5 Sources of Antioxidants to Include in Your Diet Plan

There are many quality sources of antioxidants available at a realistic price so there is really no reason why anyone should not be able to include them in their diet and enjoy the antioxidant benefits available from them Antioxidants are compounds found either in the food we eat or they are produced by our bodies […]

There are many quality sources of antioxidants available at a realistic price so there is really no reason why anyone should not be able to include them in their diet and enjoy the antioxidant benefits available from them

Antioxidants are compounds found either in the food we eat or they are produced by our bodies as required. One of the major elements our bodies use is oxygen this enables us to function, but as a result of this our cells produce what is known as free radicals. Our body is able to use some of these, but the majority of them can cause disruption around our bodies because they are unstable. Antioxidants are able to neutralize them, rendering them harmless which is the reason why they are so important.

These five sources of high quality natural antioxidants are a must for all people who wish to remain healthy, supplements just do not make the grade.

1. Berries, Plums, Cherries and Gapes

All types of berries including plums, cherries and grapes are high in phytochemicals, these powerful antioxidants help protect us from cancers and heart disease. They lower inflammation and protect our cells while boosting the immune system.

Nature has colour coded our foods so we can quickly find foods that are high in antioxidants by their bright and colourful skins and flesh. The darker varieties of these fruits have the highest percentages.

2. Nuts

Being one of the most balanced foods available, nuts are high in most essential nutrients as well as being loaded with healthy fats they contain protein, complex carbohydrates and their own special antioxidants such as resveratrol and different plant sterols.

3. Dark Green Leafy Vegetables

This group of foods that includes spinach, kale, collard greens, broccoli, cabbage, leeks and lettuces are high in disease fighting nutrients and a huge range of antioxidants like kaempferol that helps to dilate blood vessels and antioxidant minerals copper, zinc, vitamins A, C and E.

4. Orange, Yellow and Red Fruit and Vegetables

Sweet potatoes, yams, pumpkin, carrots, beetroot, capsicum, tomatoes, pomegranates, watermelon, papaya, pineapple are all good sources of essential nutrients such as enzymes, vitamins, minerals and they and also contain antioxidants that help protect our bodies from free radicals an environmental pollutants.

5. Beverages like Chocolate, Tea and Coffee

Real chocolate that has not been overheated, real brewed coffee, both black and green teas as well as a variety of herb teas are one of the best and simplest sources of Antioxidants. Avoid commercially prepared and processed beverages like instant coffee and iced teas as the antioxidant content is greatly reduced.

Having a diet that consists of the widest range of fresh fruits and vegetable will help protect your body from illness and environmental pollutants. Each plant has its own unique antioxidants that have a specific job in nature and unfortunately, they tend not to be interchangeable which is why consuming a wide variety is recommended.

Nature has provided many natural medicines for us to enjoy and they are often colour coded so they are easy to find. The brighter and darker the colour of food, the higher their antioxidant content. The reward for seeking out these foods is not only good health but also their flavor.

Are Antioxidant Foods Good Bad Or Unnecessary?

The question many are asking about whether antioxidants are really good for us or is it just more hype from food manufacturers and big Pharma to sell more product is understandable. The answer is complicated, but in real terms, antioxidant food is a necessary part of having a well balanced diet. If your diet consists of a variety of antioxidant recipes along with all the other necessary nutrients then you can expect your body to work at optimum levels.

What do antioxidants do?

Antioxidants are natures way of countering free radicals. These are the compounds that are a by-product of cell actions in the body. When you break down your food, encounter radiation from the sun or other sources, exercise or have unnatural compounds or substances introduced to your body, such as pollutants or other man-made elements.

Antioxidants contain extra electrons that are able to neutralise unstable molecules by forcing on them new electrons enabling them to become balanced and unable to disrupt the body.

Can You Have Too Many Antioxidants?

The human body is an extremely complicated living machine that relies on compounds found in its natural foods to operate properly. It is important to have a variety of food in your diet so that you get a good balance of nutrients. Having too much of any type of food will have the potential to cause an imbalance. Too many antioxidants of one type could cause them to have the opposite effect.

It would be very difficult to have too many antioxidants if you are getting them from natural sources. Man-made antioxidant supplements are chemical and not “organic” and very different from the ones produced by the body or found in food. These chemical antioxidants are not readily acceptable to the body and often do more harm than good if they have any effect at all.

