No matter how careful you are about your health and hygiene, there are certain circumstances where you’ll find it uncontrollable and spontaneous.
It’s bound to happen.
Instances, where you’re in a public square, cab or bus and you don’t know the health status of that immediate environment; you might attract some germs in the process.
You can’t afford to ignore the handshake of elders in your community (this is the culture in my domain), a boss in your office or friend.
What of the air do you breathe in every day?
I guess you know everything is unclean and unhealthy especially in this our generation where our environment is highly losing it original face and not sustainable.
What of the spontaneous food or drink you consume.
Ah ah, it’s after eating that you might think, “ooh, not quite okay”
And you think this is once in a while affair till it becomes a lifestyle.
All these inevitable examples can attract germs, bacteria and even viruses into your body.
But imagine if your immune system has the ability to fights against these likelihood germs and diseases.
You’ll always be feeling healthy no matter the unforeseen situation and circumstances you might find yourself.
That it doesn’t come so cheap.
You’ve to work at it, to make it happen and one of the key things is by simply eating food rich in antioxidants.
Research has shown that eating fruits, vegetables, tea, and wine rich in antioxidants have the greater effect on weight loss and on the overall well-being.
Food rich in antioxidants don’t actually kill fat cells, of course, that is not possible because they are highly beneficial, but what they do is to reduce the production of triglycerides which can be bad especially when high.
Antioxidants are natural substances that prevent or delay some types of cell damage through oxidation which is a chemical reaction that can produce free radicals, leading to chain reactions that may damage cells. They can found in many foods such as fruits and vegetables.
It’s very important you cultivate the habit eating healthy which helps with weight loss and maintaining a healthy weight.
When you incorporate foods rich in antioxidants into your daily meal, you’ll not only lose weight, but you’ll have been building a strong immune system that will act like soldiers who will be protecting and fighting any illness or infection that want to occur.
These 19 foods rich in antioxidants and good for weight loss.
1. Salmon (fishes)
Salmon is one of the many fishes in our planet.
It’s rich in omega-3 fatty acid needed for your weight loss and good health. Omega-3 fatty acids help to improve the control of your body’s inflammatory processes that enhances cell function and transfer of information across body cells for the great functioning of the brain.
In addition, eating salmon as a great source of omega-3 fatty acid reduces the risk of eye-related problems such as chronic dry eye and macular degeneration which reduces the risk of different types of cancer.
Salmon possesses good fat that makes blood less likely to clot thereby preventing heart attack, stroke, and lessen the growth of artery plaque which thus lower the blood pressure.
It’s rich in niacin, vitamin B-6, vitamin B-12 and vitamin D.
Salmon help weight loss with its low calories content, high nutrients, and protein which will make you feel fuller for
The calories will increase with whichever preparation method you decide to use like frying or adding sauces.
Boiling your salmon is one of the best cooking preparation practices as a weight loss food. In conclusion, make sure you add salmon to your weekly meal and start enjoying its health benefits and weight loss potential it has for you.
2. Sweet potato is one of the best plant sources of antioxidants deeply rich in vitamin A and vitamin C which makes it an excellent antioxidant needed for the body to ward off infections and germs.
It is rich in potassium, fiber, magnesium, thiamine, niacin, vitamin B6 and B5; and beta-carotene which is converted into vitamin A. Vitamin A helps slow down the aging process, decreases the risk of developing cancer and helps to improve good eyesight.
It digests slowly when eaten which makes it a great food for weight loss because it won’t increase high blood sugar that can lead to fat storage and it build up.
It’s fat-free and low in calories; about 94 calories for ½ cup serving. It’s ideal when you adopt best cooking preparation method like boiling and not frying which increases its calories, fat and is better you stick to right portion and you’ll be fine and feel full.
3. Whole grains are rich in nutrients such as vitamins, proteins, fiber, minerals, and antioxidants. They contain phytic acid which is also known as IP6 and antioxidants that help prevent liver and colon cancer not to mention breast cancer. It helps in decreasing the risk of having any heart diseases, obesity, and diabetes mellitus.
Studies have shown incorporating whole grains into your food lead to healthy weight loss based on evidence and findings discovered and this significant result was observed around the belly region.
Examples of whole grains are brown rice, wheat, oats/oatmeal, cornmeal, couscous, barley, millet, sorghum, quinoa and etc.
Make sure you buy whole grains and not the refined grains that have been reduced to its beneficial nutritional properties.
4. Honey: Since pre-historic times and in religion doctrine, honey has been a relay as food with real health benefits. The Greeks used it for its antibacterial and anti-viral wound healing property.
