OH! Magazine - Australian Version January 2018 | Page 11

ASHLEIGH
FELTHAM
day. A study showed the antioxidant
effects from green tea happened after an
hour after the tea was consumed, so
enjoying this beverage throughout the day
will help keep your body covered over
more hours 10 .
2. Eat a rainbow of fruits and vegetables.
Every different colour indicates different
antioxidant and phytochemical properties.
For example, fruits and vegetables that
are particularly high in vitamin C are
strawberries, green capsicums, citrus
fruits and white potatoes 11 . Aim to eat two
serves of fruit a day (a serving of fruit is
150g, which is equals to one large piece
of fruit like an apple, pear or orange; or
two smaller pieces like plums or peaches;
or a cup of diced fruit salad). If you are
going to choose juice aim for 'no added
sugar' varieties, but only choose this
option occasionally as the whole fruit is
always better than just the juice 12 .
To increase your antioxidant intake, try
filling half your plate with vegetables.
Remember, the more variety there is the
more appealing it is to eat, and regardless
of the antioxidant or phytochemical
properties, food should be enjoyed!
Can supplements do the trick?
The World Cancer Research Fund (WCRF)
does not suggest taking supplements to
reduce your risk of cancer, and advises
you get all your nutrients from whole
foods 13 . Research suggests it is the variety
of foods that contain antioxidants and
phytochemicals that, when working
together, provides the protection against
free radicals. Supplements do not appear
to have this capacity or the effects on your
body, compared to the impact of whole
foods 3 . It is, therefore, worth the effort of
selecting a variety of whole foods to help
protect your body from free radical
damage.
Although free radicals are a part of the
typical ageing process, you do have
control over the rate of the effects of
these free radicals and the oxidative
stress your body is put under every day.
Remember, antioxidants are kind of like
the regular maintenance required to keep
your car working smoothly and running
well for longer.
You do have control over a major
component of the effects of free radicals
and oxidative damage through the foods
and beverages you choose. Your diet has
the potential to help maintain the health
of your body, both now and into the future.
The online version of this article at
www.ohmagazine.com.au/articles contains
the reference list.
The take home message
Try eating a balanced and varied diet from
foods like fruits, vegetables and whole
grains, as well as beverages rich in
antioxidants and phytochemicals like tea
and coffee.
YOU CAN CONTACT ASHLEIGH VIA:
Web: feedyourfuturedietetics.com
Facebook: FeedYourFutureDietetics
Instagram: @feedyourfuturedietetics
OH! MAGAZINE ( JANUARY 2018 )
11