By Ginger Cochran, MS, RDN, CDCES, CEP-ACSM
Our bodies are constantly battling against pollutants that cause oxidative stress and free radicals in the body. Thankfully, there is a cure for this in nature. What we eat can give our body what it needs to defend itself. Plant foods containing antioxidants have this healing superpower.
Anti-oxidant health benefits are more potent than any pill. Foods high in anti-oxidants act like superheroes, defending our entire body against oxidative stress and free radicals by scanning our bodies for free radicles and eliminating them.
In this blog, we’re diving into the healing powers and benefits of anti-oxidants and how to easily add them to your diet for the most incredibly healthy diet.
What are Antioxidants?
Antioxidants are natural compounds found in many plants. Antioxidants protect plants from environmental damage and diseases. We gain the same benefits when we eat them. The antioxidants in plants help protect our cells from free radical damage. These free radicals are by-products of various things, including pollution exposure, highly processed foods, UV rays, and even our metabolism.
Free radicals can cause serious health issues if not prevented, potentially contributing to chronic diseases like cancer, heart disease, and even depression or anxiety. This is why we at Designer Wellness have included these superpower ingredients in many of our products.
Types of Antioxidants and Their Food Sources:
Vitamin C
Vitamin C is a potent antioxidant with profound health benefits. This antioxidant‘s health benefits include immune system support, collagen synthesis for tissue repair and longevity, and skin health.
They are abundant in citrus fruits, strawberries, bell peppers, kiwi, broccoli, and Designer plants.
Try making a smoothie with Designer Plant, 1 cup of plain Greek yogurt, one banana, ½ cup of almond milk, and 1 cup of strawberries for a delicious protein drink bursting with vitamin C.
Vitamin E
Vitamin E is a well-known antioxidant praised for protecting cells from free radical damage, reducing cancer risk, and preventing blood clots. It is a praised skincare booster known to moisturize the skin, reduce fine lines, and help fade scars.
Vitamin E-dense foods include all nuts and seeds, Designer Plant, spinach, pumpkin, asparagus, and mango.
For a vitamin E-rich treat, try making a smoothie using Designer Plant in chocolate, two scoops of peanut butter, one tablespoon of flaxseed, one banana, 1 cup of flaxseed milk, and 1 cup of spinach.
Beta-carotene
Beta-carotene belongs to a group of plant compounds called carotenoids, known for their antioxidant power. Inside your body, beta-carotene converts into vitamin A, a nutrient that is crucial for maintaining healthy vision. Vitamin A helps your eyes adjust to light conditions and supports overall eye function.
Abundant sources of beta-carotene include carrots, sweet potatoes, spinach, mangos, peaches, and kale.
It is effortless to include beta-carotene in your day. Simply have Designer Peach Mango Protein Smoothie. These protein on-the-go packs don’t need to be refrigerated until opened and packed in beta-carotene and 12g of high-quality proteins.
Selenium
Selenium is a trace mineral vital to the body's antioxidant defense system. Selenium is needed for antioxidant enzymes to work, like glutathione peroxidase, which is required to help neutralize free radicals and help produce antioxidants.
It's important to note that while selenium is beneficial in proper amounts, excessive intake can be harmful. Like many nutrients, – having too little or too much can have adverse effects. Obtaining nutrients from food is ideal.
You can find the highest selenium in Brazil nuts, chicken, fish, cottage cheese, and brown rice. My favorite way to enjoy a selenium-rich snack is to melt dark chocolate, cover Brazil nuts in chocolate, and freeze it. It makes the perfect selenium-rich healthy dessert.
Flavonoids
Flavonoids are part of a large family known as polyphenols. They are responsible for the vibrant red, blues, purple, and yellows in fruits and vegetables. Beyond the beautiful exterior, flavonoids are full of antioxidants.
On top of fighting against free radicals and oxidative stress, flavonoids reduce inflammation in the body, which can lead to pain and diseases.
Flavonoid-rich foods include berries, dark chocolate, Designer Wellness chocolate protein powders, and green tea.
The perfect flavonoids-rich protein drink includes one scoop of Designer Egg in chocolate, 2 Tbsp 100% dark chocolate chips, 1 cup of blueberries, and 1 cup of chocolate milk.
Bottom Line
Incorporating antioxidant-rich foods into your daily diet is a proactive way to support your overall health and longevity. Antioxidant health benefits offer a natural defense against oxidative stress and diseases. Try the Designer Wellness antioxidant-rich sample diet below!
One-Day Designer Wellness Antioxidant Rich Meal Plan
Breakfast
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Plain Greek Yogurt topped with strawberries, blueberries, and flaxseeds
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Designer Wellness Protein Pancakes with Designer Plant topped with coconut whipped cream and strawberries
Snack
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Handful of walnuts
Lunch
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Grilled chicken salad with spinach, bell peppers, sunflower seeds
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Mango Protein Smoothie with Designer Whey
Snack
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One banana with 2 Tbsp peanut butter
Dinner
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Baked salmon with cooked broccoli and carrots
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1 cup quinoa
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Green tea
Dessert
