1. Swap Your Morning Java for Black Tea
If you can't face the sunrise without caffeine, try replacing your coffee with black tea. One cup contains about half the caffeine of that cup of joe, so you may need an extra serving to wake you. The benefits are clear, though--black and green tea drinkers consume profound numbers of polyphenols, cancer-fighting antioxidants that neutralize toxic free radicals.
2. Select Produce in Rich Reds, Purples and Oranges
When it comes to the antioxidant levels of fruits and vegetables, color counts. Bright berries, tomatoes, red grapes and plums were proven to be antioxidant dynamos in a major study published in a 2004 issue of the "Journal of Agricultural and Food Chemistry." Blueberries took the gold, offering 10 times the recommended daily dose of antioxidants in a single cup. Cranberries, blackberries, strawberries and plums were respectable runners up, and apples, oranges, carrots and mangoes are nothing to sneeze at, either. Whether they're cut up in a salad, blended into a smoothie or topping an ice cream sundae, you can't beat these cancer-fighting powerhouses. An occasional glass of wine boosts antioxidant intake, as well.
3. Thicken Soups and Sauces With Beans
Research has shown that beans, especially red, kidney and pinto varieties, are antioxidant superstars. As inexpensive, filling proteins, beans can replace meat in recipes or be used as a sauce and soup thickener. Grind up canned or frozen beans in a food processor, adding chicken or vegetable broth until the mixture is creamy. Pour it into ice cube trays and freeze it, popping a cube into broth or other liquids to add texture and fight oxidative stress.
4. Season Foods With Fresh Garlic
Garlic is believed to possess anti-inflammatory, antimicrobial and antifungal properties in addition to protecting the body from free radicals. Chopping or crushing fresh garlic cloves begins an enzymatic process that produces allicin, the compound noted for combating oxidative stress. For best results, allow garlic to sit for a few minutes after chopping or crushing to maximize allicin production.
5. Indulge With Dark Chocolate
Bonbon lovers, rejoice. If you partake in the dark-chocolate kind, candy can help you fight cancer, heart disease and aging. The presence of antioxidative cocoa phenols is much higher in darker cocoa, so choose it over milk and white chocolate. Research supports that theory that dark chocolate consumption has positive effects on hypertension, as well. Just remember to consume in moderation, as chocolate's antioxidant properties also come with a generous serving of calories.
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