Tag Archives: healthy eating

21 Foods With The Most Antioxidants Per Serving

antioxidant-foods-supplements

What exactly are antioxidants? The simple explanation is that they are substances that help to either prevent or delay certain kinds of cellular damage caused by free radicals that affect biological life.

You can be exposed to free radicals from a variety of environmental sources, ranging from pollution to sunlight.

When out of control, free radicals can trigger oxidative stress, which occurs when free radicals exceed the body’ ability to deal with them. This can lead to cellular damage.

Scientists believe oxidative stress is a factor in a number of diseases, including cancer, diabetes, cardiovascular disease, Alzheimer’s, and Parkinson’s, to name a few.

It’s easy to see, then, why something that counteracts oxidative stress is a big deal.

So where do you get antioxidants?

Antioxidants include vitamins, like vitamin C and E; and carotenoids, like beta-carotene, lycopene, lutein, and zeaxanthin.

You can find these in a wide range of food sources. Fruits and vegetables in particular are an excellent source of antioxidants.

If you want to increase the amount of antioxidants in your diet, check out of the below foods that are some of the richest in antioxidants per serving, according ot a USDA official study.

21 Foods with the Most Antioxidants Per Serving

  1. Small red beans
  2. Wild blueberries
  3. Red kidney beans
  4. Pinto beans
  5. Cultivated blueberries
  6. Cranberries
  7. Artichokes
  8. Blackberries
  9. Prunes
  10.  Raspberries
  11.  Strawberries
  12.  Red delicious apples
  13.  Granny smith apples
  14.  Pecans
  15.  Sweet cherries
  16.  Black plums
  17.  Russet potatoes
  18.  Black beans
  19.  Plums
  20.  Gala apples
  21.  Dark leafy greens

Along with the foods listed above, you may also consider antioxidant supplements, like those from Core Med Science, Terry Naturally, and Pure Encapsulations.

Liposomal Glutathione Orange Citrus – Core Med Science

Liposomal Glutathione Orange Citrus and Liposomal Glutathione Softgels from Core Med Science are potent antioxidant supplements. You can take this formula in as a liquid or in capsule form. Both are formulated with 500 milligrams of glutathione per serving.

Glutathione is often referred to as a one of the best antioxidants for fighting oxidative stress. Liposomal Glutathione Orange Citrus is a liquid supplement that is easy to take with a dropper.

Liposomal Glutathione Softgels contains a similar formula but in a softgel formula that may be preferable for some people.

These supplements may support clearer thinking, energy, skin health, exercise performance and recovery, and decrease inflammation.

Clinical OPC Extra Strength French Grape Seed Extract 400 mg – Terry Naturally

Each serving of Clinical OPC Extra Strength French Grape Seed Extract 400 mg from Terry Naturally delivers 400 milligrams of VX1, a unique French grape seed extract that is standardized for only small-sized OPCs. What this means is that it’s formulated to ensure maximum absorption in the body, helping you to access its many potential benefits, including support for cardiovascular health, healthy blood sugar levels, immunity, cholesterol, weight management, blood pressure, liver function, focus, concentration, and more.

Quercetin – Pure Encapsulations

Quercetin from Pure Encapsulations is a bioflavonoid (a water-soluble plant pigment) that the body cannot produced on its own. Quercetin helps diminish the release of histamine in the body, and it also provides antioxidant support and promotes overall health by protecting and defending lipids from oxidation. This helps support capillary health, strength, and integrity.

What is your favorite way to get your antioxidants?

Try any of these foods and supplements and see if they make a difference in your life!

Green Soup Recipes Perfect for Spring

green-soup-recipes

The end of winter doesn’t have to mean the end of soups in your recipe rotation. In fact, springtime is the ideal time to perfect your rotation of light, healthy green soup recipes. Take advantage of the new season’s fresh produce with some of our favorite green soup recipes perfect for spring.

Green Soup Recipes Perfect for Spring

Cucumber-Tomato Gazpacho Soup

Hot days call for cold soups. This cucumber-tomato gazpacho is the perfect cold soup to energize you on spring and summer’s hottest days.

