Antioxidant Foods: Protect Your Physical and Mental Health

Antioxidants are just that: they fight (anti) oxidation.

The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals. Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they’re exposed to air – they’re getting oxidized.

Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). And it’s not just in the body, we can have inflammation of the brain too causing a decline in cognitive function contributing to feelings of ANXIETY!

So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E are examples of antioxidants and they are neuro-protective. So are other compounds in foods like carotenoids and phenols. These compounds sacrifice their electrons to stop the oxidation process; this is why squirting some lemon juice on your sliced apples, bananas and avocados slows down the browning process.

But don’t think that all oxidation in the body is bad. It’s not. Your body naturally oxidizes compounds all the time when it’s doing healthy things like metabolizing nutrients or exercising.

As with many things in life and health, the key is maintaining a good balance. In this case, as the balance between oxidation and antioxidation.

We can throw off that balance with exposure to too much alcohol, smoking, or environmental pollutants. Even over-exercising or too much sun exposure can create too much oxidation.

The best sources of antioxidants to combat this effect are nutritious whole foods, like colourful fresh produce, e.g., blueberries, green kale, purple cabbage, etc. In fact, the more colourful and darker the plant is, the higher levels of antioxidants it usually has. Chemicals that give the plants their deep colours are often the antioxidants themselves.

 

ANTIOXIDANTS IN FOOD

 

Let me list out a bunch of antioxidants and the foods they’re found in:

  • Vitamin A – Found in liver, dark leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots & squashes)
  • Vitamin C – Found in bell peppers, citrus, berries, and leafy greens
  • Vitamin E – Found in leafy greens, nuts (e.g., walnuts), and seeds (e.g., sunflowers)
  • Carotenoids (e.g., beta-carotene, lycopene, etc.) – Found in tomatoes, carrots, squash, sweet potatoes, and salmon
  • Phenols – Found in green tea, black tea, coffee, cocoa, red wine, and berries

Blueberries are probably one of the most studied antioxidant foods. They contain a range of phytochemical (i.e., plant chemical) compounds and are very high in anthocyanins (the blue-coloured compound).

The antioxidant capacity can be measured in a laboratory; this is called the “oxygen radical absorption capacity,” or “ORAC.” And blueberries have one of the highest ORAC levels.

FUN FACT: Some studies estimate that the highest source of antioxidants in the average American is not from berries, it’s from coffee! Can you imagine how much healthier people can be if they added a few more servings of antioxidant-rich fruits and vegetables to their days?

 

CONCLUSION

 

There are antioxidant vitamins (A, C & E) and other antioxidants like carotenoids and polyphenols in food. They’re highest in colourful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa.

Which antioxidant-rich foods and drinks are your favourites? Let me know in the comments below.

Recipe (Antioxidant-rich): Blueberry Smoothie 
Serves 2

INGREDIENTS

1 handful kale leaves, fresh or 1 cup frozen
1 cup blueberries, fresh or frozen
1 banana
1 cup unsweetened coconut milk
2 tbsp Pumpkin Seeds
*Optional: high quality vegan vanilla protein powder

INSTRUCTIONS

Place all ingredients in a blender. Blend until smooth.

Serve & enjoy!

Tip: Use any greens you have on hand in place of the kale, if you wish.

 

References:

https://www.precisionnutrition.com/encyclopedia/food/antioxidants

https://www.precisionnutrition.com/soreness-and-blueberries 

https://www.precisionnutrition.com/all-about-coffee

https://examine.com/nutrition/4-science-based-superfoods-you-should-be-eating/

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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2 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

2 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

2 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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