During the holiday season, it is easy to become consumed by the excitement and indulgence of delicious meals. However, it is crucial to prioritize our health and make nutritious choices. One effective way to achieve this is by incorporating foods that are rich in antioxidants into our holiday feasts.
Antioxidants are compounds that help reduce inflammation and damage caused by oxidation in the body, which is caused by harmful molecules known as free radicals. According to Shelby Yaceczko, RD, an advanced-practice dietitian at the UCLA Vatche and Tamar Manoukian Division of Digestive Diseases, antioxidants can be found in a variety of foods such as fruits, vegetables, whole grains, nuts, and seeds. These foods are known for their anti-inflammatory properties.
Some common antioxidants include vitamin A, vitamin C, vitamin E, beta-carotene, manganese, copper, and zinc.
Now, let's explore some antioxidant-rich foods that can be incorporated into traditional holiday meals:
1. Colorful cranberries: No holiday table is complete without cranberries. These small, vibrant berries are packed with antioxidants like anthocyanins and vitamin C. You can serve homemade cranberry sauce as a side dish or incorporate dried cranberries into stuffing or salads to add a burst of tart flavor and health benefits.
2. Glorious greens: Include nutrient-dense leafy greens such as kale, spinach, and Brussels sprouts in your holiday menu. These greens are loaded with antioxidants like vitamins A, C, and K, as well as minerals like iron and calcium. Sautéed kale or roasted Brussels sprouts make delicious and nutritious side dishes that will impress your guests.
3. Nutty delights: Walnuts, almonds, and pecans not only add a delightful crunch to holiday sides and desserts but also provide a fantastic source of antioxidants and healthy fats. Sprinkle them over salads, incorporate them into stuffing recipes, or roast them with a touch of honey and cinnamon for a satisfying snack.
4. Berry bliss: Strawberries, raspberries, and blueberries offer a powerful punch of antioxidants. These berries can be enjoyed on their own or added to various dishes such as salads, desserts, or even as a topping for yogurt or oatmeal.
By incorporating these antioxidant-rich foods into our holiday meals, we can enjoy the festivities while still prioritizing our health.
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