juice

You can drink fruit and vegetable juice. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack.

Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

14. Vegetable soup

Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

15. Participate in “My veggie Day”

Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick.

Conclusion

It is important to incorporate a few of these ideas in your family diet. This will encourage everyone in your family to eat more fruits and vegetables in no time.

Now that everyone in the family has gotten a taste and enjoyed the sumptuous, healthy diet high in antioxidants, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

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