Eating An Antioxidant Rich Diet
Antioxidants are anti agers. Antioxidants are immune system boosters.
Eating a diet rich in antioxidant foods is an essential part of feeling young and looking young. If you want younger looking skin you need to nourish your body and I guarantee you antioxidant foods will show on your skin. While this may sound like just good common sense there are many people who don’t eat enough fruits and vegetables (5 and 5 daily). They get very few antioxidant rich foods and opt for quick processed foods instead. It’s simple to get enough antioxidants in your diet if you shop color, shop fresh and with a high antioxidant diet in mind. You can prepare quick delicious meals (even cooking for kids) with fresh ingredients. I’ll share some really quick and delicious menu ideas with you too.
Antioxidants are vitamins and other nutrients that boose your immune system and help prevent damage to the heart and other tissues.
An antioxidant rich diet includes plenty of Vitamin C, Vitamin E, Cartenoids, Bioflavinoids, and Beta – Carotene.
I’m sure most of you have heard of all these antioxidants and are aware they are supplements you can take, but they’re in your food. There’s no need to take, what do we have there, 6 or more supplements a day. You can get all of them in an antioxidant rich diet full of fruits and vegetables, nuts, beans, herbs and tea. You do need all of these because they work together and on different parts of the body, but with a varied diet and a focus on color you’ll get what you need.
When you go to the store put the most colorful fresh foods you can find into your basket. Once you get to checkout your little pile of food will look so healthy the check out gals will want to come for dinner. What do you have? Lots of delicious food that are high in antioxidants. Your antioxidant rich diet.
Things to include in your antioxidant diet
Fresh Fruits and Vegetables
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Berries – blueberries, blackberries, cranberries, strawberries and raspberries – when fresh are not available choose the frozen or stock up in the summer months and you can freeze berries easily.
Apples – red delicious, granny smith and gala in order of highest amount to lowest amount of antioxidants, but all are great.
Plums and Prunes
Black and Red Grapes
Pomegranates
0ranges
Pineapple
Cantalope
Peaches
Pears
Kiwi
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Asparagus
Avocado
Alfalfa sprouts
Beets
Broccoli
Cabbage
Carrots
Celery
Green beans
Dark green lettuce
Spinach
Cayenne peppers
Green chile peppers
Sweet peppers
Russet potatoes
Tomatoes
Nuts, Teas and Herbs
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Teas – black, greens and oolong
Herbs – garlic, cayenne, cinnamon, cloves, oregano
Nuts – pecans, hazelnuts and walnuts are especially high in antioxidants
Quick and Healthy Ways to Eat Those Antioxidant Rich Foods
Breakfasts
Whole grain cereal with fresh fruit
Plain yogurt mixed with fresh fruit
Wheat bagels with low sugar plum jam
Fruit Smoothies
Omelet with veggies – peppers, tomato, mushrooms, onions
Jello – I almost always have jello mixed with fruit around. My favorite is with crushed pineapple, whole berry cranberry sauce and walnuts. Add nuts and fruit of your choice.
Beverages
Drink tea instead of coffee – There are tons of wonderful varieties and all contain antioxidants.
Fresh squeezed orange juice, grapefruit juice or good unsweetened apple juice – the juice section of your grocery store has some great organic juices that aren’t full of sugar. Some are more affordable than others.
Lunches – you can easily pack these.
Whole wheat veggie bagel – include cream cheese, poupon mustard, alfalfa sprouts, tomato, cucumber and spinach (you can easily add tuna to this and swap out for the cream cheese)
Fresh veggies and garlic spinach dip – carrots, celery, broccoli, peppers, cucumbers
Sliced apples and pears with cheese, add some pecans and fresh figs
Fresh fruit salad with honey lemon poppy seed dressing
Yogurt with fruit, nuts and granola
Celery and peanut butter – I like to mix ground flax seed in the PB and top with dried cranberries
Green salad topped with olives (black or green) feta cheese, dried cranberries and walnuts with vinagrette dressing
Homemade vegetable soup – you can make a big batch of this quickly on the weekend then freeze and microwave
Dinners
Chicken fajitas – top with peppers, onions, black beans and avocados and salsa
Black Bean Quesadillas with tomatoes, lettuce, peppers, and olives
Broccoli stir fry with walnuts, red pepper and sesame seeds
Red Cabbage and carrot asian slaw
Baked potato topped with broccoli and cheese
Pasta with clams and tomatoes, olive oil, garlic
Wild rice pilaf with veggies and spices
Salmon with cucumber, yogurt and dill sauce
Chicken strips sauted with colorful peppers, garlic, olive oil with spinach linguini
Spaghetti with homemade marinara sauce.
French bread with olive oil mop with tons of garlic, oregano and romano cheese and a green salad loaded with veggies
Green Chile Stew – You can make this with or without meat. I like both ground beef and cubed beef, potatoes, green chiles, garlic, onions, tomatoes, pinto beans, a bit of oregano and a tortilla for sopping up the broth.
Desserts
Fresh Fruit!
A bowl of fresh pineapple, berries, banana topped with lemon curd is my favorite. We can eat this most any night of the week.
