1. Introduction to Antioxidants and Free Radicals
The cells of your body are under constant attack from pollution, pesticides, cigarette smoke and other toxins, as well as everyday stress, and this can produce free radicals, unstable molecules that can damage your cells and contribute to cancer, heart disease and other illnesses. Luckily, there's a solution. Antioxidants neutralize free radicals and halt their growth. These protectors can be found in a wide variety of plant foods, including beans, nuts and whole grains, but the highest concentrations are found in whole, fresh fruit.
2. Stock Your Refrigerator With Blueberries, Blackberries and Cranberries
Berries top the charts when it comes to antioxidant content, especially darker colored berries like blueberries, blackberries, elderberries, cranberries and raspberries. In fact, it is a class of antioxidants known as flavonoids that gives these berries their deep, intense coloration. The antioxidants in berries are stronger and more plentiful when the berries are fresh, so for maximum benefits sprinkle some fresh blueberries on your cereal in the morning or blend some fresh raspberries into a smoothie. Frozen, dried or cooked berries also contain high levels of antioxidants, and can be cheaper and more convenient. Organic berries are often higher in antioxidants and other nutrients and are free of harmful pesticide residue.
3. Eat Saucy Tomatoes
Tomatoes, on the other hand, see their antioxidant levels rise when they are gently cooked, particularly with a high quality olive oil. Tomato sauce is higher in lycopene than fresh tomatoes. Lycopene is what give tomatoes their red color, so for the highest antioxidant punch, choose deep red beefsteak, Roma or cherry tomatoes and cook them into a sauce. Vine-ripened tomatoes are also more nutritious than artificially-ripened versions, so do your shopping at the farmer's market or consider starting a small garden. Tomatoes also can easily grow in a container out on the deck. Store-bought canned or jar sauce can be good as long as you watch out for preservatives and high sodium content.
4. Choose More High Antioxidant Fruits
Deeper colored fruits have the most antioxidants, as well as other nutrients like vitamins and minerals. Other fruits rich in antioxidants include plums, cherries, kiwi, red grapes, oranges and pink grapefruit. For maximum health benefits, eat a wide variety of fruits and vegetables every day and choose from a rainbow of colors.
5. Learn the Other Benefits of Fruit
Besides antioxidants, fruits also brim with important vitamins and minerals, particularly potassium, selenium, folate and vitamins C, A and E. Fresh, whole fruit is also full of fiber to keep you regular and water to keep you hydrated. Dried fruit or fruit juices should be consumed sparingly, since it's easy to ingest more sugar or calories than you intended, but they're still healthier than candy or soda pop. A well-balanced diet includes several servings of fruit and vegetables every day.
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