She Strengthens

Unlock the Power of Antioxidants: Boost Your Immunity and Fight Free Radicals

Antioxidants are the unsung heroes of the nutrition world. These potent substances help your body combat the daily onslaught of stressors, from disease and air pollution to UV rays. But what exactly are antioxidants, and how can you ensure you’re getting enough of them?

What Are Antioxidants?

Antioxidants are substances that prevent or slow down cell damage caused by free radicals – unstable molecules your body produces naturally in response to everyday stresses. You can find antioxidants in plant-based foods like fruits, veggies, and even chocolate, coffee, and tea.

The Antioxidant Dream Team

There are thousands of nutrients and vitamins that act as antioxidants, each with its unique power. The synergistic effect of multiple antioxidant sources is what makes them so effective. Here are some of the most recognizable antioxidants:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Catechins
• Flavonoids
• Flavones
• Lutein
• Lycopene
• Manganese
• Phytoestrogens
• Polyphenols
• Selenium
• Zeaxanthin

Antioxidant-Rich Foods to Eat Up

Plant foods are the best sources of antioxidants, and the more colorful your diet, the more antioxidants you’re likely getting. Here are some top antioxidant-rich foods:

• Vitamin A: dairy products, eggs, liver
• Vitamin C: dark leafy greens, Brussels sprouts, cantaloupe, honeydew melons, tomatoes
• Vitamin E: nuts, seeds, avocado, Swiss chard
• Beta-carotene: cantaloupe, carrots, sweet potatoes, pumpkin
• Lycopene: tomatoes, red peppers, grapefruit, guava
• Lutein: leafy greens, corn, oranges, papaya
• Polyphenols: grapes, green tea, berries, apples, onions, red wine
• Selenium: Brazil nuts, grains, fish, shellfish, legumes, cheese, eggs

The Antioxidant OGs

If you’re looking for a few easy antioxidant-rich foods to start with, try:

• Blueberries
• Broccoli
• Apples
• Lentils
• Spinach

Antioxidant Benefits

Diets rich in plant-powered antioxidant foods may reduce the risk of chronic disease associated with oxidative stress. Antioxidants also help strengthen the immune system, preparing you to fight harmful infections.

Are Antioxidant Supplements Safe?

While antioxidant supplements may seem appealing, the answer is maybe. High-dose antioxidant supplements have yet to show any worthwhile success or benefits. In fact, some high-dose antioxidants have proven harmful in certain populations. Always check with your doctor and choose a product vetted by a third-party organization.

Tips to Eat More Antioxidant Foods

Getting plenty of antioxidants throughout the day is easy. Here are a few tips:

• Eat the rainbow: include fruits and vegetables in all sorts of colors
• Spice things up: use herbs and spices to flavor food instead of salt
• Get some green: swap out the 3 p.m. coffee for a matcha latte
• Go nuts: add walnuts, Brazil nuts, or cashews to breakfast
• Add beets: roasted beets are a great source of antioxidants

The Takeaway

Antioxidants are essential for your overall health, helping you fight oxidative stress brought on by free radicals. Including lots of whole foods into your daily routine is the best way to maximize your intake. Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices are your best friends when it comes to antioxidants.