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Antioxidant Rich Foods that Detoxify

Have you resolved to lead a healthier lifestyle in 2014?  Are you looking for simple changes that you can make to strengthen your body and remove harmful toxins?  

A diet packed with antioxidants could be the answer for you!  Keep reading to learn about food-based antioxidants and how you can incorporate them into your diet.

Oxidation occurs when the body’s cells are exposed to oxygen.  This oxidation can cause cells to die and be replaced by new cells or to be damaged.  Damaged cells look for a way to heal themselves and turn into “free radicals”.  These free radicals attack other cells to gain the molecules they need to heal themselves.  

When healthy cells are attacked, the DNA they contain can be damaged.  This leaves the cell open to mutation and disease, such as cancer or Alzheimer’s.

Your body is also exposed to free radicals through the environment.  Cigarette smoke, pollution,  and too much sunlight can cause cellular damage as well.

What is the solution to this problem?  Antioxidants.  The body uses antioxidants to stop the oxidation process and heal damaged cells.  

Unfortunately, the body cannot produce enough antioxidants on its own to keep up with the cellular damage caused by natural oxidation and toxins from the environment.  The best way to get the antioxidants you need is by eating a diet full of antioxidant-rich foods.

Antioxidants are found in foods that contain:

  • vitamins A, C, and E

  • beta carotene

  • B vitamins

  • selenium

  • manganese

  • zinc

  • flavonoids

  • polyphenols

  • melatonin

  • Cooking some antioxidant-rich foods increases the amount of antioxidants they contain!  Berries that are cooked yield a higher amount of antioxidants than those that are raw.  Steaming antioxidant-rich vegetables, such as potatoes, sweet potatoes, and broccoli, also increases the amount of antioxidants that you can absorb from them.

    Some of the foods containing the highest amount of antioxidants are:

    1. Pineapple - This tropical fruit is packed with vitamin C, manganese and B vitamins. 

    Asian Chicken, Peppers, Pineapple, and Rice

    Hawaiian Sweet Bread

    Carrot Cake

    Grilled Hawaiian Sandwiches

    2. Walnuts - Are packed with 10 antioxidants, especially melatonin.  The antioxidants in walnuts are known to combat the aging process that is accelerated by environmental toxins.

    Mediterranean Spaghetti with Toasted Walnuts

    Roasted Beet Salad with Honey Roasted Walnuts

    Oatmeal Cranberry, Walnuts, and Chocolate Chip Cookies

    Chinese Chicken with Walnuts

    3. Beans - Many do not realize that beans are one of the most antioxidant rich foods available today.  Black, red, kidney and pinto beans are packed with flavonoids to help your cells heal.  Beans are also an inexpensive, easily stored, and readily available source of protein.

    Hearty Three-Bean Chili

    Hearty Ham and Three Bean Soup

    Three Bean Tacos

    Three Bean Salad with Sweet Bell Peppers and Artichoke Hearts

    4. Pecans - This heart-healthy nut is full of vitamin E to heal cellular damage and magnesium to lower your cholesterol.

    Spiced Pecans

    Apple Pecan Muffins

    Wild Pecan Rice Salad with Chicken  

    Triple Pecan Pie with Maple

    5. Artichokes - According to the USDA, artichoke hearts and leaves have more bioavailable antioxidants than any other vegetable.  They are also low in calories, making them a great addition to your diet.

    Artichoke Tortellini Pasta Salad

    Artichoke Eggs Benedict

    Arugula, Chickpea, Roasted Pepper and Artichoke Salad

    Artichoke Spinach Dip

    6. Russet Potatoes and Sweet Potatoes - Potatoes and sweet potatoes are packed with a wide variety of antioxidants.  Sweet potatoes contain high amounts of beta carotene and vitamin A.  They are also a good source of vitamin C, B vitamins, and manganese.  Steamed russet potatoes are one of the top 20 antioxidant-rich foods.

    Spiced Sweet Potato Dinner Rolls

    Spicy Baked Sweet Potato Steak Fries

    Kale and Potato Hash

    Two Potato Soup

    7. Cinnamon - This versatile spice is full of manganese and can be incorporated into almost any cuisine.

    Cinnamon Granola Bars

    Chocolate and Nut Cinnamon Rolls

    Cinnamon Drop Cookies

    Cinnamon Swirled Pumpkin Bread

    8. Apples - This classic fall fruit is packed with flavonoids, polyphenols and vitamin C.  Eating apples with the skin increases the amount of antioxidants you absorb and gives you an extra boost of fiber!

    Apple Stuffed Chicken Breast

    Apple Cinnamon Muffins

    Apple Pecan Bread Pudding

    Israeli Couscous, Apple and Cranberry Salad with Toasted Almonds

    9. Plums and prunes - This drupe is packed with polyphenols, vitamin A, and vitamin C.  Eating plums and prunes also increases your body’s ability to absorb iron.

    Cinnamon Plum Tart

    German Plum Cake

    Prune Danish

    Prune Nut Cookies

    10. Berries - Recent studies have shown that just one cup of berries provides the daily amount of antioxidants that your body needs to heal and protect itself from dangerous free radicals.  

  • blueberries

  • strawberries

  • cranberries

  • raspberry

  • blackberry

  • Berry Berry Streusel Bars

    Blueberry Hazelnut Salad with Berry Vinaigrette

    Warm Mixed Berry Compote

    Berry Pecan Cornbread

     

    SOURCES: http://www.webmd.com/food-recipes/features/how-antioxidants-work1;
    http://www.webmd.com/food-recipes/20-common-foods-most-antioxidants; http://www.webmd.com/diet/features/antioxidants-in-fruits; http://www.whfoods.com; Image courtesy of Suat Eman / FreeDigitalPhotos.net

    SOURCES: http://www.webmd.com/food-recipes/features/how-antioxidants-work1;http://www.webmd.com/food-recipes/20-common-foods-most-antioxidants; http://www.webmd.com/diet/features/antioxidants-in-fruits; http://www.whfoods.com; Image courtesy of Suat Eman / FreeDigitalPhotos.net

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