This post was written by Adrianne Kartholl, RDN, LD, registered dietitian nutritionist, Parkview Health.
Antioxidants are essential compounds that help decrease inflammation and protect our cells from damage caused by free radicals. Free radicals have been linked to health conditions such as cancer, heart disease and diabetes. While the body can produce some antioxidants naturally, we depend on our diet for the rest and plant-based sources tend to contain the highest concentrations. If you're looking to get more of these nutrients on your plate, here are three sources to help you get started.
Berries
Berries, especially blueberries and blackberries, are packed full of antioxidants such as anthocyanins, phenolic acids, as well as vitamins A, C and E, and can be incorporated into one's daily diet in many ways.
For breakfast, these can be added to yogurt and cereals, blended into smoothies, or mashed on top of toast. Berries are a great snack on their own or enjoyed with protein-packed cottage cheese. For other meals, berries can be a sweet addition to any salad.
Green tea
Green tea is packed full of antioxidants like catechins, polyphenols and flavonoids. Green tea also contains minerals, zinc and magnesium. This beverage has been extensively studied for its protective effects against various types of cancer, including lung, breast and gastrointestinal cancers.
Green tea can be enjoyed as a cold or warm drink. In addition to being consumed as a beverage, you can also use it as a base for sauces, soups and evening cooking grains such as rice.
Cruciferous veggies
Finally, incorporating cruciferous vegetables into one's daily diet is a great way to ensure you are getting antioxidants and fiber. Cruciferous vegetables include cabbage, cauliflower, broccoli and Brussels sprouts.
They contain antioxidants such as carotenoids, terpenes and glucosinolates, and can be enjoyed in a multitude of ways. You can eat them raw, steamed, air-fried or roasted with various herbs and seasonings. These vegetables pair well with soups, casseroles or pasta dishes, and salads.
Talk to a Dietitian
To schedule an outpatient nutrition appointment to speak to a Registered Dietitian-Nutritionist, ask your primary care provider to fax an Ambulatory Referral to Nutrition Services to 260-266-7515.
Our Center for Healthy Living registered dietitians are also here to be your personal advocates to educate, guide and support you on a personalized journey toward better nutrition, improved lifestyle habits and overall enhanced well-being. Ask the dietitian appointments last 20 minutes and take place over the phone. To schedule your free session, call 260-266-6500 or toll free 844-835-0003 for more information.