Honey is a powerful immune booster with antioxidant and anti-bacterial properties that help improve the digestive system and fight diseases. It has many therapeutic effects, useful for antiseptic with expectorant which might help to prevent cancers.
Honey contains protein, zinc, water, fiber, folate, niacin, riboflavin, sulfur, manganese, iodine, potassium and multivitamins (such as vitamins E, D, C, and K).
As a weight loss food, some are of the belief that since it contains more calories compared to refined sugar, it’s not ideal for weight loss.
This is wrong.
Honey contains vitamins and minerals, these nutrients make it useful in dissolving the fats and cholesterol in the body which helps digestion whereas refined sugar lacks nutrients or beneficial minerals to keep your body healthy.
1 teaspoon of an extra-virgin honey has about 22 calories which are alright as a daily dose when you want to prepare your breakfast tea or any food and this can’t be a daily affair. In conclusion, be using honey to sweeten your tea, smoothies, and food preparation and apply it moderately. This is far better than refined sugar.
5. Broccoli is one of the best vegetables you should be eating for weight loss, to prevent heart diseases, cancer, and diabetes. It’s low in calories, enrich with essential nutrients that your body need to act properly and healthy.
It helps to reduce the risk of obesity making it ideal for weight loss. It belongs to the cabbage family and you can either steam it or eat it raw as the salad.
Other vegetables that belong to the family are Cabbage, Cauliflower, Bok Choy, Kale, and Brussels sprouts which can be found at organic stores and supermarkets.
They contain indole-3-carbonyl: the I3C-an antioxidant that helps break down estrogen. It contains the antioxidant vitamin C, in which when eaten in its raw state, can help fight skin damage caused by the sun and pollution; it reduces wrinkles and improves your overall skin texture.
When you steam broccoli with a few dried onions and a bit of lemon juice, this makes a great yummy healthy meal.
6. Berries are one of the best foods filled with antioxidants properties and ideal for weight loss. It protects the brain with its powerful antioxidant properties, reduces macular degeneration of the eyes and it’s a great source of potassium, fiber, Vitamins C, K, and B; iodine, magnesium, and copper.
Berries entail blueberries, strawberries & raspberries and they are full of proanthocyanidins: antioxidants that prevent many types of cancers and heart diseases. It has a plant compound called ellagic acid, which fights carcinogens that cause cancer.
When you eat berries daily, its phytonutrients help in the process of neutralizing free radical damage in your cells.
Scientific studies have revealed people who eat berries tends to maintain healthy weight compared to obese or overweight people where berries were relatively never part of their meal plan.
You can use it to make a smoothie or any drink using the blender, add strawberries, low-fat vanilla yogurt, a bit of honey (1 or half teaspoon), black pepper and balsamic vinegar. You can also add blueberries to your salad meal.
Berries can found in Nigeria in big cities such as Lagos and Abuja. If you live in such cities, don’t miss out. Is better you invest your money in healthy food for better health and preventive diseases.
7. Beans: There are many varieties of beans such as green and brown beans, chickpeas, and lentils. Beans are rich in abundant nutrients such as protein, fiber, iron, magnesium, potassium, copper, thiamin, and phosphorus.
It’s a good source for low-fat and low-calorie meals and many scientific researchers have shown that it’s an effective weight loss food.
In Nigeria, it’s popularly called fruit and I use to play the ignorance card by calling it fruits till I discovered it a true name.
Almonds are little nuts rich in vitamin E, calcium, niacin, phosphorus, and proteins. They are known to have great medicinal values such as the development and health of the human brain; it helps keep up with healthy blood cholesterol level with its good monounsaturated fat making it have a potential value for weight loss.
Almonds prevent age-related diseases such as osteoporosis; it reduces the risk of heart diseases through its effective vitamin E and the presence of magnesium in almonds can help prevent heart attacks.
It’s excellent as a weight loss snack because of its richness in healthy fats, abundant nutrition properties which your drugs can never give you.
You can buy your almonds from Nigeria online stores, I’ve got mine through that channel or you take a walk to any organic stores or supermarket in your locality. They’re now well packaged, neat and branded.
So try a handful of as your morning or afternoon snack.
Spinach is one of the most nutritious vegetables for weight loss. It’s low in calories and dense in the nutrient. It’s not only rich in vital vitamins and minerals but in phytonutrients which act as antioxidants that protect cellular structures and DNA.
Spinach is full of riboflavin, vitamin B-6, calcium and iron which can heighten your immune system and make you stronger.
People who eat spinach have noticed their hair and skin to be glowing and healthy. It makes a wonderful meal for your fresh salads and scientific studies have affirmed its efficacy for weight loss.
