Antioxidants are a must-have for anyone looking to slow down the aging process and protect their cells from disease. So, how can you get more of these powerful compounds in your diet? Let’s find some antioxidant-rich foods and simple ways to incorporate them into your daily meals.
Antioxidants come in many forms, but the most common are vitamins A, C, and E, which are abundant in fruits and veggies. To understand how antioxidants work, you need to know about reactive oxygen species (ROS)—toxic substances that cause oxidative stress in the body. Antioxidants stop ROS, preventing cell damage and keeping you looking and feeling younger.
Some of the top antioxidant-packed foods include blueberries, apples, broccoli, cabbage, spinach, eggplant, kidney beans, and black beans. And let’s not forget green tea, black tea, red wine, and dark chocolate—yes, these indulgences can be good for you, too!
One thing these foods have in common is their vibrant color. Generally, fruits and vegetables with specific colors contain particular antioxidants. For example, the deep blue and purple of blueberries and eggplants contain an antioxidant called anthocyanin, while broccoli and cabbage are rich in sulforaphane.
While cooking can reduce the antioxidant content in foods—especially when you’re using high heat—what’s more important is getting a variety of fruits and veggies into your diet. That said, try to avoid frying, as it can degrade antioxidants.
While some products, like orange juice, might boast added vitamins A, C, and E, it’s still unclear whether antioxidant supplements work as well as the real deal. So, for maximum benefits, stick to whole, unprocessed foods whenever possible.
There is no exact daily recommended intake for antioxidants. Still, according to the FDA’s Dietary Guidelines for Americans, about half of your plate should be filled with vegetables and fruits.
Consuming foods rich in antioxidants can slow down cellular aging and reduce the risk of many diseases. Eating various colorful fruits and vegetables plays a vital role in maintaining health. Consuming whole, natural foods is the key to getting the most out of antioxidants.
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