Category: Diet

Antioxidant-rich meal ideas

Antioxidant-rich meal ideas

Matcha is a green Flaxseed for reducing inflammation powder. If you can't find Antioxidant-rlch, try substituting arugula, Antioxdiant-rich spinach or baby kale. Antioxidants are capable of promoting good health and prevent diseases too. But the good news is that many delicious foods are great sources of antioxidants—compounds that protect you from oxidative damage. Antioxidant-rich meal ideas

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Nutritionist Rachel Beller demos antioxidant-rich recipes to stay healthy and strong

Antioxidant-rich meal ideas -

Some examples of antioxidants include vitamins C and E, selenium a mineral that can help protect against infection , and carotenoids organic pigments that can help decrease risk of disease. If you're on a path to maintain healthier eating habits, here are some of the best antioxidant foods to start incorporating into your weekly meal plans today.

Artichokes are packed with vitamin C, folate, and fiber. For beginners, artichokes from the jar or can that we use in artichoke dip! are available for convenience.

If you're up for a little adventure, try cooking the fresh variety of this antioxidant-rich food, which takes a little practice to snip and trim. While all beans have health benefits, the more colorful beans, such as red and black, may have an added bonus. Beans are rich in flavonoids, plant substances that act as nature's dyes and give many fruits and vegetables their colors.

These plant components act as antioxidants to give you some protection against heart disease and certain cancers. Serve beans as a side dish or substitute them for meat once or twice a week they're a great plant-based protein! This antioxidant food is a great excuse to make homemade chili or those black bean burgers you've been meaning to try.

Packed with anthocyanins, a plant chemical that gives them their deep color, blackberries are an antioxidant food worthy of your regular meal plan. The tart fresh berries are also rich in vitamin C and fiber, which have been shown to reduce the risk of certain types of cancer and heart disease.

Enjoy them as a healthy snack or to top your salad. Blueberries are bursting with antioxidants. When it comes to antioxidant fruits, blueberries rank toward the very top. Similar to blackberries, blueberries are loaded with the healthy plant substance called anthocyanin, which gives them that gorgeous blue hue and provides some protection against heart disease.

Preliminary research also indicates that blueberries may have a positive effect on improving night vision and reducing blood glucose levels. Bonus: Frozen blueberries are just as nutritious as fresh when they're out of season.

Cranberries aren't just for Thanksgiving. For years, doctors have touted the fact that cranberries prevent harmful bacteria from sticking to the walls of the urinary tract, thus cutting down on the possibility of infections.

Now researchers also point out that cranberries are a high antioxidant food. The little red berries also contain other phytonutrients important for protecting the body against heart disease, cancer, and other conditions such as memory loss.

Add the antioxidant-rich fruit to more than sauce by using cranberries in healthy recipes such as a fresh salad or roasted cauliflower.

Bet you didn't know that dark chocolate is full of antioxidants. In this case, studies suggest the cocoa extracted from the cacao tree is rich in plant substances called flavanols that may help to protect the heart. The natural cocoa polyphenols are even shown to have anti-inflammatory properties.

Pecans and other nuts such as almonds and walnuts are well known for fighting free radicals and are packed with vitamin E, which is an antioxidant that can prevent cell damage.

These powerful nuts are even believed to be a natural anti-inflammatory ingredient. Try roasting the antioxidant-rich food to give them more flavor. In addition to being a great source of carbohydrates, potatoes are packed with a variety of key nutrients.

Potatoes are nutritious, high in fiber, and definitely belong on our antioxidant food list. Research by Potatoes USA shows potatoes contain an "assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins.

Enjoy your potatoes mashed or baked for a nutritious side. Long revered as a good source of fiber, prunes are also recognized for their antioxidant properties and helping slow age-related mental and physical problems.

Also high in potassium, vitamin K, and boron which may have bone protective qualities , these dried plums are the perfect antioxidant food to add to your morning cereal or enjoy as a quick snack. By the way, they're also great for bone health. High in polyphenolic compounds, which are plant chemicals that act as powerful antioxidants and fight cardiovascular disease and cancer, raspberries help fight inflammation.

Use those tart red berries in a summery pie or drop a few in your mocktail. All recipes are made with whole food ingredients, gluten free and dairy free friendly. Follow Live Love Nourish on social media for more healthy living ideas, recipes and inspiration.

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This recipe and imagery is copyright by Live Love Nourish. If you wish to share on your website please get in touch. This recipe was created by nutritionist and recipe developer Casey-Lee Lyons in proud partnership with Ocean Spray. Your email address will not be published. Submit Comment. Leave this field empty.

When you sign up you'll also receive a free recipe e-book. Antioxidant Nourish Bowl. Dairy Free. Egg Free. Gluten Free. Refined Sugar Free. Soy Free.

Share on Facebook. It's easy to forget just how healthy this dish is, given the citrusy chicken and toasted, vitamin E—rich almonds, which protect your body's cells from damage. Plus, the spinach is rich in beta-carotene as well as lutein, which is good for healthy eyes.

When you're craving pasta, try this tempting dish of veggies instead. The angel hair—like squash contains vitamin A and carotenoids, which are believed to have anticancer and antiaging properties.

Garlic is loaded with antioxidants that can help fend off cancer, heart disease and the effects of aging, while zucchini contains vitamin C and lutein, which promotes eye health.

Be sure to leave the skin on the zucchini—it contains beta-carotene. Vegetable Lasagna. Try this healthy comfort food that includes kale, a mega-food filled with beta-carotene and vitamins A and C. The recipe also calls for lycopene-saturated cherry tomatoes, and garlic, which is brimming with antioxidants that fight cancer, heart disease and the effects of aging.

Photographed for Woman's Day by Mark Thomas. Avocado-Bean Wrap. This easy wrap is a great choice for a dose of antioxidants. Nutrient-rich black beans are paired with lush avocados, which offer disease-fighting compounds such as lutein, beta-carotene and vitamin E.

And you'll get even more beta-carotene with the shredded carrots. Beans are an unexpected antioxidant powerhouse. They're also stuffed with goodies like B vitamins, potassium and fiber. In addition, the tomatoes in this salad will provide lycopene and other cancer-fighting antioxidants.

Photographed for Woman's Day by Dasha Wright.

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