Most people associate cold and flu season with the holidays. What they seem to forget is that cold and flu season actually extends well beyond Christmas and the New Year. Seasonal flu outbreaks can occur as early as October and last well into May. One of the easiest ways to protect yourself is to keep your immune system healthy with a diet rich in antioxidants.
Antioxidants are free radical scavengers which means they neutralize the molecules that lead to cellular damage. Cellular damage can lead to inflammation which compromises the ability of our immune system. Most antioxidants are naturally occurring and are found in fresh fruits and vegetables. One way to figure out the amount of antioxidants in the foods you’re eating is to look at its ORAC rating. ORAC (Oxygen Radical Absorbance Capacity) units are a means to measure antioxidants, developed by the National Institute on Aging in the National Institutes of Health (NIH). You can find a complete list of foods here or here.
5 Ways to Boost Your Daily Antioxidant Intake:
1. Fresh Citrus: ORAC 2,103
Living in Florida means access to lots and lots of fresh citrus. Oranges are full of vitamin C, a natural antioxidant, they also contain phytonutrients and anthocyanins. Anthocyanins are the compounds that give blood oranges their rich red color and berries their blue and purple hues. All of these compounds combine to make oranges a great source for antioxidants.
2. Cherries: ORAC 3,747
Fresh sweet cherries are another fruit rich in anthocyanins. The darker the cherry, the more antioxidants it contains. According to Dr. Michael T. Murray, researchers at Michigan State University found that anthocyanins from cherries are able to block both COX-1 and COX-2 enzymes, which contribute to inflammatory processes.
3. Ground Turmeric: ORAC 127,068
Turmeric is the most wonderfully orange spice that contains powerful antioxidants known as curcuminoids. It’s long been used in Ayurvedic medicine and traditional Indian cooking. In recent years, it’s gained popularity and turmeric supplements have popped up everywhere. I recommend cooking with turmeric or adding it to a smoothie. To make sure you’re absorbing it, pair it with a fat like coconut oil. For complex cases, supplementation can be helpful. For day to day health, consider adding it to at least one meal per day.
4. Powdered Greens: ORAC 40,000+
I’m a big fan of Amazing Grass greens powders. I like that one scoop gives you a powerful punch of antioxidants plus a big burst of energy. The energy that I get from my greens easily trumps a cup of coffee – they’re that good! Adding it to a smoothie is the best way to actually enjoy the product. I know a lot of people who will mix greens with water and tolerate them. I can promise you that you’ll soon be craving the kick you get from adding greens to you daily diet.
5. Chocolate: ORAC 245,100
Yes. You read correctly. Only this isn’t your run of the mill Hershey’s Chocolate Bar. It’s Superfood Chocolate created by ALOHA that combines Peruvian fair-trade organic cacao with nutritious superfood greens. Cacao nibs have long been known as the “food of the Gods” because of their incredible mood boosting and antioxidant properties. If you’re going to treat yo’ self, it might as well be with the good stuff!
As an added bonus, you can find recipes to boost your antioxidant intake here.
Sharing as part of Wellness Wednesday with Rina & Maureen:
What are your favorite antioxidant rich foods? How to you stay well through Cold and Flu season?
I am surrounded by oranges so I have that base covered- I do need to add turmeric to my diet. I have seen a lot about that lately and have not picked it up yet. I love the powdered greens, I have a jar of the freeze dried kale which is smoothie ready! Great tips! Have a great week!
Mary Beth Jackson recently posted…Weekly update & Green Smoothies!
Yum, freeze dried kale! I love being surrounded by oranges <3
WOW! Chocolates! I will check that ALOHA product if they are available here at my place. Thanks for great health tips as always!
Ron@MichiganHomes recently posted…Renting vs Buying A Home – Pros And Cons
It’s always nice to see something unexpectedly healthy, isn’t it? You can order the Aloha products online.
Indeed Doc! Gone are the days when healthy or healthful foods tastes so bland. :). Will definitely check out Aloha online.
