Antioxidants are substances found in foods and drinks that can protect your body’s cells from damage. Over time, regular consumption of antioxidants may help in lowering the risk of cardiovascular disease and cancer. If you’re trying to increase your antioxidant intake, consider the tips below.
Find Replacement Food
One of the easiest ways to get more antioxidants into your diet is to start by swapping out some of the ingredients in your daily meals for substitutions that have a greater concentration of antioxidants. Superfoods such as blueberries, spinach, and quinoa can be incorporated into many recipes. For example, you could eat fresh blueberries on top of your morning cereal, and you might want to replace your lettuce salad with one that uses spinach. Quinoa is an ideal substitute for rice dishes, too.
Compared to meals, drinks can often be easier to consume, particularly on days when you’re incredibly busy. Instead of having to sit down to a meal, you can sip on an antioxidant-rich drink at your desk and during your commute. Matcha drinks can be made quickly, and they contain potent antioxidants called catechins. According to Matchaisland, catechins are among the most powerful antioxidants, and one specific catechin called epigallocatechin gallate (EGCG) makes up 60% of the catechins in matcha. Blueberry smoothies and drinks that incorporate kale and other vegetables are also worth trying.
Make Healthy Desserts
If you eat dessert, use it as another opportunity to sneak more antioxidants into your day. While most mainstream dessert recipes use lots of sugar and unhealthy fats, you can make healthier versions with just a few changes. For example, if you enjoy chocolate mousse, consider incorporating an avocado into the mix; it gives the mousse a very smooth texture. You won’t taste anything but chocolate in the final product. For hot chocolate, consider substituting unrefined cacao powder in place of cocoa powder. Cacao powder is unsweetened, so you’ll need to add a bit of coconut sugar or cane sugar. To give your brownies an antioxidant boost, try adding sweet potatoes or black beans into the batter as a substitute for the eggs. Adding fresh fruit such as raspberries or blackberries on top of ice cream can be useful, too.
It could take time to learn how to incorporate more antioxidants into your nutrition plan. Keep experimenting with recipes and enjoy getting creative in the kitchen!