10 Super-Foods that include 7 Powerful Antioxidants For Active People
The aim would be to incorporate these foods into your daily diet. Once you build your diet around a few of these nutrient rich foods, you not only build a strong health platform for your body, there will be less room for any unnecessary snacks and high calorie extras to slip into your diet.
Antioxidants protect the body from damage caused by harmful molecules called free radicals. Athletes and active people create free radicals when they exercise, these can be harmful to your health if they are not eradicated. Antioxidants act like fire extinguishers, stopping free radicals from damaging cells. These fire extinguishers put out little fires all over the body, protecting you from age related diseases, including cataracts, heart diseases and cancer. They also help protect your muscles from soreness after a tough workout.
- Green tea
- Probiotic yoghurt
- Red capsicum
- Oily fish
- Dark chocolate
- Dried red beans
All berries are good for you, they are low in calories and contain some of the highest known concentrations of antioxidants and fibre. They also have key vitamins including vitamin C. Have them fresh or frozen…about half a cup a day will give your daily antioxidant hit.
Green tea is exceptionally high in antioxidants, so all you active people out there include this in your recovery routine. There is some evidence it can help promote fat metabolism. So swap a coffee or two for a strong cup of green tea a day and your weight and immune system will likely benefit. Aim for a cup after each meal and the longer you leave the tea bag in, the better it will be for you.
These yoghurts contain the micro-organisms naturally found in the human digestive tract which improves the balance of healthy bacteria in the gut. Probiotics have been known to help reduce digestive symptoms such as constipation and bloating. They also help restore gut flora after consuming a course of antibiotics and help rebalance the bacteria required for nutrient absorption.
If your after a supercharged vitamin C hit look no further that a red capsicum, they will give you a massive boost with minimal calories. They’re a rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to regulate a number of inflammatory pathways in the body. A higher intake of carotenoids is associated with lower risks of death from heart disease, cancer and strokes.
Tomatoes are also rich in vitamin C and beta carotene. Cooked tomatoes will give you a daily dose of the nutrient lycopene, another powerful antioxidant linked to reducing some cancers, including stomach and pancreatic cancer.
In general all nuts have health benefits, walnuts are the richest in polyunsaturated fats. Just 30g of walnuts a day can help cell wall composition…known to help reduce cholesterol levels and a source of omega 3…just 10 a day is all you need.
Fresh tuna or salmon give massive doses of omega 3, the type of fat associated with reducing inflammation in the body. These good fats have numerous health benefits including reduced triglycerides, blood pressure and inflammatory processes. Oily fish includes tuna, salmon and sardines.
Broccoli is a rich source of folate and the antioxidant lutein which can delay the progression of age related macular degeneration and has specific anti cancer properties.
Dark chocolate made with a high proportion of cocoa contains high amounts of antioxidants and is rated higher than both tea and red wine in terms of antioxidant capacity. Controlling the amount eaten is the key…aim for 20g which is roughly 100 calories and 6g of fat.
Dried Red Beans
Beans are probably one of less popular food choices by many but they are packed with so much goodness and health benefits. The red beans have one of the highest levels of antioxidant protection…even higher than blueberries. They also have high levels of isoflavones, these isoflavones may ease the symptoms of menopause, prevent some cancers, reduce your risk of heart disease and improve your bone and prostate health, among other benefits. Not forgetting their great source of protein and carbohydrates.