nutrition facts

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
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.

There are 10 steps to getting more antioxidants into your diet.

1.Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries
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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.

3.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 m้lange of fresh vegetables like string beans
tomatoes
peppers and red onions.

4.Dessert

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

5.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.

6.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.

7.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.

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’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.