Ingredients:

  • 1 pound English hothouse cucumbers, halved, seeds removed
  • 1 pound tomatillos, husks removed, rinsed
  • ½ medium onion, thinly sliced, rinsed under cold water
  • ½ poblano chile, seeds removed
  • 1 garlic clove
  • ¼ cup olive oil
  • ¼ cup unseasoned rice vinegar
  • 1 tablespoon chopped parsley
  • 1 tablespoon chopped cilantro, plus leaves for serving
  • Kosher salt, freshly ground pepper

Directions

  1. Pour all ingredients (except cilantro, salt, and pepper) into a blender. Blend the mixture until you reach a very smooth consistency.
  2. Once the mixture reaches the desired texture, season to taste with salt and pepper. Pour mixture into an airtight container, cover, and chill in the refrigerator for at least 2 hours (you can prepare this soup up to 2 days ahead of time).
  3. When you’re ready to serve, top with cilantro leaves, and enjoy!

Wilted Greens Soup with Creme Fraiche

Do you have leftover greens starting to wilt in your refrigerator’s veggie drawer? Before tossing them out, try turning them into a delicious, green springtime soup instead, like this Wilted Greens Soup with Creme Fraiche.

Ingredients

  • 4 tablespoons (½ stick) unsalted butter
  • ½ onion, chopped
  • 3 sprigs thyme, leaves picked
  • 1 small Yukon Gold or ½ russet potato, peeled, cut into 1-inch pieces
  • 4 cups low-sodium chicken broth
  • 4 cups chopped mixed wilted greens (such as Boston, romaine, arugula, iceberg, red oak, and/or green oak — whatever you have on hand!)
  • 1½ cups frozen peas, thawed
  • 1 teaspoon sugar
  • Kosher salt, freshly ground pepper
  • Creme fraiche
  • Chopped fresh chives, tarragon, mint, and/or parsley (for serving)

Directions

  1. Heat butter in a medium saucepan over medium heat.
  2. Add onion and thyme to the saucepan, stirring often, for about 5 minutes (or until onion is translucent and tender).
  3. Add potatoes and cook, occasionally stirring for about 2 minutes.
  4. Add broth, bring to a boil. Cook on medium until potatoes are fork tender (approximately 8–10 minutes).
  5. Stir in your greens, peas, and sugar.
  6. Remove saucepan from heat, and let sit on stovetop for 10 minutes, to allow greens to soften and mixture to cool.
  7. After 10 minutes, pour the mixture into a blender, and purée the soup until smooth.
  8. Season with salt and pepper.
  9. Serve topped with creme fraiche and herbs.

Spring-Greens Soup

This Spring-Greens Soup from Martha Stewart Living is the ideal recipe for brisk spring days; just warming enough but still taking advantage of bright, nutritious spring produce and greens.

Ingredients

  • 1 pound of shelled fava beans or frozen shelled lima beans
  • 2 tablespoons extra virgin olive oil
  • 1 shallot, thinly sliced
  • 2 cloves of garlic, thinly sliced (add more to your preference)
  • 1 celery stalk, thinly sliced (keep leaves for serving)
  • 2 fresh sprigs of thyme
  • 4 cups low-sodium chicken broth (or vegetable broth)
  • 4 Japanese turnips, quartered; or, 2 small turnips, peeled, cut into ½ inch wedges
  • 1-1/2 cups cooked cannellini beans or navy (use leftover homemade beans, or a single 15 oz. can, rinsed)
  • 1 lb. shelled English peas
  • 3 oz. snow peas, trimmed and cut thin, lengthwise
  • 2 cups packed watercress
  • Kosher salt and fresh cracked pepper
  • Microgreens for serving (optional)

Directions

  1. Bring a small pot of water to a boil. Add fava beans, and return to a boil. Drain the pot, then run beans under cold water to stop cooking. Peel off and discard skins.
  2. In a medium saucepan, heat olive oil over medium-high. Once hot, add shallots, garlic, celery, and thyme. Season with salt and pepper. Cook, stirring occasionally, about 3 minutes.
  3. Stir in broth, plus 2 cups of water, turnips, and beans.
  4. Bring to a boil, then reduce heat and simmer, partially covered, for about 15 minutes.
  5. Add favas, English peas, and snow and snap peas. Simmer until bright green and tender, 3 to 5 minutes.
  6. Stir in watercress until wilted – only about 10 seconds.
  7. Season to taste with salt and pepper.
  8. Serve, drizzled with olive oil, and sprinkled with a few celery leaves and microgreens (to your preference).
  9. Enjoy!

Another way to get more greens this spring (and year-round) is from the natural green food supplements from Garden of Life, Genestra, and Amazing Grass.

