Share

Include these 10 PERFECT Antioxidant Rich Foods in your diet

Published January 18, 2011 by Holli

Why should you Include these  10 PERFECT antioxidant rich FOODS  in your diet?

Well, one of the key reasons to include antioxidant rich foods would be to try and  keep cancer at bay.

A good portion of the American public uses the emergency room as their physician.  This not only drives up the cost of health care, but goes against the whole idea of Prevention. I am going to provide you with a list of the top 10 healthy foods – that are antioxidant rich
– to include in your diet.

Each of these foods contain phytochemicals : protective  plant chemicals that are known for their roles in maintaining a cancer free life.


Use these foods as a “starting” point to upgrade your diet to include more antioxidant rich foods loaded with phytochemicals:

Top choices:                                  Alternatives:

1. Flax seed,Olive                               Avocado
2. Soy                                                   Green Pea
3. Wheat Germ                                   Whole Grains
4. Tomato                                            Red Pepper
5. Broccoli                                            Spinach
6. Carrot                                              Canteloupe
7. Tangerine                                        Orange

8. Strawberry                                     Grapes
9. Green Tea                                       Wine
10. Garlic                                             Onion

Source: A Perfect 10 by Dr. Laura Pawlak, Jeblar, Inc. 1999.

YouTube Preview Image

How much and how often to eat these antioxidant rich foods:

Food:                                         How much:                          How often:

1. Flax                                      1 teaspoon                                per day
2. Soy                                       1 cup drink or ½ cup Soy      per day
3. Wheat germ                        ¼ cup                                       per day
4. Tomato                                1 whole or ½ cup                    per day
5. Broccoli                                2 cups                                       per week
6. Carrot                                  1 cup                                         per week
7. Tangerine/orange              1 whole                                     per day
8. Strawberries                       1 cup                                         per week
9. Green tea                            1 cup                                         per day
10. Garlic                                 1 clove                                      per day


How to include these antioxidant rich foods in your meals:

• Flax:  Flax seed oil can be used, or eat flax seeds, whole or ground into a meal, like wheat germ (no fishy smell or taste!).

With baking:  ground flaxseed has a stronger aroma than the whole seeds so it also produces a heavier bread.  Use the ground seeds in dark whole-grain breads, buckwheat pancakes, and fruit-flavored muffins. You can try substituting a portion of ground flaxseed for an equal amount of flour.  Replace ¼ cup of the flour with ground seeds, adding an extra tablespoon of liquid if the batter or dough is too thick.  Heat accelerates  the oxidation of flaxseed oil; keep the temperature as low as you can, no higher than 350 degrees.

With cooking:  Sprinkle nutty tasting flaxseeds over cereal, swirl into hot oatmeal,  and drizzle into hot soups.  To thicken soup, add ½ to 2 Tablespoons whole seeds per cup of liquid about five to ten minutes before serving.  To enrich oatmeal, add up to ¼ cup whole seeds per oats or flour.

• Soy:  With soy beans, add seasonings and spices during cooking when served in a soup, stew or casserole to get rid of “ beany” flavor.

Try Edamame and Soy Nuts; Tofu and Hummus.

• Wheat germ – Try a couple of Tablespoons of wheat germ on hot or cold cereal, or yogurt. Replace ¼ of the flour with wheat germ when baking!

Recipe:
Wheat Mush –
1 cup Kashi  (prepare according to package and set aside)
4 1/3 cups water
¼  tsp salt
1 cup Wheatena
½ cup Cream of Wheat ( 10 Min. variety)
1/3 cup brown sugar
Cooking spray

Bring water, salt, Wheatena, and Cream of Wheat to a rapid boil; reduce to medium heat and cook another 5 minutes, stirring occasionally. Stir in Kashi and brown sugar, then pour into  a small loaf pan.  Tap pan on counter to remove any bubbles and let stand until cool.  Refrigerate overnight. Slice in ½” slices and fry in nonstick skillet with a light coating of cooking spray until golden brown on both sides.  Serve with mashed fruit.  This dish is filling and will serve about 8.

• Tomato –
Eat raw  and try some sundried tomatoes as well.  Sprinkle sundried tomatoes on pizza, pasta, soup, salad, bruschetta, vegetable dip, and breads. Substitute for fresh tomatoes in salsa, sauces, chili, and brown rice pilaf. Tomatoes are a very well know antioxidant rich food.

• Broccoli –
Eat cooked or raw in salads or as a snack with lowfat salad dressing.

• Carrot-
Eat cooked or raw in salads or as a snack with lowfat salad dressing.  I also love a carrot soufflé!

• Tangerine/orange-
Can  eat plain or include in fruit salads; also to perk up green salads

• Strawberries-
Can  eat plain or include in fruit salads; also to perk up green salads. As an extra tip, blueberries are also another great antioxidant rich food.

• Green tea –
I recommend this amazing  product that will give you all the health benefits of green tea (plus a ton of others) but no caffeine.  Turn your plain water into an antioxidant rich drink.   For more information check here: Approved Products

• Garlic -
Not only for cooking; I love roasted garlic spread on fresh crunchy bread! Bet you didn’t know this one was an antioxidant rich food?

Hopefully this list of top healthy  antioxidant rich  foods to help prevent cancer, and guidelines to including these antioxidant rich foods in your diet, was helpful and that you’ll start including these as often as you can.

Please leave a comment and share your thoughts below.

Which antioxidant rich food(s) will you start including on a daily basis?

Related Posts Plugin for WordPress, Blogger...
Posted in Blog, Nutrition | 9 Comments

About Holli
My early years were spent in Wayne, New Jersey (1/2 hour outside of "The City)." Even though I moved to sunny South Florida after college with my family, I am still and always will be a JERSEY GIRL! I Received my B.S. in Nutrition and Dietetics from Syracuse University and my M.B.A. from Florida International University. Because of "reinventing myself" many times, I have a multitude of business as well as personal life experience! I have just started a new charity in memory of My Mother called The Elaine Stein Lymphoma Support Program for Women - be sure to check it out on my Jewelry Site www.EnthronedEmpress.com.

More posts by Holli

Leave a Comment

9 Comments and Pings on Include these 10 PERFECT Antioxidant Rich Foods in your diet

  • Reply
    Posted by Holli on January 22, 2011 at 7:57 pm

    Thanks for the positive feedback. I will check out your blog as well :0)

  • Reply
    Posted by Holli on January 24, 2011 at 1:58 pm

    Thank you! I’ll be interested to hear more from you. I’ve had skin cancer on my nose so I totally relate to protecting against the sun!

RSS feed for comments on this post. TrackBack URL

This entry was posted on Tuesday, January 18th, 2011 at 1:33 pm and is filed under Blog, Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.