Diet and lifestyle of a person play a key role in his overall health and personality. Maintaining a balanced diet consisting of all the essential nutrients is very important for the normal growth and development of the body. However, the fast and busy lifestyles these days are responsible for many health disorders. Specific diet plans are then prescribed to overcome these health hazards and bring back the normal health. Diet helps to reduce or manage certain conditions like diabetes, gout, hypertension, etc. One such diet plan is the antioxidant diet plan. Let us learn in detail about the antioxidant diet.
What is an Antioxidant Diet?An antioxidant diet is rich in vitamins, minerals, carotenoids and polyphenols that protect and repair our body cells from the harmful effects of free radicals. Each and every cell of our body requires oxygen for its smooth functioning. However, the same oxygen can damage the cells by a process known as oxidation. The damage caused by free radicals may lead to chronic diseases like atherosclerosis, cancer and arthritis. Free radicals tend to interfere with our immune system thus hampering its function and making us prone to common cold, flue and other infections. The free radicals that are produced by the process of oxidation are neutralized by the antioxidants in diet. The antioxidants stop the oxidation process and thus prevent the oxidative damage. The well-known antioxidants found in food are vitamin E, vitamin C, beta carotene and selenium. Our body needs a constant supply of these antioxidants in order to protect the body from damage. Read more about antioxidants – how they work.
Sources of Antioxidants
Antioxidants are naturally present in many foods. Fruits and vegetables are packed with natural antioxidants and should be an important part of one’s diet. Some of the best antioxidants sources include garlic, carrots, soy, tea and whole grains. Other sources are as follows:
Consuming an antioxidant rich diet on a regular basis can reduce the risks of heart diseases as well as cancer. The key is to combine the above antioxidant sources in a creative way to form a daily diet plan. The plan should consist of variations so that you will be able to follow it for long. Here is a sample antioxidant diet plan. Have a look at it:
Breakfast
Begin your morning with a cereal. Include fresh juicy berries in your cereal which will serve as a tasty delight. You could do with oatmeal and raisins, and a glass of fresh fruit juice or yogurt mixed with fresh blueberries.
Lunch
Red beans or kidney beans are a healthy addition to your tacos, pastas and salads. Include chopped mixed vegetables along with a fruit to complete the meal. If you are a non-vegetarian, you could go for a chicken salad sandwich along with the mixed veggies.
Afternoon Break
Green tea is the perfect afternoon break. It has numerous health benefits and will also freshen you up for the rest of your day. Read about benefits of antioxidants.
Dinner
Chicken or beef stir fry along with bell peppers, asparagus and mushrooms. Add spinach to your sandwiches instead of lettuce and do not forget the fruit. You could mix your fruits and yogurt for a sweet and sound good night’s sleep.
Sources of Antioxidants
Antioxidants are naturally present in many foods. Fruits and vegetables are packed with natural antioxidants and should be an important part of one’s diet. Some of the best antioxidants sources include garlic, carrots, soy, tea and whole grains. Other sources are as follows:
- Fruits - Berries including blueberries, strawberries, raspberries, cherries, etc., and other fruits like grapes, orange, grapefruit, plum, pineapple, and kiwi.
- Dry Fruits - Dates, prunes and apricots are rich in beta carotene.
- Vegetables - Artichokes, broccoli, Brussels sprouts, spinach, red cabbage, chili pepper, lemon and red beets.
- Legumes - Soybeans, broad beans and pinto beans are rich in Genistein, which is a powerful antioxidant.
- Nuts and Seeds - Nuts including peanuts, walnuts, hazelnuts, pecans and sunflower seeds.
- Cereals - Oats, millet, barley and corn are rich in antioxidants.
Consuming an antioxidant rich diet on a regular basis can reduce the risks of heart diseases as well as cancer. The key is to combine the above antioxidant sources in a creative way to form a daily diet plan. The plan should consist of variations so that you will be able to follow it for long. Here is a sample antioxidant diet plan. Have a look at it:
Breakfast
Begin your morning with a cereal. Include fresh juicy berries in your cereal which will serve as a tasty delight. You could do with oatmeal and raisins, and a glass of fresh fruit juice or yogurt mixed with fresh blueberries.
Lunch
Red beans or kidney beans are a healthy addition to your tacos, pastas and salads. Include chopped mixed vegetables along with a fruit to complete the meal. If you are a non-vegetarian, you could go for a chicken salad sandwich along with the mixed veggies.
Afternoon Break
Green tea is the perfect afternoon break. It has numerous health benefits and will also freshen you up for the rest of your day. Read about benefits of antioxidants.
Dinner
Chicken or beef stir fry along with bell peppers, asparagus and mushrooms. Add spinach to your sandwiches instead of lettuce and do not forget the fruit. You could mix your fruits and yogurt for a sweet and sound good night’s sleep.
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