The poor Tin Man in "The Wizard of Oz" became so rusty from exposure to the outside elements that he was unable to move. We hear a lot about the importance of eating foods that contain antioxidants.That's because we get "rusty" on the inside without them.
Oxidation is what happened to the Tin Man. Rust develops when metal is exposed to air.
In our bodies the rust equivalent is known as free radicals. Free radicals are created when we use oxygen. Eating processed food loaded with harmful additives and breathing air polluted by chemicals from industrial waste, cigarette smoke, cleaning products, etc. increases the damage to our cells from free radicals.
Antioxidants are designed to fight the oxidation process. Fortunately, there are many real foods that are loaded with natural antioxidants like vitamin A, vitamin C, vitamin E, and lycopene. Any nutritional component of real food that fights free radical formation is an antioxidant. Eating these foods not only helps prevent destruction to our cells from free radicals, it also repairs damage that is already there. Foods loaded with antioxidants help prevent disease, repair damaged cells, and boost our immune systems.
To help fight fibromyalgia, I stopped eating processed food that can accelerate oxidation and free radical formation in our cells. I started eating real food that has a lot of antioxidants and anti-inflammatory nutrients.
We'll look at anti-inflammatory foods in a later post.Today, I'm focusing on foods that will keep you from getting "rusty" on the inside.There are many delicious foods for you to choose from to up your antioxidant intake Helpful hint: think colorfully. Usually,the foods with the deepest, richest colors have the most antioxidants.
These are some of my favorite antioxidant rich foods.
Almonds. Buy plain raw almonds with no salt or additives. Eat them by the handful for a snack. Add to stir-fry recipes. Sprinkle chopped almonds over yogurt. Add 1/2 cup of chopped almonds to homemade muffins.
Apples. Buy organic ones when possible. Apples are on several dirty food lists because of the high concentration of chemical residue in commercially produced apples. If you buy them from the supermarket,wash thoroughly and peel before eating. I soak mine in a mixture of vinegar and water to help lift off the residue.
Beans. Black beans and dark red beans are especially nutritious. I love them mixed with salsa and served over whole grain rice. They are a great addition to chili, soup, and stew.
Bell Peppers. Green, red, yellow, and orange bell peppers add a colorful nutritious boost to fajitas and stir-fry. Red peppers have the highest concentration of antioxidants but the other colors have them as well.
Berries. Blueberries, blackberries, and strawberries pack a lot of healthy benefits in every delicious bite. Use them in a mixed fruit salad. Add them to cereal and bread. Toss your favorite berry in the blender with almond milk, half a banana, raw honey, crushed ice, and a dash of pure vanilla extract to make a delicious smoothie.
Broccoli.This crunchy green veggie is on almost everyone's list of super foods. It's great raw in salads. Roasting it in the oven is a delicious and easy way to eat it cooked.Preheat the oven to 425. Cut the broccoli into florets. Put them on a baking sheet brushed with olive oil.Sprinkle with sea salt, ground pepper, and your favorite spices.Brush generously with olive oil. Cook until the broccoli starts to brown and get crispy around the edges. Add chopped onions and garlic to the dish to get an even higher antioxidant boost.
Carrots. Eat them raw or cooked. Eat raw carrot sticks for a crunchy side with a sandwich instead of chips.
Dates.Try whole Medjool dates with no added sugar.They are naturally sweet. Stuff chopped nuts into a whole pitted Medjool for a quick energizing snack.
Grapes. Dark red and dark purple are best. Grapes, like apples, are on some dirty food lists because of high concentrations of chemical residue. If you can't find organic grapes, soak them in a large bowl with 1/4 cup of white vinegar and water to remove the residue.
Oranges.They have a lot of Vitamin A and Vitamin C. Eat the whole fruit, instead of just drinking orange juice, to get the most nutritional value.
Sweet Potatoes. Get in the habit of eating them more frequently than white potatoes since they have many more nutrients than white. Toss them in the oven to bake. If you love fries, try this recipe. Sweet Potato Fries
Tea. Green or black. Drink several cups a day.Tea starts to lose its concentration of antioxidants about an hour after it is brewed. So try drinking hot tea. Add raw honey, freshly grated ginger, ground cinnamon, and lemon to hot tea to get even more antioxidants out of each cup. If you love iced tea, drink it is as soon as possible after brewing.
Tomatoes. They are versatile raw or cooked. Small varieties like cherry tomatoes pack more nutrition per bite than larger varieties and are an easy addition to salads.
Walnuts. A lot of nutrition is packed in this delicious nut. Use raw unsalted walnuts with no additives. Add them to salads, stir-fry recipes, and baked goods.
Yogurt. Greek yogurt has the most protein. It is full of riboflavin which helps us utilize antioxidants in our cells to get rid of free radicals. Yogurt tastes great topped with a sprinkle of crunchy granola and raw nuts. Whirl it in a blender with crushed ice and your favorite fruit to make a delicious smoothie.
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