Antioxidant Diet Plan

The antioxidants are vitamin C, vitamin E, beta-carotene, which is a form of vitamin A, and the mineral selenium. These potent substances are readily available in a wide variety of foods. Increasing your daily intake of foods containing these disease-fighting substances is one component to helping you live a healthier life. Choosing nutrient dense fruits and vegetables for your snacks and desserts is an easy way to add antioxidants to your diet.

Free Radicals

A free radical, or oxidant, is a molecule with an unpaired electron. Highly unstable unpaired electrons allow the molecule to react with nearby molecules or substances. This damages the nearby cells and may eventually be a source of common health conditions, such as heart disease, cancer, aging and multiple sclerosis. "Antioxidants tend to decrease the damage caused by oxidants or free radicals," said Dr. Allen Bowling, director of the Complementary and Alternative Medicine Program at the Rocky Mountain MS Center.

Brightly Colored Foods

Foods that are rich in disease-fighting antioxidants come in an assortment of colors including yellow, red, orange, blue and green. You can easily include a wide variety of differently colored fruits and vegetables to your diet everyday to increase your intake of antioxidants. "Fill your plate with the colors of the rainbow," writes Southern California Registered Dietitian Denise M. Nowack.

Recommendations

Cindy S. Oliveri, of The Ohio State University states, "Eating a diet that contains five to nine servings of fruits and vegetables is one of the easiest ways to increase phytochemicals and antioxidants in your diet." Vitamin C is found in oranges, grapefruits, tomatoes, broccoli and strawberries. Foods high in vitamin E include nuts, seeds, vegetable oil and wheat germ. Carrots, cantaloupe, winter squash and spinach are sources of beta-carotene and vitamin A. Selenium is a mineral that contains antioxidantive properties and can be found in seafood and legumes.

Healthy Snacks

The standard American diet, nicknamed SAD, is low in fruits and vegetables. Adding nutritious foods to your diet is quite simple. Start by having fruits and vegetables for your in-between meal snacks instead of junk food. Most fruits and vegetables have a low glycemic index and will not cause a spike and drop in your energy level. Grapes, cantaloupe, watermelon, broccoli and blueberries are easy snack foods that are high in antioxidants.

Dessert

Dessert is a staple of the American way of life. By replacing high fat desserts with fruit, you can easily increase your daily consumption of antioxidants and decrease your fat and caloric intake. The simple nutritional strategy of choosing peaches, cherries or strawberries for dessert raises your intake of antioxidants and the large number of other beneficial substance found in these foods.