How to eat more antioxidant foods and where to find them

The antioxidants they are substances that we find in certain foods, and that have a great variety of benefits and properties for our organism, since they protect it from the action of free radicals, responsible for certain diseases and the aging process (especially premature aging, and not the one that derives from age).

Therefore, it is essential to follow a antioxidant food, as a way to combat the negative action of free radicals. However, it is quite common that when it comes to thinking about following a diet rich in antioxidants, we do not really know what foods to contribute to it.

The truth is that, in most cases, it is enough to follow a varied diet rich in fresh fruits and vegetables. This is, in fact, the best way to ensure that we are contributing to our body a good amount of natural antioxidants. Why? Very simple: fundamentally because most fruits, vegetables and contain antioxidants.

Therefore, it is enough to follow the fundamental maxim of eating at least every day between 4 to 5 servings of fresh fruits and vegetables to fulfill it.

Foods that can not be absent in your antioxidant diet

Here we present a simple list where you will find which foods are more antioxidants:

  • Fruits: red fruits (such as blackberries, blueberries and raspberries), citrus fruits (such as oranges, lemons and clementines), as well as grapes, strawberries and avocados.
  • Vegetables and vegetables: tomatoes are especially rich in lycopene, while garlic provides allicin, and cabbages provide an interesting amount of flavonoids. Also, broccoli and artichokes can not be absent.
  • Tea: it is a drink very rich in catechins and polyphenols, which act as antioxidants. Stresses especially green tea and white tea.
  • Dark chocolate:as long as it has a quantity of cocoa of at least 70%, it is a healthy food especially rich in flavonoids and polyphenols.
  • Wine: Contains tannins, a substance that helps clean arteries. Of course, being an alcoholic beverage should always be drunk in moderation, and is not a recommended drink for people with liver problems, or who have contraindicated alcohol consumption.

In addition, there are other foods -or drinks- that also bring interesting benefits, so that their regular consumption will help to complete the qualities offered by the antioxidant diet:

  • Blue fish: they are especially rich in healthy Omega 3 fatty acids. They emphasize salmon, sardines and tuna.
  • Nuts: They are foods rich in healthy fats, helping to take care of our cardiovascular health, vitamins and minerals. In addition, they provide fiber. Especially noteworthy are walnuts, almonds, pistachios and hazelnuts.
  • Extra virgin olive oil:It should not be lacking in our daily diet, thanks to its richness in healthy fats, vitamin E and an antioxidant known as hydroxytyrosol, which help prevent the onset of chronic diseases.

Basic tips to eat more antioxidants

In addition to not forgetting the antioxidant foods that we should include in our diet, it is also important to follow some recommendations and basic nutritional guidelines:

  • Eliminate processed foods.
  • Avoid foods rich in trans and hydrogenated fats.
  • Choose to consume fresh fruit, in addition to vegetables.
  • Avoid reusing the oil that you use for frying, since when it is heated it decomposes and when cooled generates a carcinogenic substance.
  • Choose to prepare foods grilled, steamed or baked.
  • Avoid the barbecues, since in the smoke of this form of cooking we find the derivatives of the benzapyrenes, which pass to the meat and are carcinogenic.

In addition to the nutritional advice indicated in this note, it is vital to try to maintain a healthy lifestyle. You should not miss, for example, the regular practice of physical exercise, for 40-60 minutes, at least 3 times a week. Among the most appropriate physical exercise, you can choose the one you like best, as long as you combine aerobic exercise (running, walking, cycling, swimming ...) with anaerobic exercise (bodybuilding).

Images of Istockphoto. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFoods

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