How to get more antioxidants in your diet

Antioxidants are natural neutralisers of ageing free radicals. The easiest way to up your antioxidant intake is have a healthy, balanced diet.

“Much of the food we get is nutrient-depleted,” says Dr Elstein. To combat this, try and eat your food in its most natural form. Choose wholemeal rather than white bread, and avoid refined sugars. Frozen foods such as vegetables are a great and convenient option, as the nutrient values of foods are largely retained when they’re frozen.

Eating antioxidants

Blackberries and blueberries
Topping the list of antioxidant-rich fresh food, blackberries and blueberries contain phytochemicals known as flavanoids – powerful antioxidants that protect the body against ageing.

Orange foods
Carrots, sweet potato, squash and mangoes are full of the antioxidant beta-carotene.

Red foods
Tomatoes and watermelons are very good sources of the antioxidant lycophene.

Leafy greens
According to research, spinach and kale are among the top ten most antioxidant-rich foods. They’re also high in lutein, which is thought to help preserve vision.

Dark chocolate
Cocoa is unusually rich in flavanols, which promote blood flow to the brain.

Fish
The omega 3s in fish prevent cholesterol build-up in arteries, and abnormal heart rhythms.

Nuts
They’re concentrated sources of vitamins, minerals and antioxidants you can eat on the run.

Avocados
Rich in vitamin E, which is essential for maintaining healthy skin and reducing signs of skin ageing.