Antioxidant:

[an·ti·ox·i·dant] Vitamins, minerals, enzymes and other nutrients that protect and repair cells from damage caused by free radicals.   Free radicals are molecules produced when your body breaks down food, when your cells use oxygen, when you drink alcohol, and when your body is exposed to the environment like smoke, smog, the sun, and radiation.  This damage from free radicals leads to a number of chronic diseases, including cancer, and harms your immune system.   Antioxidants block the process of oxidation by neutralizing free radicals.  They help relieve inflammation, increase your good cholesterol, decrease your bad cholesterol, increase mental function, and boost your energy and immune system.

Adding antioxidant rich foods will help you stay healthy and give you the extra energy you need to tackle your day.  Here are our top 7 choices!

1. Prunes:  Okay, so if there is 1 food that I religiously eat, it is the prune.  I eat 5 prunes right when I get up every morning with 1 glass of water.  Not only do prunes provide a great source of fiber to help you feel full longer, but they actually rank #1 in the ORAC (Oxygen Radical Absorbance Capacity) Test for high antioxidant foods.  Prunes are also high in Vitamin A and Potassium.  Potassium helps maintain normal blood pressure and heart function.  And vitamin A or beta-carotene, which acts as a fat-soluble antioxidant, helps to eliminate the free radicals that cause damage to our cells.
2. Organic or Wild Blueberries: I like to throw blueberries into my shakes and yogurt parfaits everyday because they are such a great superfood.  The pigment that makes their skin blue is their key antioxidant that helps reduce bad cholesterol, fight those disease agents that cause cancer and enhance levels of dopamine, an essential neurotransmitter.
3. Spinach: Yes, there is a reason Popeye only ate spinach!  It may sound gross, but I love making Popeye inspired protein spinach shakes after workouts.  Spinach is no doubt a superfood—it’s high in Vitamin K, which contributes to the nervous and cardiovascular systems.  It promotes healthy skin, regulates inflammation and aids in digestion.  If your not ready to blend spinach in your shakes, start adding spinach as a side to your meals.
4. Broccoli: Remember the good old days when we used to have broccoli slapped on our dinner plates?  Well dread the broccoli no more.  Suck it up and eat some!  Broccoli is high in Vitamin C and folic acid, which helps sustain normal tissue growth.  It’s high in fiber and adds omega 3’s to your diet as well.  It’s super low in calories so if your watching your caloric intake, opt for some broccoli.  Throw it into pasta or mix it with other steamed veggies.
5. Red Kidney Beans: Another fiber rich food, kidney beans help prevent blood sugar levels from rising too high by stabilizing them and also helps lower your bad cholesterol.  They are pretty much almost fat-free, are a great source of protein and are high in folate and magnesium, which is great for a healthy heart and relieving muscle fatigue.  These beans also provide the 8 basic amino acids your body needs to function and maintain a strong immune system.   Make some chili, mix it with brown rice for a balanced meal, or make an egg scramble with these suckers.  You’re missing out if you don’t eat these on a regular basis!
6. Walnuts:  Don’t be turned off by their high fat and calorie content.  Walnuts contain the good fat your body needs to operate properly.  This monosaturated fat is high in omega-3 (good for heart, cardiovascular sustem and blood flow), which most people do not get the required amount from their diet.   The high calories can help curb your hunger.  Walnuts provide the highest source of antioxidants—almost twice as much as when compared to the other nuts in the family.  Sprinkle them in salads, add to yogurt, or just eat a handful—look for raw walnuts, not the ones roasted with honey, sugar and salt!
7. Chocolate: My favorite!  I’ve been craving chocolate 24/7 lately- crazy!  I’m not talking about Hershey’s or candy bars- we are going straight to the source—cacao and raw dark chocolate.   It is high in flavonoids, the antioxidant that promotes healthy blood flow and blood pressure.  It helps maintain healthy cholesterol levels and stimulates endorphin production and serotonin , which boost your mood and make you feel good.  Make your own mochas at home by ditching the syrup and adding your own cacao powder.  Eat raw organic dark chocolate that isn’t processed with sugar to get the full health benefits.

 

What are your favorite antioxidants?  Comment below!