Power Of Antioxidants: 7 Steps To Ramp Up Antioxidant Intake

There are many reasons to consider improving your diet, but not all of them are related to losing weight. By lowering the amount of free radicals in your cells, your food choices can aid in reducing stress in your body. Traditional meals are loaded with salt, fat, and sugar, but many everyday items, like sodas and sweets, can also cause blood sugar and insulin levels to rise. They can also lead to an increase in free radicals, or molecules with unattached electrons, which can cause significant cellular damage.

Read also: Load Up On These Food Sources Of Antioxidants To Alleviate Risk Of Cardiovascular Diseases And Cancer

Antioxidants are frequently mentioned, and eating foods high in them is advised. However, what are they specifically, and why do we need them? Antioxidants are beneficial substances that are often found in foods like fruits and vegetables. They work to protect the body from oxidative stress, a process that is thought to have a role in the onset of a number of diseases. Understanding what a free radical is before discussing what an antioxidant is can help you better appreciate the meaning of the term.

Free radicals are a collective term for highly reactive substances, which means they can adhere to and bind to normal [cells] in the body and ultimately destroy them, including DNA. Antioxidants are useful in this situation. What role do antioxidants play in this situation? They can aid in containing these free radicals, and they are known as scavengers of free radicals. By assisting in the neutralisation of free radicals and other chemicals in your body that might harm cells and tissues, antioxidants work to combat oxidative stress.

The 7 Ways To Increase Your Antioxidant Intake

Keep The Fruit Skin On

Whenever possible, opt for fruits and vegetables with their skins intact. For instance, leaving the skin on an apple provides around 30% more antioxidants. Mangoes, pears, grapes, peaches, plums, and nectarines are other fruits that can be eaten with the peel on.

Select Red Over White Wine

Choose red wine over white wine as it contains higher levels of anthocyanins, potent antioxidants. However, remember that excessive alcohol use can increase the number of free radicals circulating in your body, so moderation is crucial.

Fruits For Desserts

Instead of rich pies and cakes, think about having fruit for dessert. Fruit salads made with apples, cantaloupe, cherries, grapefruit, kiwi, papaya, red grapes, blackberries, raspberries, and strawberries are not only delicious but also teeming with antioxidants.

Sip Green Tea

End your day with a soothing cup of warm green tea. The polyphenols in green tea contribute to oxidative stress reduction. 

Vitamin C Boost

Kickstart your mornings with a small glass of vitamin C-rich orange juice or enhance your cereal with sliced strawberries or kiwi for an antioxidant-packed breakfast.

Incorporate Healthy Fats

Recognise that not all fats are detrimental. Vital fatty acids and vitamin E from sources like olive oil, nuts, seeds, and others can protect cells from oxidative damage while promoting heart health.

Mind The Glycemic Index

Avoid foods with a high glycemic index, excessive sugar content, or refined carbohydrates. These items are more likely to trigger free radical production.

By implementing these straightforward yet effective strategies into your daily diet, you can significantly increase your antioxidant intake. This not only supports a healthier lifestyle but also offers numerous health benefits, going beyond just managing your weight. Embrace antioxidants as your cellular superheroes and pave the way for improved well-being.