If you’re wanting to make changes for the better to your diet and health in the new year, then you may want to try ‘eating the rainbow’, or consume the fruits and vegetables that span the colour palette – red, orange, yellow, green, blue, and purple – to really get all the best nutrients you need for optimal health.
All these colours can be seen as you walk past the fresh produce in your local supermarket, and are due to the specific phytonutrients and antioxidants present in the food. Whether you want to lose some weight following the festive period, or just want to feel healthier overall, we have a look at some foods that are high in antioxidants, and how to ‘eat the rainbow’.
Consuming these foods high in antioxidants is a great way to improve your health by reducing oxidative damage in the body, and feeding your body with micronutrients and disease-fighting natural compounds.
Beans
Beans, lentils, and peas are all part of the legumes group of food, which are packed with fibre, protein, complex carbohydrates, vitamins and minerals, as well as being rich in phytonutrients and antioxidants. Pinto beans are high in kaempferol, an antioxidant that has been associated with anti-inflammatory and anti-carcinogenic properties.
Artichokes
Low in calories and high in fibre, artichokes can stand up well to grilling, broiling, baking, and marinating. Artichokes contain high levels of vitamin C and antioxidants such as chlorogenic acid. They are one of the best sources of antioxidants in vegetables.
Green Tea and Coffee
Green tea is packed with antioxidants and polyphenols, so much so that 30 per cent of the dry weight of green tea is polyphenolic compounds. Green tea is associated with many health benefits, including lowering the risk of cancer, high blood pressure, heart disease, type 2 diabetes, and dementia.
Coffee is even higher in antioxidants, so don’t be afraid to brew up your favourite cold brew. Just be sure to switch to decaf close to bedtime so that the caffeine doesn’t interrupt your sleep.
Blackberries
Blackberries and raspberries are excellent sources of fibre, vitamin C, minerals, and antioxidants. Blackberries actually contain more antioxidants than any other fruit.
Kale
Dark leafy greens such as kale and spinach contain iron, potassium, calcium, vitamins C and K, and plenty of antioxidants such as lutein and zeaxanthin, which protect your eyes from damage incurred by harmful UV rays.
These leafy green vegetables also contain chlorophyll and dietary nitrates, which dilate blood vessels and improve circulation, helping naturally reduce blood pressure.
Dark Chocolate
You might have had your fill of chocolate during the festive season, but dark chocolate is more than just a delicious indulgence. Dark chocolate contains high amounts of iron and antioxidants and is considered to be a superfood. Unsweetened baking chocolate is an even better source of iron.
If you’re looking for organic raw chocolate for healthier snacking in 2022, then visit our online store today.
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