Think color. Green, red, orange, yellow. When it comes to natural foods, the brighter and more vivid their color, the higher they usually are in antioxidants and phytos. Make it your mission to eat loads of fruit and vegies with different colors every single day, so you'll get all the great benefits.
Go for sweet potatoes over potatoes, blueberries over bananas. When you make a salad, go for dark cos lettuce and throw in some baby rocket (arugula) leaves rather than using a pale iceberg lettuce. Studies have shown that eating plenty of colorful food, like beetroot, spinach and blueberries, raises the antioxidant protection power in your bloodstream by a whopping 10–25 per cent. Some fruit and vegies are more antioxidant-rich than others. Here are some great ways to boost your daily intake of antioxidants and other phytos:
Breakfast: add fresh strawberries, raspberries, blueberries or prunes to natural yoghurt. Soak dried fruit, such as prunes, apricots and peaches, in water overnight, sprinkle with flaked almonds or pecans, and serve with natural yoghurt.
Lunch and dinner: try a gazpacho soup made with tomatoes, green and red capsicums (peppers), red onion, cucumber and lemon juice. Eat a mega-green salad of baby spinach leaves, avocado, broccoli florets, artichoke hearts and green capsicum (pepper). Make a Greek salad with tomatoes, red and green capsicums (peppers), cucumber, black olives, red onion and low-fat feta cheese. And don't forget to add an olive oil dressing, to help your system absorb the fat-soluble phytos.
Dessert: go for every bright fruit you can think of. Papaya with lime juice, fruit salad with mango, rockmelon (cantaloupe) and red grapes or a mixture of strawberries, raspberries, blackberries and red or black currants.
Drinks: sip fresh fruit and vegetable juices. Carrot, tomato, mango and orange juices are great for your skin. Fresh strawberry or raspberry smoothies make a delicious alternative (use natural yoghurt, and organic oat, soy, or almond milk instead of cow's milk).
Snacks: munch on mixed unsalted raw nuts, sunflower seeds and pepitas (pumpkin seeds), raisins, dried blueberries or cranberries, carrots or cherries.
And while we're on the subject, there's a whole bunch of other yummy antioxidant-loaded foods, including nuts, like pecans, walnuts and hazelnuts, and herbs and spices, like oregano and cinnamon. Dried fruit, like prunes, figs and dates, are sky high in antioxidants too. And dark (bittersweet) chocolate is rich in antioxidants. There are so many super healthy hits you can get from nature, you won't feel deprived. When it comes to pesticides, some fruit and vegies get sprayed more than others.
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