Antioxidants are compounds that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can harm your cells and lead to chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

Your body naturally produces antioxidants, but you can also get them from your diet. Eating a diet rich in antioxidants is one of the best ways to protect your health and prevent chronic diseases.

Here are five smart hacks to increase antioxidants in your body:

1. Eat rainbow foods

Different colored fruits and vegetables contain different antioxidants. By eating a variety of colorful fruits and vegetables, you can ensure that you are getting a wide range of antioxidants.

Some good sources of antioxidants include:

• Red fruits and vegetables: berries, apples, tomatoes, and red bell peppers
• Orange and yellow fruits and vegetables: carrots, sweet potatoes, citrus fruits, and mangoes
• Green fruits and vegetables: broccoli, spinach, kale, and leafy greens
• Blue and purple fruits and vegetables: blueberries, blackberries, eggplant, and plums

2. Garnish your foods with flavorful herbs

Many herbs are packed with antioxidants. Adding fresh herbs to your meals is a simple and delicious way to boost your antioxidant intake.

Some good sources of antioxidants include:

• Basil
• Cilantro
• Ginger
• Mint
• Oregano
• Parsley
• Rosemary
• Thyme

3. Sprout your grains

Sprouted grains are more nutritious than regular grains. This is because the sprouting process increases the levels of vitamins, minerals, and antioxidants in the grains.

Some good grains to sprout include:

• Brown rice
• Lentils
• Quinoa
• Sunflower seeds

To sprout grains, simply soak them in water overnight. Then, drain the water and rinse the grains. Place the grains in a jar or container with a loose-fitting lid and let them sprout for 1-2 days, rinsing them twice a day. Once the grains have sprouted, you can cook and eat them as you would regular grains.

4. Add healthy fats to your diet

Healthy fats, such as those found in olive oil, avocados, and nuts, can help to increase your antioxidant levels.

Healthy fats help to absorb fat-soluble antioxidants, such as vitamin E and beta-carotene. These antioxidants are important for protecting your cells from damage.

When adding healthy fats to your diet, be sure to choose monounsaturated and polyunsaturated fats. These fats are good for your heart and overall health.

5. Rely on fermented foods

Fermented foods are a good source of probiotics. Probiotics are beneficial bacteria that live in your gut. Probiotics can help to boost your antioxidant levels and improve your overall health.

Some good sources of fermented foods include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

Expert Weigh-In

Registered dietitian nutritionist (RDN) and New York Times best-selling author Maya Feller emphasizes the importance of eating a variety of colorful fruits and vegetables to increase antioxidant intake. She says, “The more colors you eat, the more antioxidants you’re getting.”

Feller also recommends adding herbs and spices to your meals. She says, “Herbs and spices are packed with antioxidants, so don’t be afraid to use them liberally in your cooking.”

Finally, Feller reminds us that fermented foods are a great source of antioxidants. She says, “Fermented foods are a great way to boost your antioxidant intake and improve your gut health at the same time.”

Increasing your antioxidant intake is one of the best things you can do for your health. By following these five smart hacks, you can easily boost your antioxidant levels and protect your cells from damage.