Ron@MichiganHomes recently posted…Home Cleaning Tips and Hacks For Busy Mom
This post has come at the right time for me! Although it is summer here in Australia, I have just come down with a flu today, ugh. Thinking I might go juice up some fresh oranges and stir in some turmeric for a boost too. Thanks so much!
Kyra @ Vie De La Vegan recently posted…hemp protein bites
Oh no! I hope you feel better soon! Definitely load up on Vitamin C and Turmeric. I would add Vitamin D, too!
I am in Australia too, and recently had a cold, I had lots of Vitamin C and D it really helped.
Mackenzie Glanville (reflectionsfromme.com) recently posted…A witch on her broomstick
That’s great! I love fresh citrus so it makes getting my C so much easier :)
Mmm! Superfood chocolate! :) I’ll have to add more of these to my diet – I love cherries but they might as well be wrapped in gold for what they charge! Thanks so much for stopping by my meal planning post!!
Kristin recently posted…The Dummy-Proof Meal Plan System
So true. Cherries seem unfairly expensive. When I lived in Seattle we had a cherry tree in our yard! That was like hitting the jackpot.
Chocolate and Cherries yum! Always love getting information on healthy and natural choices
Mackenzie Glanville (reflectionsfromme.com) recently posted…A witch on her broomstick
Two of my favorites! Delicious and nutritious :)
I need all these to fight my cold it’s almost been a week and I’m still sick hahaha but I guess this is just my body telling me to stop, to rest, to nurture my soul.
This is a great list! Thanks for sharing them. and for joining us again this week. So sorry for my late visit.
Maureen recently posted…Wellness Wednesday 7: 5 Superfoods You Should Try Now!
Sometimes rest is all we need :) I hope you feel better soon!
That’s why I like cranberries because of its antioxidants properties perhaps, it is free radical scavengers! Inflammation has been linked to depression and schizophrenia as well as a host of problems such as diabetes, inflammatory bowel disorders, autoimmune disorders and heart disease. If free radicals are leading to inflammation in our bodies then that is something worth paying attention to. People tend to ignore fruits and veggies due to the busy days. So, it is really alarming that inflammation will lead to this condition.
Helen London recently posted…Your Checklist to a Healthy Life
Great post! So helpful. In Nigeria and I hardly have cold but I have turmeric and have wondered how to use it effectively. Thanks so much.
I’m glad you enjoyed it, Amaka!
Very interesting! I believe the ORAC units are based on 100gm of substance…sooo…whereas I can see eating 100gm of citrus…or cherries, the same amount of chocolate, or tumeric seems pretty far out. I do not do smoothies: I need to EAT my food as I think a lot of people may. 100 gms of green powder? Hmmm…Would it not be more – let’s say – “efficient” to find a good, reliable suppliment source, especially if you are not big on the more antioxidant/polyphenol full fruits and veggies?
Hi Patricia! This list is more informational in nature. I agree, it would be hard to eat 100grams (or 6.6 tbsp) of turmeric per day. But if you cook with it, you can definitely get a healthy dose of turmeric in in daily. Amazing Grass offers products with a set ORAC amount per serving (not per 100 grams). I like powered greens because they give you a big hefty dose of nutrients in one serving. Food is always ideal, but sometimes a powered greens formula can bridge the gap between an optimal diet and health.
I didn’t see any mention of the Indian Gooseberry. I read recently that this fruit contains more Vitamin C than oranges hence a good antioxidants. Please confirm if this is true about Indian Gooseberry. As I have been searching for this fruit.
How do you rate/evaluate Moringa seeds and powdered leaves as tea ?
In Thailand turmeric is know as kamin chun. It can be bought fresh in the market or in capsules. It is used to treat stomachaches, and indigestion. I need to remind myself to use it more often.
I have a Moringa tree in my back yard. I never realized the benefits. Ever since i am a Moringa fan.