5 Swaps to Boost Your Antioxidant Intake

Can you think of a habit you effortlessly do now but once seemed hard?  Maybe it’s cooking with olive oil or drinking more water. Whether you recognize it or not, healthy swaps are all around you.

When it comes to our readers, we know you’re all working on individualized goals.  However, one thing most can relate to is the desire to stay on the preventative side of medical conditions. Making swaps to include more antioxidant-rich food sources into your daily diet may help.  But before diving into the swaps, let’s first learn more about antioxidants.

What’s so good about antioxidants?

Antioxidants are substances found in foods that may protect your cells against free radicals.  When a body undergoes a lot of free radical damage, this can lead to oxidative stress, which is thought to make someone more susceptible to medical conditions like heart disease or cancer.  

Note that current research supports antioxidant benefits from food sources, and in some cases, supplementation may have opposite effects.  Be sure to talk with your doctor before taking any supplements.

5 Super Easy Swaps to Try Today

1. Carrots (Instead of Chips)

Are you a fan of crunch?  Us, too.  While chips are delicious, it’s important to remember that they are fried – and often fried in a highly processed oil that doesn’t give you a ton of nutritional benefits.  Moderation is key.  Try switching to carrots to get that same crunch factor with an added antioxidant boost from beta-carotene.  

Not a fan of raw vegetables?  Cooking increases the antioxidant content of carrots, so enjoy this veggie roasted or steamed.

2. Raspberries (Instead of Jelly or Jam)

Reach for raspberries the next time you go to make a classic PB&J sandwich.  It takes no time to mash this low-sugar fruit to a jam consistency.  Then spread the mashed raspberries on your sandwich to add a sweet flavor while increasing the antioxidant content, all thanks to anthocyanins.  Plus, you’ll get an extra dose of fiber, too.  

Another reason to swap?  Most store-bought jams and jellies contain added sugars which are generally recommended to consume in limited quantities.  While sugar is not directly linked to diseases, it’s indirectly linked through its impact on one’s weight and the nature of being found in processed foods. 

Related Reading: 10 Tips to Reducing Added Sugar

3. Spinach or Kale (Instead of Iceberg or Romaine Lettuce)

This swap falls under how to make an already healthy food, even healthier.  Eating salad has benefits to your health, but if you’re hoping to take it up a notch, try swapping your go-to lettuce for a darker, leafy green like spinach or kale.  These two vegetables provide rich antioxidants from carotenoids that reduce inflammation.

Pro Tip: Place a paper towel in your greens to help them last longer; it’ll absorb some of the moisture.

4. Walnuts (Instead of Croutons)

Speaking of salad, croutons often accompany salads; however, this refined carbohydrate doesn’t offer many health benefits.  Use walnuts instead for an antioxidant-rich swap.  Nuts, in general, support a health-promoting diet. Further, walnuts contain polyphenols, ellagitannins, melatonin, and gamma-tocopherol, which work together to reduce oxidative stress.  

Be Sure To: have proper storage.  California Walnuts recommends storing walnuts in the refrigerator if you’re eating right away, or in the freezer to store for a month or more.

5. Quinoa, Farro, or Barley (Instead of White Rice)

Whole grains are healthier than refined grains because they undergo less processing.  This leaves their nutrients more intact, allowing you to better absorb their antioxidant properties from phenolic acids, phytic acids, and lignans.

When it comes to whole grains, our three favorites are quinoa, farro, and barley.  In addition to antioxidants, whole grains tend to be higher in protein and fiber, which is especially helpful when it comes to appetite control.

Related Reading: Three Hearty Grains to Have on Hand Besides Rice

The Bottom Line

Healthy swaps are all around us.  Stick to whole food sources like nuts, whole grains, fruit, and vegetables to boost the antioxidant content in your diet.