Happy Friday my friend!
One of the most interesting things I experienced when shifting towards a plant-based diet back in 2017 was the feeling of lightness that I had.
It's difficult to explain – and of course could just be anecdotal to me – but getting a much bigger diversity of plants into my diet just left me feeling much lighter.
One possible factor I think could have been the sharp increase in antioxidants that I got into my diet after making the switch.
To put it simply, antioxidants are powerful compounds that counteract free radicals, which are unstable molecules that can lead to oxidative stress – a known driver of inflammation – and ultimately increase our risk of chronic disease.
The great thing about a plant-focused diet is that if you go down the whole-food route, by default you will likely get plenty of antioxidant-rich foods into your diet.
Which foods specifically Jeff, I hear you ask? The ones below all are loaded with antioxidants:
- berries
- root vegetables such as sweet potatoes and butternut squash
- dark leafy greens in the form of kale, spinach, chard and more
- red cabbage
- tomatoes
- oranges
- mango
- kiwis
- nuts and seeds
- dark chocolate (sensibly!)
- fresh herbs and spices
- legumes
- even foods like chaga mushroom (the benefits of which I discussed in a previous email)
- and many more
One of the best and well-known antioxidants is a group known as anthocyanins.
This class of antioxidants can be particularly beneficial for our brain health, reducing inflammation, improving blood sugar control and even reducing disease risk according to this comprehensive review.
They're particularly rich in foods that have a deep red, purple or blue colour.
So blueberries, strawberries, cherries, purple sweet potato, purple cabbage and blackberries all fit the bill.
So - what is the practical takeaway here? Consider having some form of antioxidant-rich food at every meal:
- some blueberries on your oatmeal with a kiwi on the side 🥝
- some legumes at lunch 🫘
- and a healthy dose of colourful vegetables with your evening meal 🥬
If you do that, you'll be sure to be dosing up on antioxidants which will help you fight off those free radicals and keep you in fantastic health.
What's on my plate this week
Speaking of antioxidants, the warmer weather calls for smoothie bowls - and this Berry Smoothie Bowl recipe fits the bill nicely – tastes great, health-promoting and full of antioxidant-rich foods. Full recipe below:
Ingredients:
- 2 cups frozen mixed berries
- 1 cup frozen bananas
- 2 tablespoons hemp seeds
- 75ml-200ml milk or water (depending on your desired consistency)
- 2 fresh strawberries, chopped
- Handful of fresh blueberries
- 2 tbsp pumpkin seeds
- 1 tbsp cashew butter (or other nut butter)
- 1 scoop vanilla protein powder (optional)
Method:
- Add frozen berries and bananas to blender, along with hemp seeds
- Switch on blender and break down frozen ingredients
- Add milk/coconut water and vanilla protein powder and blend again — you should achieve a smoother consistency (add liquid in small amounts)
- Get into a bowl and top with fresh fruit, seeds and nut butter
Enjoy!
I wanted to quickly give a big thank you for your support in reading this weekly newsletter – if you're getting value from it or there are things you would like to see, drop me a DM on Instagram or Twitter; I'd love to chat.
Stay healthy,
Jeff