Apples are a very sweet delicious juicy fruits that relatively everyone loves to take at least once a day. It keeps the truth to it saying “An apple a day keeps the doctor away”.
Apple contains pectin; a soluble fiber that helps lowers the blood cholesterol and glucose levels making it ideal for weight loss. Apples will keep your blood healthy and help soak up iron.
It’s also filled with vitamin C: an antioxidant that protects the body’s cells from damage.
It contains antioxidants that help to prevent cancer and heart diseases. It also helps to maintain guards against stomach disorders and heartburn.
Many scientific reports have affirmed the efficacy of lemon in achieving healthy weight loss. When you drink lemon juice with warm water as your morning tea before breakfast, it helps with a system with proper digestion of your food and flushes away toxins from your body.
Mangoes are seasonal, though, they’re excellent fruits cherished by every person either due to its sweet taste and palatability.
Consumers of mangoes may not know that apart from the satisfaction they derive from it, they’re giving themselves a lot of goodness by intake of nutrients contained in mangoes.
Antioxidants such as gallic acid and quercetin present in mango protect the body against cancer and its high level of potassium helps to control heart rate and the blood pressure.
In addition, vitamin C, A and other carotenoids help to keep the immune system strong.
Research has discovered that eating mango can reduce body fat, weight, cholesterol, and leptin levels in overweight.
This makes it ideal for weight loss which you can indulge as snack or smoothies preparation.
Grapes contain vitamin C, selenium, and anthocyanidins which are plants chemicals that may help to protect the body against heart diseases and cancer. These chemicals also boost the immune system.
Grapes makes a great choice for weight loss food because of its relatively low calories and essential nutrients.
Oranges contain diverse phytochemicals such as carotenoids and flavonoids. They are excellent sources of vitamin C providing 64% of the daily value in a 100g serving.
They are rich sources of vitamin A, B1, B2, B3 and E among other important minerals such as potassium, magnesium, zinc, phosphorus, iron, and calcium.
Oranges are ideal fruit for weight loss and there are many scientific types of research that attest to this from various studies conducted where it was affirmed that people who eat more of oranges are more likely to lose weight compared to those who ate less or none.
A small orange contains 62 calories with 15.4 grams of carbohydrates and 1.2 grams of protein. It contains fiber which makes you feel full for long thereby aiding with proper food digestion. You can eat an orange as snacks and make use in preparing food.
Carrots are rich in vitamin A and carotenoids which have anti-cancer effects by reducing the free radicals in the body through their scavenging activity.
The antioxidants and chemicals in carrots also help to reduce the blood sugar level and boost the immune system.
It contains low calories of about 50 calories base on 1 cup raw carrots. This makes it ideal for weight loss with all the nutritional benefits it’ll offer you.
16. Green tea
Green tea is highly rich in phytochemicals namely anthocyanidins and proanthocyanidins which are antioxidants that help to prevent inflammation.
It helps to block cell damage that can result in cancer.
Many studies have affirmed the effectiveness of green tea for weight loss. Scientific results show that polyphenols in green tea may block cholesterol from being absorbed in the intestine and get rid of cholesterol. It was also observed to reduce blood sugar level in LDL cholesterol.
Essential minerals such as caffeine, catechins, and epigallocatechin gallate are powerful substance in green tea that has been proven to be effective in fat burning and boosting of metabolism.
Thus, indulge in drinking whole green tea every day most especially before breakfast, lunch, and dinner; and not the refine type and observe you lose weight effectively and healthy.
Soybean contains many nutrients such as vitamins and minerals which give the body with selenium, calcium, zinc and vitamin C that are excellent immune boosters and nutrients that prevent cell damage.
The nutritional rich value of soybeans makes it an ideal weight loss food and even though it contains high calories, but you can consume in minimal quantity or use in food preparation rather making it a major in your meal.
A cup of roasted soybeans contain 405 calories and it enriches in essential minerals such as fiber and protein with low-fat.
Bananas are very low in saturated fat, cholesterol, and sodium. They are good sources of fiber, potassium, manganese, vitamin C and B6; thus, making it an but you have to eat in moderation like 1 or 2.
Remember everything is numbered and in moderation.
A small size of banana of about 6 inches has 90 calories. This is already taking some calories from your 1500 daily recommended calories for weight loss.
These are some of the foods that have been proven to be effective for weight loss and rich in antioxidants for the healthfulness of your body.
If you want to lose weight in a healthy manner, eat these foods and watch results in a space of 4 weeks.
In addition to you losing weight, you’ll be boosting your body immune system, thereby preventing any likely illness or diseases.