10 Ways to Introduce More Antioxidants into your Diet
Antioxidants are vital for good health. They are known to fight free radical damage which is responsible for diseases such as cancer. They slow the aging process, boost the immune system and increase organ and general health.
We can ensure that we get a good supply of antioxidants by eating a variety of fruits and vegetables, preferable between 7 and 10 good sized servings a day.
1. Breakfast
It’s just as quick to pour yoghourt into a blender, add a large handful of berries and some orange juice and turn the blender on, as it is to make a piece of toast or put a pop tart in the toaster. So why do so many people opt for unhealthy breakfasts? This quick smoothy could be made with 3 of your daily fruit portions or you could add the fruit to your cereal.
My family and I always stock up on Denkelia daily essential nutrients that consist of 60 plant derived minerals, 16 vitamins, 12 amino acids, 3 essential fatty acids and extra selenium and resveratrol. The Denkelia products are easy to add to smoothies or can be drank on their own.
2. Snacks
Some suggestions: -
A handful of raisins or a dozen grapes
Strawberries in natural yoghourt
A handful of blueberries
Baby carrots in hummus (oil free)
A handful of pecan nuts or walnuts
3. Lunch and Dinner
Try and have a salad with both lunch and dinner. Be adventurous and add fruit, vegetables and nuts to your salads. Make them look attractive and even the kids will be excited to eat salad twice a day.
4. Dessert
For an antioxidant boost, you can’t beat eating berries for dessert. You can serve these on their own or with yoghourt or whipped double cream and perhaps a little melted or grated dark chocolate on the top.
5. Drinks
Replace your fizzy drinks with water or juices. Coffee and tea are full of antioxidants but don’t go overboard, as the caffeine will keep you awake. A glass of wine with dinner is fine or try our chai tea recipe.
6. Other Surprising Sources of Antioxidants
Researchers are constantly surprising us with the results of new studies. Antioxidants have been found in vegetables such as artichokes, russet potatoes, sweet potatoes and small red beans (aka Mexican red beans). These beans have a high antioxidant value than blueberries, so add them to your salads for an extra antioxidant boost.
7. Don’t Overcook the Veg
It’s great that you’re giving your family lots of vegetables every day but if you boil them for 20 minutes, there’s going to be very little goodness left in them. Steaming is the best way to cook vegetables. They are ready for eating when they are still a little crunchy and bright I colour. There are super fancy saucepans out there that claim to preserve 93% of the vegetables’ health giving properties.
8. Grow your Food
What could be better than growing your own fruit, veg and herbs. Even if you haven’t got a garden, you can grow certain foods, such as herbs, on a windowsill. There’s nothing more satisfying that growing your own food, especially as you know that no chemicals have been anywhere near it.
9. Don’t Stray from your Healthy Eating Habits on Holiday
So many people go on holiday and decide that ‘as we’re holiday, we can eat what we like’. This is a mistake for several reasons. Your body is now used to eating healthily so if you load it up with unhealthy food, you’re going to feel lethargic and unwell which will spoil your holiday. You may put that weight back on that you were so proud of losing.
Use your holiday to try new healthy foods, especially if you are in another country. This will widen your cooking repertoire when you get home. You can stun your friends with your newfound culinary skills.
10. Cook
If you can’t cook, then now is the time to start. You’ll save money from not eating packaged readymade or take away foods all the time and you’ll know exactly what’s going into the food you’re eating.
We can ensure that we get a good supply of antioxidants by eating a variety of fruits and vegetables, preferable between 7 and 10 good sized servings a day.
1. Breakfast
It’s just as quick to pour yoghourt into a blender, add a large handful of berries and some orange juice and turn the blender on, as it is to make a piece of toast or put a pop tart in the toaster. So why do so many people opt for unhealthy breakfasts? This quick smoothy could be made with 3 of your daily fruit portions or you could add the fruit to your cereal.
My family and I always stock up on Denkelia daily essential nutrients that consist of 60 plant derived minerals, 16 vitamins, 12 amino acids, 3 essential fatty acids and extra selenium and resveratrol. The Denkelia products are easy to add to smoothies or can be drank on their own.
2. Snacks
Some suggestions: -
A handful of raisins or a dozen grapes
Strawberries in natural yoghourt
A handful of blueberries
Baby carrots in hummus (oil free)
A handful of pecan nuts or walnuts
3. Lunch and Dinner
Try and have a salad with both lunch and dinner. Be adventurous and add fruit, vegetables and nuts to your salads. Make them look attractive and even the kids will be excited to eat salad twice a day.
4. Dessert
For an antioxidant boost, you can’t beat eating berries for dessert. You can serve these on their own or with yoghourt or whipped double cream and perhaps a little melted or grated dark chocolate on the top.
5. Drinks
Replace your fizzy drinks with water or juices. Coffee and tea are full of antioxidants but don’t go overboard, as the caffeine will keep you awake. A glass of wine with dinner is fine or try our chai tea recipe.
6. Other Surprising Sources of Antioxidants
Researchers are constantly surprising us with the results of new studies. Antioxidants have been found in vegetables such as artichokes, russet potatoes, sweet potatoes and small red beans (aka Mexican red beans). These beans have a high antioxidant value than blueberries, so add them to your salads for an extra antioxidant boost.
7. Don’t Overcook the Veg
It’s great that you’re giving your family lots of vegetables every day but if you boil them for 20 minutes, there’s going to be very little goodness left in them. Steaming is the best way to cook vegetables. They are ready for eating when they are still a little crunchy and bright I colour. There are super fancy saucepans out there that claim to preserve 93% of the vegetables’ health giving properties.
8. Grow your Food
What could be better than growing your own fruit, veg and herbs. Even if you haven’t got a garden, you can grow certain foods, such as herbs, on a windowsill. There’s nothing more satisfying that growing your own food, especially as you know that no chemicals have been anywhere near it.
9. Don’t Stray from your Healthy Eating Habits on Holiday
So many people go on holiday and decide that ‘as we’re holiday, we can eat what we like’. This is a mistake for several reasons. Your body is now used to eating healthily so if you load it up with unhealthy food, you’re going to feel lethargic and unwell which will spoil your holiday. You may put that weight back on that you were so proud of losing.
Use your holiday to try new healthy foods, especially if you are in another country. This will widen your cooking repertoire when you get home. You can stun your friends with your newfound culinary skills.
10. Cook
If you can’t cook, then now is the time to start. You’ll save money from not eating packaged readymade or take away foods all the time and you’ll know exactly what’s going into the food you’re eating.
