Minimize Oxidative Stress
HOW TO MINIMIZE OXIDATIVE STRESS
Minimizing oxidative stress involves avoiding its causes and optimizing
your defenses against free radicals. As ever, there is no
substitute for a calm lifestyle with moderate exercise, plenty of joy
and laughter, and an excellent diet rich in fresh organic fruits and
vegetables. (see diets)
Eat a minimum of three or four portions of vegetables and at least
three portions of fruit every day, including at least one citrus
• Fresh fruit juices and vegetable soups are an
excellent way to increase your intake of antioxidant rich fruit and
vegetables, though some nutrients are lost in cooking and juicing. Juice
and soup should be in addition to the minimum above.
• Drink more tea and less coffee. Green tea is
especially rich in antioxidants.
• Red wine has a strong antioxidant,
resveratrol. The maximum nutritional benefit is at one glass of
wine per day. More than two glasses causes depletion of other
Increasing your vegetable and fruit intake
• Homemade vegetable soup is an ideal way for the
family to increase their intake of vegetables with little fuss. Add
lentils and beans or whole grains like pearl barley and you are on your
way to a complete meal. The soup can also be frozen in portions and
used later on.
• Always include vegetables with your main meals.
These can be as a simple starter such as soup, asparagus or a salad.
Lightly steam vegetables as part of your main course or try to
introduce a new vegetarian meal into your diet each week.
• Round off a meal with a piece of fresh fruit or
portion of poached pears or grapes and cheese. Fresh fruit salad makes
a perfect sweet, and it's light and healthy.
• If you are roasting vegetables for your main meal,
make extra and take them to work the next day for your lunch or
• Take chopped up fresh vegetables to work. They can
be eaten with cottage cheese or an avocado dip as a mid-morning snack
or be nibbled on throughout the day.
• Add tomatoes and sliced peppers to your sandwich
• Stir-fries are a quick and easy way to prepare
vegetables. Use sesame or peanut oil for flavor (only the smallest
amount is needed), adding cashews or crushed peanuts, fresh herbs and a
squeeze of fresh lime juice.
• Add fresh herbs to vegetables. Use chopped mint to
add to green beans, peas and mange tout, coriander in stir-fries,
rosemary with new potatoes and an assortment of herbs in soups.
• Avoid fruit juices that are not 100 per cent pure,
including nectars, concentrates and cocktails or any juice that has
added sugars. If possible juice your own fruit and vegetables. Carrot,
celery and apple or banana, or yoghurt, honey and nuts are examples of
the many possibilities.
• Use fruit on its own as a snack or combine it with
low fat yoghurt and chopped nuts.
• For a healthy dessert, bake apples or pears with
nutmeg and cinnamon and top with sultanas and chopped nuts, serve with
live, plain yoghurt.