Becky’s Favorite Antioxidants

Exposure to pollution, smoke, pesticides, air pollution causes free radicals to weaken cell walls letting foreign pathogens to enter the cell and make them unhealthy. Over time cell damage causes increased risk of diseases such as cancer, heart disease and diabetes.

Antioxidants found in food are the best form of protection against free radical damage.  It’s a great idea to use a variety of antioxidants each day to keep cells healthy and prevent disease.

Vitamin A,C and E, zinc and selenium, green, orange and yellow fruits and vegetables; nuts and seeds will produce healthy cells.

Here is a list of some of my favorite Antioxidants:

-Blueberries-These little beauties are one of the highest in antioxidents because of the many photochemicals.  They Flavonals giving them their bright color and powerful abilities. Add them to yogurt, pancakes, oatmeal, smoothies, muffins and salad

-Broccoli and Cruciferous vegetables-The antioxidants in broccoli and cruciferous vegetables such as brussels sprouts, cabbage, kale and bok choy have anti-inflammatory effects in the body.  Eating 5 or more a week to prevent cancer(breast, colorectal, lung and prostate)Broccoli has about the same amount of Vitamin C as an orange

–Orange Vegetables- Squash, pumpkin, carrot and other orange and red vegetables are rich in alpha and beta carotene.  This is converted to Vitamin A which is important to immune health.

-Legumes-Kidney beans, black beans, chickpeas, lentils, split peas contain antioxidants from phytochemicals.  They are also a great source of fibre and protein.  Higher intake of legumes is associated with lower risk of cancers

-Tomatoes- are rich in lycopene, Vitamin A,C and potassium. Lycopene is protective against cancer.  Other pink and red fruit such as grapefruit, papya, red cabbage, and watermelon are also rich in these nutrients.

-Grapes-Loaded with antioxidants polyphenols, including resveratrol, which can reduce risk of heart disease and cancers and boost the immune system. Grapes also contain fibre and potassium. Organic grapes will be your best choice.

-Garlic- is part of the allium family.  Allicin is the bioactive compound that is released when garlic is chopped or crushed.  It has antimicrobial properties and reduces inflammation.  Garlic is great to add to dishes to beat colds, flus and infections.

-Nuts and Seeds-Nuts and seeds such as pumpkin seeds, flaxseeds, walnuts, and almonds are great source of fibre, omega 3’s, phytoestrogens and antioxidants. They are a source of healthy fat and protein.  I like adding different seeds to my morning smoothie. Nut or seed butters on toast  or sliced apples make healthy snacks.

–Green tea-Green tea gets has a great reputation as healthier alternative to coffee and as it should.  Green tea is a great source of antioxidants while still containing some caffeine for slow sustained energy.  Matcha is green tea powder made from full grown shade grown tea leaves.  Matcha is packed with antioxidants it is great in smoothies and lattes it provides more caffeine then green tea but less then coffee and doesn’t have a crash effect.

-Dark Leafy Greens-Spinich, kale. lettuce, collard greens contain abundant antioxidants, rich in carotenoids and flavonoids.  Are rich in fibre, Vitamin C and iron.  Protective against some cancers especially lung cancer.  Can be added to soups, stir fries and smoothies.

It’s important to include antioxidants in our daily diets.  With so many options I hope you give some of these a try!

Becky Dixon CNC.,NNCP.