How to Increase Your Consumption of Antioxidants

Aging and degenerative diseases are caused by free radicals, which come from the environment or intrinsic reactions in your body, says Dr. James F. Balch in his book "The Super Antioxidants." Antioxidants consisting of vitamins, minerals, herbs, amino acids, enzymes, bioflavonoids and carotenoids protect you from the damaging effects of free radicals. You can easily increase your daily consumption of antioxidants by making a few small changes to your diet.

Instructions

Antioxidants

• 1

  Mix berries such as blueberries, raspberries, strawberries, blackberries and boysenberries in your oatmeal or cereal. Berries contain antioxidant and anti-inflammatory compounds called anthocyanins, which protect against Alzheimer's, Parkinson's, diabetes and heart disease.

• 2

  Snack on apples for antioxidant power from phytochemicals. Apples contain phytochemicals such as quercetin and catechin, which lower your risk of cardiovascular disease and cancer.

• 3

  Add apricots to your meals or snacks. Apricots are a good source of beta-carotene, a member of the carotenoid family--a powerful antioxidant. Carotenoids reduce the risk of lung and colon cancer. Other carotenoid sources include carrots, cabbage, spinach and French beans.

• 4

  Consume dark green leafy vegetables. Spinach, kale, collard greens and Swiss chard are all good sources of vitamin C. Vitamin C acts as an antioxidant by protecting against heart disease, stroke and dementia.

• 5

  Sip on green tea throughout your day. Green tea contains powerful antioxidants, shown to enhance your immune system and fight cancer cells.