Color Based Antioxident Rich Food To Keep You Healthy During Summer

Foods rich in antioxidants boost wellness. The chief function of antioxidantsinclude protecting our body’s cells from free radical damage. This, in turn, prevents premature aging and various chronic diseases.

Vitamins A, E, K, and C, copper, zinc, iodine, and manganese are rich sources of antioxidants. Certain proteins like glutathione and alpha lipoic acid also contain them. Phytochemicals like quercetin, lycopene, carotenoids, zeaxanthin, ellagic acid, flavonoids, and lutein also have good amounts of antioxidants in them. Additionally, some hormones, like melatonin, also exhibit antioxidant-like properties.All these work either by stopping the oxidative process before it starts (preventive action) while others are neutralizing the effect of the free radicals.

But, when you are hungry, how do you know which foods are antioxidant-rich?Which foods you should be consuming for maximum antioxidant power? A simpler approach is to let colour be the guide.

Here is a repository of antioxidant-rich foods which you can easily pick up on your next shopping spree, all based on the colour-groups:

* Black or purple:

Blueberries (especially the ‘wild’ variety), black raspberries, blackberries, black currants, black plums, black cherries, purple cabbage and eggplants all contain anthocyanins, known to fight cancer, inflammation and diabetes.

* Deep or Bright Red:

Tomatoes and watermelon are abundant in lycopene, an antioxidant known to fight heart disease and some cancers. Beets are full of anthocyanins, one of the most powerful antioxidants. The humble strawberry is also rich in a variety of flavonoids, while red raspberries contain significant amounts of polyphenols.

* Orange and Yellow:

Summer squash such as yellow crookneck and zucchini are both good sources or lutein and zeaxathin, carotenoids that prevent vision loss. The simple orange carrot contains both beta-carotene and alpha-carotene (the deeper the orange, the more beta-carotene). In the fall, try pumpkin for your dose of alpha and beta carotenes along with lutein, and sweet potatoes for carotenes and anthocyanins.

* Green:

Artichokes, asparagus, and broccoli along with most leafy greens are great sources of glutathione. Glutathione is an antioxidant naturally made in the liver and is responsible for removing toxins in the liver and ensuring correct antioxidant function. Spinach, collard greens, and kale have antioxidant properties that keep our eyes healthy.
You can incorporate these foods in your summer diet in various ways. Here are a few easy ways to start with!

As a summer side dish, or as a flavour boost in sandwiches or whole-grain pasta, halve or quarter sweet peppers (red shepherds are nice, but if unavailable, use bell peppers, red, orange and yellow varieties), grill until caramelized or very browned. Dress simply with very good, extra virgin olive oil and sea salt. You can also indulge in tomato salad for a light lunch. Start by slicing or if you prefer, half or quarter tomatoes of various sizes and coloursbright pink-red, dark red, orange, and yellow. Drizzle with extra virgin olive oil, add a dash of good quality balsamic vinegar, fresh sea salt and a crack of black pepper; and finally, top with fresh mozzarella and torn fresh basil leaves.

For the best benefits, try to include some beautiful in-season antioxidant rich fruits and vegetables, not only during the summer, but through all seasons!