Combat Free Radicals With Antioxidants

The following ChatGPT-generated article serves as a refreshing reminder not to neglect eating fruits and vegetables as part of your daily diet.

These fresh produce are readily available and you could even have them as a drink from the likes of Kagome and Campbell's.

Image credits: kagome-sg.com

Image credits: campbells.com

"Oxygen is essential for life — it's crucial for generating energy in your cells.

However, in excess or in the wrong form, oxygen can also be harmful. Here’s why, and where antioxidants come in:

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🔬 Why Oxygen Can Be Harmful

When your body uses oxygen to produce energy (in a process called cellular respiration), it also creates byproducts called reactive oxygen species (ROS) or free radicals. These molecules are unstable and can damage:

• DNA

• Proteins

• Cell membranes

This damage is known as oxidative stress, which contributes to aging, inflammation, and diseases like cancer, Alzheimer’s, and heart disease.

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🛡️ Why We Need Antioxidants

Antioxidants are molecules that neutralize free radicals, stopping them from causing damage. Your body naturally makes some antioxidants (like glutathione), but you also need to get them from your diet to maintain balance.

Without enough antioxidants, oxidative stress can overwhelm your system.

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🥗 Sources of Antioxidants & How to Get Enough

You can get antioxidants naturally through whole foods, especially:

🫐 Fruits & Veggies (High in Vitamins A, C, E, and polyphenols)

• Berries (blueberries, strawberries, blackberries)

• Citrus fruits (oranges, lemons)

• Leafy greens (spinach, kale)

• Carrots, sweet potatoes

• Bell peppers, broccoli

🍫 Other Great Sources

• Dark chocolate (rich in flavonoids)

• Green tea and matcha (catechins)

• Nuts and seeds (vitamin E, selenium)

• Coffee (polyphenols)

• Turmeric (curcumin)

• Olive oil (polyphenols)

• Red wine (resveratrol — in moderation)

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✅ Tips to Get Enough Antioxidants Daily

1. "Eat the rainbow" – Include a variety of colorful fruits and veggies daily.

2. Choose minimally processed foods – Processing reduces antioxidant content.

3. Use spices liberally – Cinnamon, turmeric, oregano, and cloves are antioxidant-rich.

4. Drink green tea or coffee instead of sugary drinks.

5. Snack on nuts, seeds, and dark chocolate instead of chips.

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⚖️ Balance is Key

While antioxidants are beneficial, excessive supplementation (especially in pill form) may interfere with natural body processes or even increase certain health risks. It's best to aim for antioxidants from food sources unless advised otherwise by a healthcare provider.

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Here's a simple antioxidant-rich meal plan for one day, designed to be delicious, balanced, and easy to follow — using everyday ingredients.

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🌅 Breakfast

🫐 Mixed Berry Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt (plain or lightly sweetened)

• ½ cup blueberries + ½ cup strawberries

• 2 tbsp rolled oats or granola

• 1 tbsp chia seeds

• Drizzle of honey (optional)

✅ Benefits: Berries are high in anthocyanins, yogurt provides probiotics and protein, and chia seeds are rich in omega-3s and polyphenols.

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☕ Mid-Morning Snack

🍵 Green Tea & A Handful of Almonds

• 1 cup brewed green tea (no sugar)

• 10–12 raw or lightly roasted almonds

✅ Green tea = catechins (powerful antioxidants), almonds = vitamin E

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🍛 Lunch

🥗 Quinoa Salad with Grilled Chicken & Roasted Veggies

Ingredients:

• 1 cup cooked quinoa

• 1 grilled chicken breast (or tofu)

• Roasted bell peppers, broccoli, carrots

• Olive oil + lemon juice dressing

• Sprinkle of pumpkin seeds

✅ Colorful veggies = variety of antioxidants. Quinoa and seeds = zinc, selenium.

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🍊 Afternoon Snack

🍊 Orange Slices with Dark Chocolate

• 1 medium orange, peeled and sliced

• 2 small squares of 85% dark chocolate

✅ Citrus = vitamin C. Dark chocolate = flavonoids.

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🍲 Dinner

🐟 Salmon with Stir-Fried Veggies & Brown Rice

Ingredients:

• Grilled or baked salmon (seasoned with turmeric, garlic, and lemon)

• Stir-fried spinach, bok choy, mushrooms (light soy/garlic)

• ½–1 cup brown rice

✅ Salmon = omega-3s. Turmeric = curcumin (anti-inflammatory). Leafy greens = lutein and vitamin C.

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🌙 Optional Dessert / Evening Treat

🍇 Frozen Grapes or a Small Glass of Red Wine

• A handful of frozen grapes
  or

• 1 small glass of red wine (if you drink alcohol)

✅ Resveratrol in grapes and wine has antioxidant properties.

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🔄 Rotate & Customize

• Swap berries for mango or papaya

• Replace quinoa with barley or brown rice

• Use tofu or tempeh instead of chicken or salmon

• Try different teas: rooibos, hibiscus, or matcha"

Thank you for reading Daily Refreshing.