My favourite plant based antioxidant-rich foods

Let’s talk antioxidants. Antioxidants are tiny molecules that prevent oxidation of other potentially harmful molecules — knows as free radicals. Free radicals rum rampant in our body and damage cells causing serious illness and disease such as cancer, heart disease, diabetes, dementia and more.

Eating foods rich in antioxidants can help reduce the stress that free radicals cause within our bodies—and slow down the aging process… sign me up! Stress is one of the most common causes of illness and disease and as caregivers we face an unmeasurable amount of stress in our daily lives. Eating a diet rich in antioxidants can help reduce symptoms of depression and anxiety.

The most common chemicals within antioxidants that fight against free radicals are vitamin C and E, beta-carotene, glutathione and phytoestrogens. In this post I share some of my favorite plant based antioxidant-rich foods. I like to think of the food we eat as Natures pharmacy and knowing this helps us make educated choices on what we put inside our body.

Berries

Blueberries are a well known antioxidant rich fruit, but so are blackberries, raspberries, cranberries and strawberries. Dried fruits are also high in antioxidants—goji and golden berries being two of my personal favourites. Aim to buy organic whenever possible.

Dark Chocolate/Cacao

High quality dark chocolate contains high levels of antioxidants and nutrients such as iron, fiber, magnesium and copper. Cacao, which is unprocessed, contains little to no sugar and is higher in antioxidants per ounce than blueberries or raspberries. Be sure to check the label for sugar content. Check this super yummy Sea Salt Sunbutter Fudge recipe.

Brazil nuts

These nuts are highly nutrient and energy dense, and one of the most concentrated dietary forms of selenium–you only need to eat two a day in order to get your daily value of selenium. Brazil nuts may help reduce inflammation, regulate thyroid function and support your heart and immune system. Try eating 1-2 a day.

Cinnamon

Not only is cinnamon a delicious addition to coffee, cocoa, smoothie or dessert, it’s packed full of antioxidants. It’s well known for being anti-inflammatory, lowering blood sugar levels and fighting infection. Aim to buy Ceylon cinnamon for additional nutrient benefits.

Orange Vegetables

Carrots, Sweet Potatoes, and Butternut Squash: Remember when you were a child, your mum said eat your carrots they help your vision? Well, she weren’t lying! Orange vegetables are high in vitamin A and contain a large amount of phytochemicals and beta-carotene that promotes healthy vision and prevents macular degeneration.

Leafy Greens

Dark leafy greens are high in vitamins, minerals and antioxidants. Spinach is one of the richest dietary sources of quercetin–an antioxidant that may prevent inflammation and infection. It also contains zeaxanthin and lutein which help protect eyes from the damage of sunlight. I love having a few packets of kale and spinach in the freezer and add a handful is almost all my recipes.

Green Tea/Matcha

Let’s just say for the last 10 years a daily Matcha has kept me going when I’ve little to no sleep for days on end. Matcha is made from ground up green tea leaves, which means you get a mega dose of benefits all in the powder. One of the reasons I prefer matcha over coffee is because you don’t the crash after drinking it as you would coffee. The chlorophyll found in matcha powder is also a great source of vitamins and antioxidants, and… the polyphenols in matcha are broken down in the small intestine turning it into a prebiotic, which encourages the growth of good bacteria such as Lactobacillus and Bifidobacteria in the gut!

Turmeric

The magic ingredient found in turmeric is curcumin. Not only does curcumin help fight off free radicals in your body, it also helps stimulate your body’s own antioxidant defense. It’s hard for curcumin to be absorbed within the bloodstream, so be sure to add a pinch of black pepper to activate it! This helps it become more bioavailable in the body. Hello Turmeric Latte!

Pomegranate

Antioxidants can be found in both the pomegranate juice and its seeds. Pomegranate juice has more antioxidant potential than red wine or green tea. As for its seeds, they start to lose their nutritional benefits the longer they sit, so make sure to eat them fresh! When they’re in season I love adding them to my chia pudding and kale salad.

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To your health and happiness,

❤︎ Amanda