By Grace O
Eating antioxidants, found in delicious fresh foods, is a great way to look younger and stay healthier. Antioxidants protect your cells, preventing and repairing damage caused by oxidative stress. This balance is what keeps cells healthy and prevents damage that comes along naturally with living and aging.
The best way to increase antioxidants is to eat a wide variety of fruits, vegetables, beans/lentils, nuts, seeds and whole grains. These foods include special compounds including vitamins, minerals and phytochemicals (healthy chemicals found in plants) to support the body. Eating lots of these foods will help you get a balance of different forms of antioxidants.
Here are some antioxidant-rich “superfoods” and the nutrients they provide that you should focus on:
- Almonds: rich in vitamin E, an antioxidant that helps protect both brain and skin health.
- Beans: rich in polyphenols, which are powerful antioxidants. Look for colored beans including black, pinto, and kidney, for even more antioxidant compounds. Beans are also high in fiber, which can help improve digestion and support detoxification.
- Berries: blueberries, strawberries, blackberries, and raspberries are rich in flavonoids and antioxidant vitamins such as vitamin C. Many experts recommend including berries in the diet daily.
- Dark Chocolate: varieties over 70% cocoa are rich in flavonoids, potent antioxidants found in cocoa. That’s right: dark chocolate is part of a healthy diet!
- Sweet Potatoes: these orange vegetables are rich in beta-carotene, which helps protect vision and skin from early aging and cellular damage. Orange and red foods should be a regular part of your diet because of their antioxidant compounds.
Dark Chocolate Mousse
Chocolatey, rich mousse is a perfect dessert for any time of the year. Heart-healthy antioxidant compounds abound in cocoa, so a lightened-up, vegan version of this classic recipe will benefit you and the ones you share it with.
Serves 4
Ingredients
8 oz. high-quality dark chocolate, broken into pieces
1/4 cup unsweetened cocoa powder
1 Tbs. soy or almond milk
1/4 cup water
1/8 tsp. vanilla extract
2 Tbs. Grand Marnier liqueur
1/4 cup sugar or xylitol
1/4 cup honey
1 package (9-10 oz.) or 1¼ cups silken tofu, drained well
1/2 cup slice kumquats, as garnish
Procedure
1. In the top of a double boiler, melt the chocolate, cocoa powder, milk, water, vanilla extract, liqueur, and sugar, stirring constantly until the chocolate is fully melted.
2. Remove from the heat and stir in the honey. Set aside.
3. Blend the tofu in a food processor for 2-3 minutes or until very smooth.
4. Fold the tofu into the chocolate mixture.
5. Spoon the mousse into serving bowls and chill in the refrigerator for at least 3 hours.
6. Garnish with the sliced kumquats.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/antioxidant.
