1. Fighting Free-Radicals
Antioxidants are a potent property found in foods that can help prevent against the damaging effects of environmental stressors known as "free-radicals". Free-radicals can contribute to aging, many diseases and even cancer, while antioxidants can help reduce these risks. Although many may assume antioxidants are found in fancy pills or expensive liquids, they are accessible in their most potent form through healthy fruits and vegetables. A healthy diet is clearly crucial to all aspects of healthy living, but antioxidants found in fruit have been proven as more potent than any supplementary or pill form of vitamin.
2. A Cup a Day
According to WebMD, 1 cup of berries provides all the disease-fighting antioxidants you need in a single day. But antioxidants are found in a wide variety of produce, not just berries. A general rule of thumb when eating for antioxidant benefit is the more fruit, the better, and preferably fruits that are the richest in color. Studies have shown that variety was the key to obtaining the most antioxidants in the diet, so strive to eat a wide range of fruits every day.
3. Color Code Your Diet
In addition to eating a wide variety of produce, there are certain fruits that rank higher than others in overall antioxidant content. Studies have shown that blueberries, blackberries and cranberries rank the highest in antioxidant content, followed by apples, and backed by melons and peaches. Fruits that are dark and rich in color (such as berries) are ranked the highest, while fleshy pail fruits (like mango or melon) are generally ranked lower. Nevertheless, all forms of fruit are crucial to obtaining a variety of antioxidants, although the deeper the color of the fruit, the better. Additional research has shown that purple, blue, red and orange fruits are the highest in antioxidant content, so try to eat one small serving of each color category per day.
4. Find Fruit Easier
Dried fruit is a surprisingly positive source of antioxidants, as long as additional sugar and additives have not been added during the packaging process. Try adding small handfuls of dried cranberries, pineapples, raisins or blueberries atop yogurt in the morning, or mixing with walnuts for a healthy snack. Fruit that has been frozen has also been shown to maintain its overall nutrient content, and can be an easy and affordable way to keep a wide range of fruit in the diet. Try blending with ice in the morning for a nutritious smoothie or mixing with natural yogurt and sliced almonds for a tasty treat.
5. Peek Your Appetite
Aside from using dried and frozen varieties of fruit to make cooking easier, it is important to keep fruit as an integral part of the diet at all times for maximum antioxidant benefit. Try to purchase fresh or organic fruits at your local farmers' market or a nearby farm, to keep your appetite peaked. Strive to reach for fruits that are thought of as antioxidant powerhouses--wild blueberries, cranberries, a Red Delicious apple or a tart orange. The more color your fruit contains, the better the antioxidant benefit.
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