03/03/2026
Good morning friends 👋 It’s your favorite Naturopath Amanda Prado and I’m starting a series called Talk Tuesday; where we educate you on important health topics each and every Tuesday of the week!
Today’s topic is antioxidants- What they are- Why you need them- How to get them! 😊
Antioxidants are compounds that protect cells from damage caused by harmful molecules called free radicals, which contribute to aging and chronic diseases.
Polyphenols are a specific, large group of natural, plant-based antioxidants found in fruits, vegetables, coffee, tea, herbs, spices, and chocolate. 🍫 🍎 ☕️
Beyond fighting free radicals, they are anti-inflammatory, antimicrobial, and may help manage and prevent conditions such as diabetes, cardiovascular disease, and neurodegenerative conditions.
Antioxidants are ESSENTIAL in your diet!
All polyphenols are considered antioxidants, but not all antioxidants are polyphenols some are vitamins and minerals. 💊
Antioxidants (like vitamins C, E, and selenium) protect cell membranes and DNA from damage caused by internal processes and environmental factors like pollution and toxins.

They also help to Counteract Aging; working as free radical scavengers they mitigate damage. Why do you think God skin care products have a ton of antioxidants in them 😉
While your body produces some antioxidants, a diet rich in plant-based foods is necessary to combat everyday damage, with studies suggesting food sources are superior to supplements.
So where do we find antioxidants in our food?
Spices such as: cloves, cinnamon , turmeric, ginger, oregano, etc
Fruits such as: açaí, blueberries, blackberries, strawberries, etc
Nuts such as: pecans, walnuts, etc
Vegetables such as: spinach, artichoke. Beans, etc
Other: teas, cofee, dark chocolate, etc
And how do we maximize antioxidants in our diet?
Amanda’s tips and tricks 💁🏼♀️
You could try marinating meat in herbs and spices before cooking……
Additionally, adding turmeric, ginger, or cinnamon at the end of cooking provides a concentrated antioxidant boost.
Be sure to Pair black pepper with things like turmeric to significantly increase the bioavailability of its active antioxidant, curcumin.
Add Healthy Fats!!!!!
Pairing colorful vegetables (like carrots, spinach, or tomatoes) with a source of fat—such as olive oil, avocado, or nuts—can increase the absorption of carotenoids by nearly 7 times compared to eating them raw and fat-free.
Avoid Boiling foods!!!!!
This is generally the least effective method, as it can cause up to an 80% loss of polyphenols in some vegetables like onions and tomatoes. If you must boil, keep the cooking water to use in soups or stews to recapture the lost nutrients. Or drink it, if you’re brave enough 😬
Wait Before You Cook!!!!!
For garlic, onions, and cruciferous vegetables (like broccoli and kale), chop or crush them and let them sit for 10 minutes before applying heat. This activates enzymes that create stable, health-promoting compounds like sulforaphane.
Keep the Skins On!!!!!
Edible peels on potatoes, carrots, and apples often contain the highest concentration of antioxidants and fiber.
Minimize Cutting Before Cooking!!!!!!
Large chunks have less surface area exposed to heat and water, which helps retain nutrients during the cooking process.
Let me know in the comments if you like this content or if you learned something new 👇
