Four Practical Ways To Increase Your Antioxidant Intake (& Fight Free Radicals)
If you’ve read any articles on healthy eating, you’ve probably heard of the term “free radicals” at some point.
Free radicals are atoms or groups of atoms which have an odd number of electrons, i.e., they have an unpaired or “free” electron in their midst. Free radicals actually form naturally in our bodies when oxygen pairs with certain molecules, which then causes a chain reaction that damages cells and, in worse case scenarios, can also damage DNA (which is linked to some cancers).
The good news, however, is that our bodies also have a natural defense system, “antioxidants”, which fight against these free radicals, and we can also intake antioxidants through the food that we consume. Fruit and vegetables are well known for containing polyphenols, which contain antioxidant properties, and vitamin beta-carotene, vitamin C, vitamin E, copper, zinc and selenium are all vitamins and minerals that also have antioxidant properties. A healthy, well-balanced diet will ensure you’re getting these micronutrients into your diet; however, if you’re stuck for ideas, below are four practical ways you can up your antioxidant intake and protect your body against free radical damage!
1) Avocado on toast
Avocados are a good source of vitamin E & copper. Adding half an avocado to your toast (instead of butter or margarine) is an antioxidant rich alternative.
2) Whole nut butter sandwich
Not only is this a high carbohydrate and protein snack, but nuts are also a good source of selenium, copper & vitamin E, which you now know contain antioxidant properties.
3) Get in your 5 a day
In particular, try to eat at least 2 or 3 portions of fruit (and/or veg) that contain vitamin C, as this vitamin is not only an antioxidant but it’s also involved in the regeneration of vitamin E (another antioxidant)! Oranges are not the only fruit containing vitamin C (although they are a good source). You can also try kiwis and strawberries, or for vegetable options, you can try broccoli or leafy green vegetables.
4) Add colour to your salad
Instead of an all green or all leafy salad, why not add some mangoes, grated carrots, peppers, tomatoes or even apricots. These are good sources of provitamin A (vitamin beta-carotene) and will again boost the antioxidant properties of your side dish.
So, which of these four tips are you going to implement into your eating habits? Let me know in the comments below.
About The Author
Torema Thompson is a 100m sprinter, qualified personal trainer, UKA speed athletics coach (& nutrition coach in training). She is passionate about helping athletes and fitness enthusiasts go from newbies to masters in their athletics and/or fitness.
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