Antioxidant Rich Diet Plan

antioxidant rich diet plan

You must have in one way or the other get to hear or know about antioxidants. It has been written about in many healthy articles and even medical experts and practitioner have always reiterate antioxidant consumption and you might have also seen it on food label.  When you visit your doctor, you must have also been advised to eat foods that are best for your wellbeing, mostly importantly food that assists your heart – of which antioxidant food product is always among the recommended. The word ‘antioxidants’ is recognized as a compound or as a substance that can be found naturally in some kind of fruits and in vegetables. You must have read about resveratrol in red wines, lycopene in tomatoes, beta-carotene in carrots as well as flavanols in chocolate – all of this are recognized as antioxidants but in different forms. Having an antioxidant rich diet plan helps in protecting the cells by destroying oxidants in the body. Also known as free radicals, oxidants are produced by the body to guard against it from harmful viruses and bacteria. And once these free radicals become too much in the body, they began to attack and harm the cells. It can also put you at the risk of developing serious health challenges such as cancer and heart related problems.

Free radicals can equally be encountered through external environment factors, this include pollutants, alcohol and smoke. However, antioxidant assists your body by removing and neutralizing these free radicals from human blood stream. Additionally, to avoid serious health challenges from developing you can regulate or maintain both antioxidants and free radicals in the body for better wellbeing. This is because free radicals normally outnumber the amount of antioxidants that is produced naturally in the body. Hence, it is very necessary to have a continuous supply of antioxidant from outer sources to regulate it balance. This will further provide you other health benefits such as glowing of the skin, slow pace of aging quickly, and lower risk of developing heart problems.  Additionally, a diet highly rich in antioxidant is also recognized to be best for your brain to work effectively and for a healthy gut. Antioxidant can also be defined as a compound that is produced in your body and a substance that can be found in foods. It assists in defending your cells from damaged resulting from harmful molecules commonly known as free radicals.

When free radicals accumulate too much in your blood stream, severe oxidative stress can enhance your chances of severe diseases like diabetes type 2 and cancer.  But consuming diet rich in antioxidants can help in increasing your body antioxidant level – this will help you in fighting the chronic oxidative stress as well as lower your chances of developing other health challenges. Medical researchers have used numerous test and findings to estimate the antioxidant content in foods, and one of the best tests that is accepted and known is the Ferric reducing ability of plasma analysis. The FRAP test assists in estimating antioxidant content in foods, it also help in measuring how well it can destroy a free radical. The higher the result of FRAP, is the higher the antioxidants substance the food contains.  Your antioxidant rich diet plan should however include;

Highlights of Antioxidant Rich Diet Plan

Kidney Beans

Practically all kind of beans to including pinto beans, black beans, red beans and kidney beans consists of high sources of antioxidants. While beans are also rich with muscle building protein, they have no cholesterol or any little fat. Eating beans with grains helps in making them a rich protein. You can equally combine beans with sandwiches, salads among others. If you find beans always difficult to digest for you, you can drink a lot of water throughout the day. Notably, it is not best you eat beans at night. Eating it early before evening is best for those who have difficulties in beans digestion.

kidney bean

Dark Chocolate

For all lovers of chocolate, eating dark chocolate should always be among your antioxidant rich diet plan. This is because chocolate is actually healthy and is very rich in antioxidants. Dark chocolates and cocoa specifically have a large amount of antioxidant and are also rich in polyphenols and flavanols. Recent studies have also proven that dark chocolate consumption is best for your heart, especially dark chocolate that contains about 70 per cent of cocoa substance. However, you have to control your chocolate intake, because taking too much with the mindset of having antioxidants in your blood stream can add your everyday calorific consumption.

dark chocolate


Popularly known as a cancer fighting antioxidants out of all the cruciferous vegetables, broccoli is recognized to have one of the best sources of antioxidant which includes beta-carotene, zeaxanthin as well as carotenoids lutein.  The best way to eat broccoli is to steam it lightly – this is because over heating of broccoli can destroy it antioxidant contents.


Red Cabbage

This has been known to have an impressive profile over the years. Commonly referred to as purple cabbage, it is highly rich in antioxidant content as well in Vitamin K, Vitamin C and Vitamin A. According to finding, purple cabbage provides you about 2.2 mmol of antioxidants per 3.5ounces. This implies more than four occurrences the amount of antioxidant in a regular cabbage that is cooked. Also containing anthocyanins another group of antioxidant, red cabbage has been linked to reduction of inflammation, protection against heart related problems as well as risk or chances of developing cancer. Additionally, red cabbage is also very rich in vitamin c which assists in strengthening you immune system and in glowing of your skin. It is best you boil or stir fry your red cabbage – this will help in boosting the antioxidant content. Steaming red cabbage on the other hand, can reduce the antioxidant content almost by thirty five to forty per cent.

red cabbage

However, other antioxidant rich diet foods you can also incorporate into your plan include: Spinach, Beets, Kale, Raspberries, Goji Berries, Artichokes, Strawberries, Blueberries, Pecans, Tomatoes, Raisins, Barley, and Walnuts among others.