How to Use Antioxidant Foods

It may sound like science fiction but studies have shown that eating a diet rich in antioxidant-containing foods, fruits, vegetables and whole grains, have been linked to a reduced risk of cardiovascular disease. Antioxidant foods are nutrients that slow the oxidation process in the body, preventing the cellular damage that causes disease. Antioxidants help prevent degenerative diseases such as heart disease and cancer.

Things You'll Need

• Anitoxidant foods

Instructions

How to Use Antioxidant Foods

1. Know the antioxidants. The key antioxidants are vitamins A, C, and E. The minerals selenium, manganese, and zinc also have antioxidant properties. Some of these combinations of vitamins and minerals are more effective than others. For instance vitamin C effectively recycles vitamin E allowing the antioxidant process to continue working after it would have already run its course.

2. Get the antioxidant foods. Uncooked fresh fruit and vegetables are the best places to find antioxidants. Prunes, raisins, cherries, bananas, carrots, sweet potatoes, peas, and hazelnuts are excellent sources. Berries are good sources of antioxidants especially strawberries, raspberries, blackberries, and red or black currants.

3. Use Vitamin C. Vitamin C is an excellent source of antioxidants. The standard way to get vitamin C is from citrus fruits and their juices. The less obvious way to get vitamin c is from dark green vegetables such as spinach, asparagus, green peppers, and broccoli. Other sources of vitamin C include red and yellow peppers, tomatoes and tomato juice, pineapple, cantaloupe, mangos, papaya and guava.

4. Add Vitamin E. Vitamin E when combined with vitamin C continues to provide antioxidants longer that on its own. Get vitamin E from vegetable oils such as olive, soybean, and corn. Nuts and nut butters, seeds, whole grains, and wheat are excellent sources for vitamin E. Combine vitamin C producing green vegetables with brown rice for extra antioxidant punch.

5. Add antioxidant minerals. Add antioxidant minerals like selenium for food variety. Selenium can be found in Brazil nuts, oatmeal, brown rice, chicken, eggs, dairy products, garlic, molasses, onions, salmon, seafood, and tuna

Tips & Warnings

• Combine vitamins with minerals for better taste and added protection.

• Cook antioxidant foods as little as possible to retain nutrients.