Do your immune system a favor, and pack some more fruits and vegetables on your plate.
Add more fruits and vegetables of any kind to your diet. It'll help your health. Some foods are higher in antioxidants than others, though.
Beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers
Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds
These foods are also rich in antioxidants:
- Red grapes
- Alfalfa sprouts
Other antioxidants that can help keep you healthy include:
Zinc: oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
Selenium : Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products
Cooking tip: To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed. Don’t overcook or boil them.
Foods or Supplements?
If you can’t get enough antioxidants in your diet, some experts recommend taking a multivitamin that includes minerals, too.
But chances are, you can get what you need from your diet. If you want to check that you're on track, ask your doctor or a dietitian.