Incorporating Antioxidants Into Your Diet
- Vitamin A: fat-free and low-fat milk and eggs
- Vitamin C: papayas, strawberries, oranges, cantaloupe, kiwi, bell peppers, broccoli, Brussels sprouts, tomatoes, cauliflower and kale
- Vitamin E: almonds, sunflower seeds, hazelnuts, peanuts, green leafy vegetables (spinach and kale), and oils, such as soybean, sunflower, corn and canola oil
- Beta-carotene: carrots, peas, cantaloupe, apricots, papayas, mangos, peaches, pumpkin, broccoli, sweet potatoes and squash, as well as in some leafy green vegetables including beet greens, spinach and kale
- Lutein: green leafy vegetables, such as spinach, collards and kale, broccoli, corn, peas, papayas and oranges
- Lycopene: pink and red fruits and vegetables, such as pink grapefruit, watermelon, apricots and tomatoes
- Selenium: cereals (corn, wheat and rice), nuts, legumes, animal products (beef, fish, turkey, chicken, eggs and cheese), bread and pasta
Meals Rich in Antioxidants
Fruit Salad: Simply chop and mix together your favorite fresh fruits that are high in antioxidants (oranges, watermelon, cantaloupe, mangos, peaches, strawberries, and kiwi). Eat fruit plain or serve over low-fat yogurt.
Grilled Salmon Salad: Grill, broil or bake a 4-ounce fillet of wild salmon and serve over your favorite freshly chopped vegetables that are high in antioxidants (spinach, bell peppers, broccoli, kale, corn, peas, cauliflower, and tomatoes). You can also add fruit to boost the health of your salad (papaya, mangos, and strawberries). Top your salad or vegetables with vitamin E sources like almonds, sunflower seeds, and olive oil. If you decide to cook your vegetables, remember that the longer they are exposed to heat, the more the nutrients are damaged. We recommend sautéing your vegetables in a pan for less than five minutes so that they remain crisp.
Chicken Stir Fry: Season a 3- to 4-ounce chicken fillet with McCormick’s chicken seasoning (or Mrs. Dash if you need to monitor your sodium intake). Cook chicken on the grill or in the oven. We like to cook our chicken in an iron skillet for about 10 minutes or until it is no longer pink inside. Let chicken cool and slice or chop into smaller pieces. Choose your favorite vegetables from the list above. We use bell pepper, broccoli, kale, sweet peas, and cauliflower in our stir-fry. Add sliced or chopped veggies to a large sauté pan and cook until just tender (less than five minutes). Add one tablespoon of teriyaki or low sodium soy sauce to the veggie mixture. Serve chicken and veggies over one serving of brown rice.