The Excellence of Antioxidants

Antioxidant infusion, antioxidant mix, antioxidant fruit blend, get these superfoods – are you seeing this everywhere? Is the marketing working? Food producers are competing for your attention and the great news is it’s mostly true about antioxidants and superfoods. But do you know exactly why? It's worth knowing, so you can add more.

What are antioxidants? Think of antioxidants as an umbrella term for molecules that work against the negative effects of the waste in your body. Waste is left when your body breaks down your food or is exposed to harmful agents. The waste contains free radicals. These are highly unstable, reactive, and broken molecules that increase your risk of health issues such as heart disease, diabetes, and cancer.

Normal metabolism creates free radicals, but infection, cigarette smoke, air pollution, intense and prolonged exercise, and alcohol consumption make the situation worse. On the other hand, free radicals are still necessary for certain bodily functions like fighting infections. Basically, your body needs both antioxidants and free radicals to stay balanced. When the balance is off and there are more free radicals than antioxidants, this is known as oxidative stress.  

Bring on the antioxidants. It’s great news if you have already been consuming antioxidants in your food and drink. They are mainly found in plant sources, especially ones with dark, vibrant colors like blueberries, sweet potatoes, nuts, cherries, cranberries, bell peppers, kale, carrots, broccoli, mushrooms, beets, pumpkin, asparagus, beans, spinach, and dark chocolate. You can drink your antioxidants in the form of coffee, green tea, and matcha tea.  Fun fact, coffee is the most common antioxidant found in the Western diet!  

There are ways to incorporate more antioxidants into your diet. Eat a diet rich in vibrant colored fruits and vegetables and enjoy the rainbow! If your plate only has beige on it, you’re likely not getting antioxidants. Using a supplement to get the benefits may lead to an excess of antioxidants and that can do more harm than good. Eating a vegetable or fruit with every meal or snack is a great rule of thumb.

It’s easier than you think. Be intentional with your snacking. Trail mixes and other dried fruits, nuts, and seeds are all great sources. Try to find those with no added salt or sugar. Incorporate cinnamon, turmeric, ginger, cloves, cumin, and oregano, and spice up your food. Whether you’re adding cinnamon to your morning oatmeal, or extra oregano to your pasta sauces, it’s a simple and flavorful way of getting in extra antioxidants. When you need that boost of caffeine in the morning, drink a cup of green tea or matcha. For an antioxidant-packed meal, consider this Sheet Pan Recipe the next time you need something quick and healthy.  It’s a great busy weekday meal, and leftovers can be kept up to four days in the refrigerator. 

Ingredients

• 1 medium sweet potato diced into ½-in-wide pieces
• 3 tbsp. extra virgin olive oil divided
• 1 ¼ tsp. kosher salt divided
• ¾ tsp. black pepper divided
• 2 boneless, skinless chicken breasts cut into bite-size pieces
• 1 small broccoli head cut into florets (about 2 cups florets)
• 1 red bell pepper cored and cut into ½-in pieces
• 1 zucchini halved lengthwise and cut into ½-in-thick half-moons
• 1 yellow squash halved lengthwise and cut into ½-in-thick half-moons
• Zest and juice of 1 lemon
• 2 ½ tsp. Italian seasoning
• 1 tsp. garlic powder
• 1 tsp. onion powder
• ¼ cup freshly grated Parmesan cheese

Instructions

1. Place rack in the center of the oven and preheat to 400 degrees. Line a large, rimmed baking sheet with foil and lightly coat the foil with nonstick spray.  
2. Place the sweet potatoes in a large bowl, drizzle with 1 tablespoon olive oil, and sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper. Toss to coat.
3. Spread sweet potatoes into a single layer on the baking sheet. Bake for 10 minutes, or until they are soft on the outside but are still too firm to eat. 
4. Meanwhile, in the bowl that you used for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons of olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining teaspoon of salt and ½ teaspoon pepper. Toss to coat. 
5. Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes and spread everything into an even layer.  
6. Return the sheet pan to the oven and bake for 15 to 20 minutes more, stirring once halfway through, until the vegetables are tender and the chicken is thoroughly cooked.
7. Sprinkle with Parmesan and serve.  

The vegetables in this recipe can easily be swapped out with ones you already have on hand. Beets, carrots, and asparagus are all great swaps. Just be mindful of the different times needed for each vegetable. 

Getting antioxidants doesn’t have to be complicated or expensive. Focusing on eating more colorful, whole foods will boost your antioxidant intake and make you feel your best.   

Mimi Thompson

Health Education Preceptee, ViaroHealth

For questions or comments, contact wellness@viarohealth.com.