Antioxidants at Every Meal?

We all know how important antioxidants are. They fight excess oxidation which can be very damaging…think of how putting lemon juice on an apple can stop it from browning.

Well, it’s important to consume plenty of antioxidants at every meal as well to reduce the “postprandial oxidative stress” (browning) that can occur when blood fats or blood glucose remain high after eating. This type of metabolic stress increases the risk of diabetes, obesity, and even atherosclerosis-the first step toward cardiovascular disease. Postprandial oxidative stress can also make it difficult for our blood vessels to vasodilate (relax) which also contributes to cardiovascular disease (Sies 2005). 

We consume antioxidants such as vitamins A, C, E, carotenoids, and polyphenols in food particularly fresh fruits (e.g., berries, citrus), vegetables, and other plant-based foods including herbs, spices, nuts, seeds, tea, cocoa, and even red wine. Consuming these sources of antioxidants with meals can help reduce postprandial oxidative stress and reduce risk of cardiovascular disease and diabetes at the same time. We also produce antioxidants, but production depends on nutrients including selenium, copper, zinc, and manganese so be sure your diet is adequate in these micronutrients as well.

Oxidative stress also creates oxidized LDL-cholesterol, the truly “bad” cholesterol that can trigger atherosclerosis. LDL contains a high concentration of vitamin E which helps prevent it from becoming oxidized and dangerous. Consuming vitamin E from foods is the best way to get “full spectrum” vitamin E that provides tocopherols and tocotrienols and protects against oxidative stress. Good sources include nuts, seeds (especially sunflower seeds), leafy greens, whole grains, and plant-based oils (Raymond 2021).

So, remember to eat your antioxidants with every meal to protect your blood vessels and your heart. A sustainable Mediterranean diet is an excellent way to get the antioxidants you need. Also, include a Super Salad daily to add a bowlful of antioxidants to any meal. Other quick and easy ways to incorporate antioxidants into your daily routine include:

• Add berries to oatmeal and whole grain cereal
• Add vegetables to scrambled eggs or omelets
• Add dark leafy greens and sliced vegetables to sandwiches and soups
• Add deep orange, red, or brightly colored vegetables to meals
• Add herbs and spices, including garlic and onions, to every meal
• Add nuts, seeds, fruits, and vegetables to snacks
• Drink home-brewed tea with lemon
• Make homemade Green Lemonade
• Try homemade dark chocolate treats made with nuts and greens powder

Source: Serra-Majem, Lluís et al. “Updating the Mediterranean Diet Pyramid towards Sustainability: Focus on Environmental Concerns.” International journal of environmental research and public health vol. 17,23 8758. 25 Nov. 2020, doi:10.3390/ijerph17238758. This article is an open-access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license ([R]).

References

Raymond, Janice L., et al. Krause and Mahan's Food & the Nutrition Care Process. Elsevier, 2021.

Sies, Helmut et al. “Nutritional, dietary and postprandial oxidative stress.” The Journal of nutrition vol. 135,5 (2005): 969-72. doi:10.1093/jn/135.5.969