For your body to function at its best, getting the most nutrients possible from your meals is crucial. Therefore, consuming foods that are in-season, local, and fresh with their antioxidant content intact can significantly impact your diet and wellness. But have you ever pondered how to increase food’s antioxidant content to reduce stress and advance your fitness objectives?
In particular, antioxidants are substances found in food that work to neutralise free radicals, protecting the body from oxidative stress. The importance of acquiring these compounds through a balanced diet rich in fruits and vegetables was stressed by Dr. Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai. “Current research suggests that antioxidants derived from dietary supplements do not exhibit the same efficacy as those naturally found in foods,” he said.
Increased antioxidant levels are essential for preventing oxidative stress, lowering inflammation, and enhancing general health, according to nutritionist Nmami Agarwal. By include these foods in your diet, you may improve your body’s antioxidant defences, which lowers your chance of developing chronic illnesses and supports longer life.
“You can boost your antioxidant intake through a diverse and balanced diet,” Agarwal continued, listing five things that should be included in one’s diet, including Arainbow foods, herbs, sprouting grains, and healthy fats.
Rainbow foods
Berry, leafy greens, and bell peppers are just a few examples of the vibrant fruits and vegetables that Agarwal advised eating. They provide a wide spectrum of antioxidants that promote immune function and cellular repair since they are abundant in vitamins, minerals, and phytonutrients, she noted.
Herbs and spices
Your meals should contain basil, cinnamon, ginger, garlic, and turmeric. According to Agarwal, “These herbs and spices contain substances like polyphenols and curcumin that have strong anti-inflammatory and antioxidant properties, aiding in disease prevention.”
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Sprouting grains
Consider quinoa, amaranth, and barley as sprouting grains. “Sprouting improves digestibility, promoting better nutrient absorption, and increases nutrient levels, including antioxidants,” claimed Agarwal.
Healthy fats
Agarwal advises including sources of healthy fats like avocados, nuts, seeds, and olive oil. The necessary fatty acids and vitamin E included in these meals “provide cellular protection from oxidative damage and support cardiovascular health,” according to Agarwal.
Fermented foods
One should include fermented foods like yoghurt, kefir, sauerkraut, and kimchi, according to Agarwal. They are loaded with probiotics, which increase gut health and nutritional absorption while also increasing the availability of antioxidants, according to Agarwal.
Insisting that consuming foods high in antioxidants is a wonderful approach to improve your health, Include pecans, blueberries, strawberries, artichokes, goji berries, raspberries, kale, red cabbage, legumes (beans), beets, and spinach in your diet, according to Sonali Sarkar, a certified child nutritionist. “Think about include these items in your regular diet to enhance your intake of antioxidants. Enjoy these as snacks all day long, possibly switching them up every day. To add to yoghurt or morning porridge, you may also choose dry versions. Dark chocolate with a high cocoa content is a sin-free dessert or post-workout treat, suggested Sarkar.
It is important to remember that beta-carotene, vitamin C, and vitamin E are the main vitamins that serve as antioxidants. According to Dr. Sisodia, they are mostly present in colourful fruits and vegetables, especially those with purple, blue, red, orange, and yellow colours.
