Antioxidant-Rich Lunches -
So how do you get free radicals? They come from things like smoking, pollution, stress, unhealthy food, and other influences from the environment or genetics. They do! Antioxidants play a huge part in helping reduce inflammation in your body.
When it happens too much, however, it becomes chronic. By protecting your cells from free radical damage, antioxidants help reduce your body's inflammatory response.
For more info on inflammation and an anti-inflammatory diet, check out my 5-Day Anti-Inflammatory Diet Meal Plan. But if I were to pick one from the top tier of nutrient-dense foods, it would be The blueberry. Scientists ranked them 2nd in a U. Department of Agriculture USDA comprehensive analysis of the antioxidant content of commonly used food.
Dried red beans came in just slightly first on the list. You can naturally increase your antioxidant intake by eating clean and cooking with nutrient-dense ingredients! It's also best to cook and store these ingredients mindfully so that their nutritional value doesn't diminish.
Cooking methods such as deep-frying, microwaving, using unhealthy oils in high temperatures can strip the nutrient value of your ingredients. It can also cause certain foods to become toxic to your body.
Doing away with store-bought processed foods, seasonings, and sauces will do your body great. Switch to the natural stuff! Need a little push? Read my post on What Happens When You Stop Eating Processed Food? This post contains affiliate links for products I use regularly and highly recommend.
Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa antioxidants also impact brain health.
A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory. Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls. Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge.
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kale , and Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthin , flavonoids , anthocyanins, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth.
Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2. Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw.
Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews.
Catechins, the main antioxidants in green tea , are known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer.
A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health. Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium.
However, the amounts vary depending on where the tea was grown. In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.
Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk. Mushrooms are also low in calories.
One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also the only non-animal source of naturally occurring vitamin D , particularly when exposed to ultraviolet UV light. Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes.
Blend mushrooms into smoothies or add them to tofu , chickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more. Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding.
All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving. The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health.
A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and cancer.
Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw.
You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu. You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark chocolate for a nutritious treat.
Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.
Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.
EVOO can be used in a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting with antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.
Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini. For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs. Pulses, which include beans, lentils, peas, and chickpeas , are high in antioxidants, including polyphenols and flavonoids.
These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties. Pulses are also rich in protein, fiber, and minerals. Pulses are incredibly versatile. You can use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack.
Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure.
Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response. Cooked tomatoes are higher in lycopene versus raw tomatoes.
You can consume tomatoes in a scramble or omelet at breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a delicious side dish.
National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment and Resources.
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J Food Sci. Published online May 3. Wang L, Tao L, Hoa L, Stanley TH, et al. A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: a randomized controlled trial.
J Nutr. Published online Oct Food Data Central. Avocados, raw, California. Miller K, Feucht W, Schmid M. Bioactive compounds of strawberry and blueberry and their potential health effects based on human intervention studies: A brief overview.
Published online Jul 2. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis. Food Funct. Berries, NFS. Sorrenti V, Ali S, Mancin L, Davinelli S, et al. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health.
Published online Jun Martin MA, Goya L, Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Cocoa, dry powder, unsweetened. Magnesium in diet. Agagunduz D, Sahin TO, Yilmaz B, Ekenci FD, et al. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer.
Evid Based Complement Alternat Med. Published online Apr Connolly EL, Sim M, Travica N, Marx W, et al. Glucosinolates from cruciferous vegetables and their potential role in chronic disease: investigating the preclinical and clinical evidence.
Front Pharmacol. eCollection Broccoli, raw. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Published online Mar 4.
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Klepacka J, Tonska E, Rafalowski R, Czarnowska-Kujawska M, et al. Tea as a source of biologically active compounds in the human diet. Published online Mar 9. Kozarski M, Klaus A, Jakovljevic D, Todorovic J, et al.
Antioxidants of edible mushrooms. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: A Potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators Inflamm. Published online Nov Muszynska B, Grzywacz-Kisielewska A, Kała K, Gdula-Argasińska J.
Anti-inflammatory properties of edible mushrooms: A review. Food Chem. Epub Sep
These minute dinners can help you up your antioxidant Antioidant-Rich in a delicious way. Our column, Antioxidant-Rich Lunches, has everything you'll need Boosting immune system function make Lunchess planning and meal Luncjes as easy as can be. Sign up Antioxidant-Rich Lunches to get a meal plan delivered to your inbox every Saturday! Trees are starting to fill out with leaves here in Seattle, and I'm very excited about the warmer weather. And all the spring vibes have me inspired to try out some new recipes with fresh flavors and bright colors. This week's meals are ready in 30 minutes or less and feature antioxidant-rich foods to support your overall health. Antioxidant-Rich Lunches help keep your waistline Boosting cognitive function, your heart Antiocidant-Rich, and your Lunhes sharp, reach for these highly nutritious foods. Have Antioxidant-Rkch ever Antioxidant-Rich Lunches what makes Antioxidant-Rich Lunches blueberry blue? Well, technically blueberries are purple, Lknches that rich color you see comes from anthocyanin pigments, which are found naturally in foods like blueberries. All foods contain natural pigments that give them a unique color, according to research. Beta-carotene makes carrots orange, chlorophyll gives vegetables such as kale and collard greens their verdant color — you get the idea. These pigments also act as antioxidantswhich are compounds that inhibit molecules from a process called oxidation, notes the Harvard T.
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