5 Tips to Boost Your Antioxidant Intake

#1. The key while preparing food

To maximize antioxidant content of cooked veggies:

Do not peel the skin
Minimize chopping
Don’t soak in water before cooking
Cook quickly at a high heat rather than slowly on a lower heat
Don’t cook in copper pots (this reduces the amount of vitamin C)
Frozen veggies are good sources of antioxidants
Steaming helps retain nutrients

#2. Pick variety, not quantity!

Eat two or three different colour of each fruits and vegetables.

Different variety of colour of food gives different beneficial nutrients and also different antioxidants.

#3. Antioxidants from drinks.

Green tea, cranberry juice, cherry juice, and even coffee and red wine are good sources of antioxidants. Enjoy a small glass of orange juice with your breakfast – it’s a good source of vitamin C. Or top your cereal with sliced strawberries or kiwi fruit instead.

Moderation is the key of obtaining essential nutrients. Always remember that excess alcohol can increase the amount of free radicals that whiz around your body. Thus, five glasses of red wine does not mean you’ve had your "five a day!"

#4. Herbs and spices are the good choice of food additive.

Adding herbs and spices instead of salt into your meal is definitely more tasty and nutritious.

Sprinkle herbs like cinnamon on your favourite cereal or porridge, mix with yogurt for a tasty dip, or add to salad dressings.

#5. Choose snacks smartly.

Nuts and seeds are defined as healthy snacks which rich in antioxidants. Brazil nuts are a key source of selenium, which is important for brain health, while almonds and sunflower seeds are great sources of vitamin E.