Winter is coming or is it already here? It is important for us, especially during this pandemic period, to take control of our health. One way to do it is to include food sources in our diets that provide an adequate amount of antioxidants.
What is an antioxidant?
Per my previous blog post “How Do You Like Your Coffee?”, antioxidants are substances that help prevent or slow down the development of chronic, inflammatory diseases.
In other words, antioxidants help prevent us from getting sick!
What are they?
Vitamin C
Vitamin A
Vitamin E
Selenium
Copper
Zinc
A few sources of each:
- Vitamin C
Cauliflower, tomatoes, citrus fruits (oranges, grapefruit, lemon, kiwi)
- Vitamin A
Carrots, cantaloupe, squash (acorn, butternut, spaghetti squash)
- Vitamin E
Avocados, almonds, spinach, sunflower seeds
- Selenium
Brazil nuts, tuna, brown rice, beef, tofu
- Copper
Shellfish, dried fruits, sweet potatoes, shitake mushrooms
- Zinc
Chickpeas, lentils, hemp seeds, lamb
Balance is everything and we also want to take care of ourselves in a preventative matter. The lists above show us how important it is to have a balanced diet full of fruits, vegetables, protein, healthy fats, and whole grains. If you feel like your diet is not providing enough nutrients, another important thing you can do is to take a multivitamin every day. I prefer the gummies. Makes it more fun!
Some examples of easy balanced meals:
4 oz herbed baked chicken breast, ½ cup of brown rice, ½ cup or more of rosemary roasted brussels sprouts, lightly salted
¾ cup of pan-fried tofu, 1 cup whole grain pasta, ½ cup or more of various veggies, light pad Thai sauce and sprinkled crushed peanuts
Tuna salad sandwich with whole grain bread, tomato, and lettuce, light on the mayonnaise
That all being said, stay hydrated, consume balanced meals, and do not feel guilty eating dessert!