We have learned about antioxidants before. In the previous post has written that antioxidants give many beneficial to our health. They help prevent cell damage that could lead to cancer or heart disease. They also fight free radicals, which are a cellular by-product that causes aging by damaging the DNA. Antioxidants also help our immune system.
Given everything we know about antioxidants and their beneficial properties, is more surprising people do not get enough fruits and vegetables, major sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables per day, but they get 7-10 servings is best.
Here are easy steps you can follow to get more antioxidants into your diet:
1. Breakfast
Breakfast need not be a toaster tart rushed out of the door. Throw some strawberries, 100% juice and yogurt in blender, blend for a delicious cup and head out the door. You just add one to three servings of fruit to your daily intake. Or throw some berries on your cereal cold or hot.
Saying that does not really have time in the morning and usually grab something in the race. Even the Golden Arches can be a little help here. Order a fruit and yogurt parfait and some apple slices. For around $ 2, you must supply a breakfast for two servings of fruit.
2. Lunch and Dinner
It may sound trite, but add a salad for each of your main meals a day can add loads to your overall health and wellness. They do not have to be boring and not have to be green salad. If you’re classic, add a few pieces of red pepper to your green salad, some tomatoes to the Greek salad, blueberry pie or your field greens. Prepare a broccoli salad for lunch, or a mixture of adventure and rice salad with a mixture of fresh vegetables like string beans, tomatoes, peppers and red onions.
3. Snacks
Here is 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 carrots dipped in humus? Consider a handful of pecans and crunch of a good antioxidant boost.
4. Beverages
Replace soda with tea or coffee, with antioxidant compounds. Have a glass of wine with dinner or for a real change of pace, pouring a cup of Chai tea
5. Dessert
Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.
6. Think outside the box
We know we can get our fix antioxidant berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods such as red potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power of blueberries, experts say. Therefore, his salad full of vegetables, rice, beans to add more antioxidants.
7. Cook Lightly
Do you think being good every night preparing vegetables for your family dinner? if you’re overcooking the vegetables, you are cooking out a large amount of the beneficial properties of antioxidants. Steam (not boil) vegetables, and stop cooking when you have all of their bright color and most of its bite.
8. 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.
9. 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.
10. Learn to cook
If you’re cooking, you are not opening the bags and boxes. Cooking involves peeling and washing vegetables, preparing food and pay attention to how things are cooked. If you’re ordering out every night, which is much less likely to eat natural foods and fruits and vegetables that provide the basis of our intake of antioxidants.