Are antioxidants good for you?

Many studies have shown that having a high Antioxidant Food consisting of its and vegetables has a positive effect on the body. At the same time, many studies have shown that having high levels or in fact, any levels of antioxidant supplements have had no effect or a detrimental effect.

It is yet to be proved whether it is the antioxidant content of foods, another compound that is yet to be discovered that accompanies these foods or just the combined action that all the different chemical compounds in healthy, wholesome foods are the reason that many people respond in a very positive way when they have a diet that is rich in antioxidant food recipes.

The logical conclusion that must be reached after looking at all the evidence is that natural, antioxidant foods and recipes that are high in natural antioxidants are much better for you that having a diet that lacks antioxidants. It is also important to note that taking artificial antioxidants and antioxidant supplements should be avoided as they are useless at best and possibly harmful.

The hype about antioxidants is mainly by food manufacturers using the confusion surrounding antioxidants as a way of selling their produce. The facts seem to suggest that all artificial antioxidants that are added to processed foods and man-made supplement are useless or harmful while natural antioxidants in foods are beneficial.

Top 10 Healthy Vegan Foods To Consider For Lunch

Fortunately, there are innumerable options in vegan meals that you can consider for your lunch. They are not just good for your health, but they taste amazing and help you stay full the entire day. Moreover, they are can be prepared in just a few minutes, so you don’t have to stand in the kitchen for the whole hour preparing a complete lunch meal. Just a few ingredients needed and your delectable & healthy vegan food for lunch is ready!

Here is is the list of top 10 vegan food to consider for lunch:

  • Quinoa Salad with Peanut Dressing: If you are a big fan of Quinoa but you want to take it in a way that can match your vegan diet, then you can take Quinoa Salad with Peanut Dressing. This vegan food is perfect for your lunch and takes very little time in preparation.
  • Sweet Potato-and-Red Lentil Curry: This Indian-style stew prepared with sweet potatoes, coconut milk mellows and lentil mixture will help you get a complete vegan lunch. You can take it with white rice to get the full aromatic taste.
  • Brown Rice: If you are vegan and want to eat something healthy and tasty that helps you stay full, then brown rice is the better option. A bowl full of cooked brown rice will fulfill your body’s needs for healthy nutrients such as protein, fibre, carbohydrates. You can also take it with home-rolled sushi.
  • Pasta with Chickpea Sauce: Are you a paster lover? If yes, then Pasta with Chickpea Sauce is the great option of your lunch. It’s a satisfying dish that you should prepare and garnish with fresh herbs and chickpea sauce to enhance the taste.
  • Tofu Scramble: If you have just started a vegan diet and are missing scrambled eggs, then tofu scrambles are your easy and go-to lunch meal. With so many styles, you can prepare Mexican, Chinese, Greek, Italian and Southwestern tofu scrambles.
  • Veggie Burgers: Nobody can say no to burgers but have you tried flavourful veggie burgers? You can try Zucchini and corn veggie burgers, walnut-kidney bean burgers, chickpea burgers, vegan chicken burgers etc. for your lunch and enjoy your vegan diet.
  • Hearty Chili and Stews: This is the best option if you are following veganism and have to prepare a plant-based meal. You can use whatever veggies available in your kitchen and add some vegan tofu, some beans, sausage or tempeh and lots of spices.
  • Warm Vegetable Soup: When you are a vegan, you can have a lot of options in the soup. You can start your lunch with a thick and creamy vegetable soup full of some hearty ingredients. Thai Carrot Soup, Vegan Matzoh Ball Soup, Vegetable Lentil Soup, Miso and Greens Soup are some types of soup you can take in your lunch.
  • Mushroom Penne: This is one of the top 10 vegan foods you can consider for having a healthy and filling lunch. With the wholemeal penne and mushrooms, you can prepare it in the morning time.
  • Baked Falafel: Tired of those cheesy but soggy sandwiches? Try baked falafel with cauliflower tabbouleh, dressed with charred spring onions and green tahini sauce and have something unique for lunch on boring Mondays and Tuesdays.

Concluding this, all the above-mentioned dishes are easy to make, fast, healthy, highly delicious and satisfying. If you learn to make even half of these vegan foods, you will never feel deprived. This article with the top 10 recipes is enough to tell those, who think vegans have limited options. So, just try these amazing dishes in lunch, which are high in protein and have many active ingredients.

