It has been a buzzword since the 1990s despite the fact that the media talks about them so much most of us still aren't really getting that many antioxidant booster antioxidant intake without taking any supplements.
welcome back to the whole happy life, while since I've done today is purely a nutrition-related so I want to talk about antioxidants why they're important just to provide a little bit of background information if you are really familiar with that then you can skip this section and go straight to the tips which I'm going to discuss a little later in the article that's to get to the first thing is what is an antioxidant that I could explain this with a scientific definition but that's not going to be very useful to Let's simplify this and I'm going to explain this with an example not understand what an antioxidant is need to understand oxidation in his first so let's say you have an apple and you cut it in half what happened it's just the brown and that process is oxidation that if you're handy in the kitchen you probably know a little trick that is to apply lemon juice or lime juice on the Apple on the cut portion and that prevents that oxidation or Browning from happening so quickly and why is it that the lemon juice or lime juice works it's because it has an antioxidant in it it has vitamin C with the acts as an antioxidant antioxidant can basically slow down or reduce the negative effects of oxidation now that you know what is let's talk about why they're important for humans that we know they're important for the Apple to prevent Browning our bodies so when we don't get enough antioxidants in our diet and we don't produce enough antioxidants in our bodies we undergo something known as oxidative stress and this oxidative stress is linked to many many different diseases diabetes heart disease Alzheimer's a list goes on basically to have a healthy body we should have enough antioxidants in our system and this leads me to the next thing I wanted to talk about the antioxidant super healthy it does that mean we should take supplements the answer to this in most cases is no many of the studies that were done on antioxidants in the form of supplements have not had very good results somewhere either in affected and some even harmed people who were taking them so my advice and advise of many experts is not to get your antioxidants to supplement that are just not enough research to say that it's a good idea it's better to get them from food one more thing before we dive into the checks and I think this is really important because not many people know this our bodies actually make their own and they're actually ways in which you can boost your body's own production of antioxidants.
Actually rather obvious one most of us know that in order to get more antioxidants we should eat more fruits and veggies however there are a lot of us think we're eating enough fruits and veggies but sadly the truth is only 10% of Americans eat enough veggies we should be eating at least five servings a day as a minimum if not more for me the easiest way to remember to eat more fruits and veggies has been to use the hot plate method if you're not familiar with what it is it's basically a method that a lot of dietary Association recommend for half your plate fruits and veggies if you can do this consistently or somewhat consistently abused two out of three meals you're going to get enough fruits and veggies the second thing to remember about fruits and veggies that they're not equal some have more antioxidants than others I don't think it's necessary to only eat antioxidant-rich fruits and veggies it's actually a good idea to get a balance and her I'd be otherwise you're going to get bored but there are a few that have a lot more antioxidants than other foods and I like to incorporate these Foods on a regular basis I'm going to put them up on the screen so you can take a screenshot and the next time you go grocery shopping upin Thai to buy at least a few of these to increase your antioxidant fruits and veggies if you can try to buy local whenever you can I do recognize this doesn't work for everybody depends on where you live but if you are able to buy local you'll be able to get fruits and veggies that actually do have a lot more antioxidants fruits and veggies on the grocery shelf they start to lose their nutritional so if you're buying local you find something that's so fresh it's usually harvested at Peak freshness so your way to get a lot more nutrition out of that number to is ignore her herbs or herbs depending on how you pronounce it and this is something that I honestly don't do enough of myself I don't know why I always forget to buy the herb iSpy pasta section in the grocery store but now I'm making a concerted effort because I know that they're actually really good for you I'm going to put the ones that are rich in antioxidants up on the screen and again you can take a screenshot and keep this with you so the next time you go grocery shopping if you're struggling for ideas and how to use these herds in your cooking I do suggest checking up Pinterest there are so many different options or if you just want to keep things simple just chop up the herbs and put them on their salads or Super Bowl or your Curry bowls or something where the herbs can actually out a little bit more flavor number three is to eat more spices and this is actually my favorite tip because I love spices I don't love spicy food I can't handle heat but I love spices.
Number for get your antioxidants from your beverages that are many different beverages that have antioxidants I'm going to cover three categories so the first is coffee coffee actually has quite a few antioxidants the average American get majority of their antioxidants in coffee has to say coffee is not for everybody some people don't tolerate it well they don't do well if you're one of those people I don't like coffee I don't drink it there so many other choices for you out there the second category is teas. Herbal teas and regular tea so green tea is particularly high in antioxidants if you enjoy that that's a good choice I'm not a fan of green tea I just don't like peppermint tea is high in antioxidant lemon balm tea is another option and of course my trusty favorite rooibos tea is another option that if you're not a person and you're not you still have options your option is hot chocolate unsweetened of course you don't want to add sugar because that's so have unsweetened dark chocolate dark chocolate hot chocolate that's what I meant to say no dark chocolate hot chocolate unsweetened chocolate candy is to limit highly processed foods in general more Whole Foods had fewer processed foods will intake more antioxidants from their diet when foods are processed especially when they're highly processed they don't have any so my recommendation is try to stick to Whole Food whenever you can or make them beat majority of your diet and they're also things like nuts and seeds that are high in antioxidants a lot of people just think it's fruits and veggies but nuts and seeds are high as well as beans and legumes.
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