Tips On Including Antioxidants In The Diet

Antioxidants are found in foods such as fruits, vegetables, nuts and milk, and can help combat signs of aging and reduce the risk of medical problems, such as strokes, according to Cindy S. Oliveri, a District Specialist in Family and Consumer Sciences at Ohio State University. Use strategies to include more foods in your diet that contain such antioxidants as beta-carotene, lutein, lycopene and vitamins A, C and E to reap the health benefits.

Prepare Healthy Snacks

You'll be able to reach for antioxidant-rich snacks throughout the day if you have them on hand and ready to eat. Ohio State University Extension's Ohio Department of Aging recommends storing washed and cut up fresh fruits and vegetables--such as carrots, broccoli and berries--in your refrigerator, along with dipping sauces so you'll be tempted to choose the nutritious tidbits over junk food snacks.

Drink Fruit Juice

Antioxidant-rich fruit juices enable you to include the nutrients in your diet by drinking the beverages or adding them to recipes, such as smoothies, sauces and desserts. According to "HEALTHbeat," a Harvard Health Publications newsletter from the Harvard Medical School, grape, apple, cranberry and pineapple juice, guava nectar and vitamin C-enriched juice drinks with 10 percent real fruit juice are all good sources of antioxidants.

Vary Food Choices

When you're planning meals and snacks, choose a variety of fruits, vegetables and grains rather than sticking to the same foods day after day. Tufts University's "Tufts Journal" notes that instead of simply loading your diet down with once source of antioxidants, such as blueberries, you must also include other sources, such as leafy greens, nuts and eggs since different foods contain different types of antioxidants that work together to boost your body's defense system.

Add Toppings to Other Dishes

If you or your family typically resists eating fruits and vegetables, find ways to sneak the sources of antioxidants into and onto favorite foods. Ohio State University Extension's Ohio Department of Aging suggests chopping up fresh tomatoes to sprinkle on top of pizza and using canned or fresh fruit as a sweet topping for desserts. You can also sprinkle almonds and wheat germ onto your breakfast cereal, which the Federal Occupational Health agency of the U.S. Department of Health and Human Services recommends as a as a source of the antioxidant vitamin E.

Make Recipe Substitutions

If you're looking for ways to pack the most antioxidants into your meals, swap ingredients when you create favorite recipes. Instead of making salads with iceberg lettuce, for example, the Los Angeles Times recommends using dark and colorful vegetables, such as spinach, broccoli and red bell peppers to increase the dish's antioxidant content. You can also substitute kidney beans for meat when making chili or use whole grain breads, pastas and rice instead of enriched "white" varieties to boost antioxidant intake.