THIS is what happens when two meat-lovers check out meat-free food, and decide that they don’t want any of it. Andy Shovel and Pete Sharman are not your average plant-based food founders. Their last company was a burger chain and they sold tonnes of meat a year, before realising that tomorrow’s food will be the stuff that today’s food eats – plants. They’re brazen about their ambition – they want to take plant-based eating well away from the socks-with-sandals wearers, and bring it firmly into the mainstream. Throughout the 2 years of R&D, the partnering with world-leading texture scientists and flavourists, their guiding-star has been their love of meat. Only products that can fool a carnivore into thinking they’re eating meat, will make it onto shelves. Most meat-lovers just don’t like squishy tofu. Using peas and soya beans as their base, the 8 launch products consist of ISN’T BACON rashers, ISN’T CHICKEN pieces, goujons and meaty ready-to-eat snacks. THIS have patented the innovative ways in which they make their food, and can’t wait for people to try it.

Summer Drink Recipe For Everybody

We’ve got all seen them on TV or while setting in a restaurant, these drinks that just look like summertime. They have a refreshing, thirst-quenching look that makes them very appealing to the eye and the majority of the ones I’ve tried have the identical appeal to the taste buds. What makes them that summer look and allure? I feel it’s the fresh fruit and green blossoms floating in the liquid. So what exactly does it take to make those summer drink recipes for your next summer gathering or easy cookout?

An ingredient in many drink recipes is easy syrup. Make your very own simple syrup and spice it up with fresh herbs. Just like infusing herbs with oil or vinegar you can infuse them into easy syrup. It’s quick and simple to make and your spiced easy syrup cannot only be used on your favorite summer drink recipes but it may also be used to sweeten tea.

Simple syrup recipe (with spice):

  • 2 cups sugar (or baking quality artificial sweetener)
  • 2 cups of water
  • Herb of selection (1 cup Basil or Mint or Lemon Verbena or 3 sprigs Rosemary are only some of the choices)

Tip: Use fewer blossoms should you choose ones with a more effective taste, such as Rosemary.


Combine the herbs and sugar; utilize a muddler to smash the herb into the sugar. This releases the oils from the herbs and gives the syrup taste. In a saucepan, combine the water and sugar/herb mix, bring to a boil and stir till the sugar has dissolved. Allow the syrup to cool and then strain. Your simple syrup is now able to be refrigerated and stored for about a month.

Most summer beverage recipes can be produced with or without alcohol, therefore the recipes may be employed to meet all of your guests. The classic recipes for several of the drinks call for alcohol but I have tried a lot of them without and they are still quite tasty. Have you ever tried a non-alcoholic Mojito? It’s actually simply sparkling mint limeade and is very yummy. You can adjust any of those recipes by not adding or omitting the alcohol.

Basil Lemonade:

  • 2 cups lemon juice (approx. 15 lemons if squeezing refreshing )
  • 2 cups Basil Simple Syrup
  • Water or sparkling water to taste (start with 2 cups and add more if needed)


Blend ingredients and refrigerate. Serve over ice and garnish with basil leaves and a lemon twist.


  • 6 tablespoons lime juice (approx. 1 teaspoon if squeezing refreshing )
  • 8 big mint leaves
  • 4 Tablespoons sugar
  • 2-3 ounce of light rum
  • Club soda


In a glass, combine the mint leaves, sugar and lime juice with a muddler. (Mint easy syrup can be used in place of the sugar and mint leaves-start with 4 Tablespoons and add more until desired sweetness) Add ice, rum, club soda and garnish with fresh mint leaves.

Tip: Change your mojitos with the addition of fruit. Blend a fresh fruit puree (strawberries, melon, etc.) by simply using a food processor to reduce the fruit to the pulp, strain out any of bigger pieces of fruit that remain. Mix the fruit puree in with all the other ingredients before adding the club soda.

Herb Soda:

  • 3-4 Tablespoons Simple Syrup infused with your selection of an herb (see recipe)
  • Fresh herbs depart or sprigs for garnish
  • Splash of lemon juice
  • Sparkling water or club soda


Fill glasses with ice; include lemon juice, simple syrup and club soda (or sparkling water) and stir fry. Add fresh herbs for garnish.

So now you know what to do to wow your visitors with appealing and tasty summer drink recipes. Get creative and make a few of your very own by combining a few of these recipes and suggestions with a number of your own.