Perfect Food Raw Organic Green Superfood Powder by Garden of Life

Perfect Food Raw Organic Green Superfood Powder from Garden of Life is a superfood supplement packed with 40 nutrient-dense ingredients, including freshly harvested greens that are low-temperature dried to lock in nutrition, along with sprouts, fruits and veggies, plus live probiotics and enzymes for digestion. Garden of Life uses six times more organic grasses to create this juice powder versus whole leaf powders, concentrating all of the goodness. All you need is to mix 1 level scoop of Perfect Food Raw Organic Green Superfood Powder into your favorite juice, smoothie, or 8 ounces of water.

Phyto Greens Powder by Genestra

Phyto Greens Powder from Genestra is a power-packed superfood supplement that uses a broad-spectrum phytonutrient formulation to support antioxidant defenses and cellular health, healthy nasal function, and upper respiratory health. A source of potent antioxidants, Phyto Greens Powder, contains organic spirulina, organic chlorella, and organic oat grass, millet sprout, alfalfa, barley, and wheat leaf, as well as a long list of organic fruits and vegetables.

Protein SuperFood Original by Amazing Grass

Protein SuperFood Original from Amazing Grass is an organic, all-in-one protein nutrition shake. Each serving of Protein SuperFood Original promotes lean muscle, aids in digestion, and satisfies hunger by providing 20 grams of complete plant-based protein, 7 servings of alkalizing greens, and 2 full servings of fruits and veggies. Protein SuperFood Original contains a fruit and veggie blend, and a special green food blend. All of this is balanced with a natural vanilla flavor using organic Madagascar vanilla, resulting in a smooth, satisfying taste.

What are your favorite green soup recipes for spring?

Best Plant-Based Sources of Zinc for Immune Support

plant-based-source-of-zinc

Zinc is number 30 on the periodic table of elements, meaning that it’s both prominent in our world, and useful to scientific inquiry. A metal at room temperature, zinc is an element that has been absorbed into the metabolisms of most living things, and in fact we can’t live without it. 

Zinc is present in many foods, meaning that you probably have some in your diet, whether you realize it or not. However, it’s possible to be low in zinc, which could affect, among other things, the delicate balance of your immune system. 

Without getting too far into the details, zinc affects many different aspects of immunity, including the very production of immune cells such as natural killer cells. These cells have a tough name, and for a good reason – without them, our bodies couldn’t destroy numerous pathogens, leaving us open to all kinds of illness. 

There are tests available to learn about levels of zinc in your body. If you’re found to be low in this vital element, your primary care physician can work with you to help you recover. In addition to this, there are some natural foods that contain high levels of zinc that may be a good idea as part of a healthy diet. 

Lentils

Legumes like lentils are some of the world’s best sources of dietary zinc. Unless you live in Canada or India, you’ve likely not seen a lentil in the wild. These tiny seeds grow in pods, and have been part of South Asian cuisine (among others) for many generations. A cheap staple food, lentils are high in protein and, of course, zinc. Use them as a base for grain salads, in soups, or ground into powder for inclusion in various traditional Indian flatbreads. 

Chickpeas

Chickpeas, or garbanzo beans as they are sometimes called, are primarily grown in the plains states, at least in America. Firm and toothsome when cooked, chickpeas can be eaten on salads, pickled for a flavor boost in many meals, or can serve as the base ingredient for falafels. You can even grind chickpeas and use them as flour for gluten free bread! Versatile and nutritious, chickpeas are also a great way to get your zinc. 

Seeds

There are numerous plant seeds that are great for dietary zinc. Sunflower seeds, pumpkin seeds, and chia seeds all make the list, and with so many ways to use each one, there’ll definitely be an easy way to incorporate one or another into your diet. Pumpkin seeds can be baked and salted for a tasty snack or salad topping. Chia seeds can be used in baking or in various tonic beverages. Sunflower seeds are another healthy snack or can be used as an extra crunchy ingredient. 

Tofu and Tempeh

There are many reasons to get to know tofu and tempeh – natural protein sources that don’t involve animals. Tofu and tempeh can be marinaded to take on any flavor profile you enjoy, then baked, fried, or grilled to perfection. 

You can use these foods as meat substitutes for many recipes, and they’re just as happy topping salads or going into various vegetarian and vegan recipes that have now become classics. They’ve got loads of zinc, too!

Zinc Supplements

If you feel that you’re already maxing out your dietary zinc, it may be time to consider supplementation. We can specifically recommend three products: 

Check out the ingredients in each product and where they source zinc from to decide which one is right for you. Each of the above brands has been carefully vetted before appearing on the Professional Supplement Center store to ensure that shoppers have access to the products that promote health and wellness each day.