How To Choose Snacks And Foods High in Antioxidants
Antioxidants help block the free radicals that can cause changes in the body’s cells. According to the Mayo Clinic website, “Studies suggest that a diet high in antioxidants from fruits and vegetables is associated with a lower risk of cancer, cardiovascular disease, Parkinson’s disease and Alzheimer’s disease.”
Foods high in antioxidants also usually have other health benefits such as good amounts of fiber and vitamins. The main thing to remember is to reach for a variety of fruits and vegetables in the darkest colors possible. Reds and purples seem to carry the highest levels. It is important to not just eat the same foods every day, however, since the variety of foods will help how they are absorbed and used by the body. Make sure to keep the skin or peel on, especially in apples and potatoes, to get the most antioxidant value.
According to the USDA report, these are the top 20 foods highest in antioxidants:
Additionally, beverages such as green or black tea, coffee, and red wine are also all good sources of antioxidants. Fruit juices will also provide the antioxidants, but you will get more from the actual fruit. Or simply add some spices to your regular foods. Turmeric, ginger, and oregano all add antioxidants while also adding flavor to your meal.
But other than just eating the fruit, how can you choose snacks high in antioxidants that you will actually want to eat? Try home-made french fries with the skin on – and bake them in the oven. Add berries to a cup of low-fat yogurt or low-fat ice cream. Mixed nuts with pecans and walnuts are a great source of protein for an afternoon pick-me-up. Create a twist on hummus by using black beans or pinto beans rather than chick peas. Mash them in the food processor with some garlic and lemon juice. Serve with vegetable slices for an even more powerful antioxidant snack. Or you can even sit down with a few squares of dark chocolate.
Snack foods can still provide a good source of antioxidants; you just need to be careful in your choices.
