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10 Foods That Are Loaded with Antioxidants Which Help Prevent Aging

10 Foods That Are Loaded with Antioxidants Which Help Prevent Aging

Picture an apple that you started eating and then put aside and temporarily forgot about. Did you notice how quickly it turned brown? That is exactly what is happening to your body if you do not consume enough antioxidant-high foods to combat its own oxidation process.

For example, take that same apple and coat it with orange juice, which is high in Vitamin C, an antioxidant. You will then see that it takes much longer to turn brown. The same thing happens to you when you eat plenty of foods that are high in antioxidants.

Free radicals in our body are always looking to become whole, and they will use healthy molecules if necessary. The more free radicals that we have, which are increased in numbers the more processed foods, soft drinks, pollution and stress that we consume or experience, the greater the likelihood that we will experience things such as cancer, heart disease, cataracts in the eyes and reduction of long-term memory and learning ability. To avoid all these, we need to look for food with antioxidants.

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Fortunately, there are plenty of foods that are loaded with antioxidants. It is also proven that antioxidants can help prevent aging. Below is the list.

1. Goji Berries

These fruits, which possess a taste similar to cherries and cranberries, possess very high levels of zeaxanthin, which is noted for its impact on eye health. Goji berries also protect the immune system and lower blood cholesterol. These tasty fruits are native to China and are gradually gaining popularity throughout the world.

2. Açaí Berries

Açaí berries, which have their roots in the Brazilian rainforest, have been described as a berry that has the aroma of chocolate and is packed with natural antioxidants.” In fact, açaí berries have more antioxidant strength than well-known foods such as blueberries. Many people use this tasty fruit in smoothies and tea.

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3. Raw Cacao

This is chocolate stripped to its essence, which is important as the average chocolate bar that you may buy in the supermarket is not that nutritious. Raw cacao is made from unroasted cocoa beans that have been cold pressed. This differs from cocoa, which is roasted, a process that removes much of its nutritional value. Raw cacao, however, is believed to be the most concentrated source of antioxidants.

4. Herbal Green Tea

Another powerful beverage is green tea, which contains high levels of catechin polyphenols, which help with fat oxidation and the burning of fat at higher levels than would otherwise be the case. This tasty beverage also helps reduce rates of heart disease and cancer. It’s important to know that companies will often times add sugar, high fructose corn syrup, or artificial sweeteners into their green tea which will kill the antioxidant value that green tea offers.

5. Wild Blueberries

When blueberries  are one of the healthiest fruits on earth. The antioxidant value is very strong with blueberries. Cornell University in one of their research studies on wild blueberries discovered that antioxidants in blueberries perform better in cells compared to antioxidants from cranberries, apples, red and green grapes.

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6. Eggs

Contrary to what many believe, eggs actually prevent heart disease and cancer. The yolks contain tyrosine and tryptophan, which are both high in antioxidants. However, eggs do lose about half of their antioxidant strength when they are cooked although they do still pack quite an antioxidant punch even in that case.

7. Flaxseed

One of the most important things that you can do for your diet is eat more products with high levels of omega 3, and flaxseed is one of the best sources for omega 3. In fact, King Charlemagne of Europe realized how powerful this food was more than 1,200 years ago and required that his citizens to eat it. Many people add it to oatmeal and cereal.

8. Wheatgrass

This food is known as a significant alkalizer, which is important as it helps reduce the acidity that other foods may have presented to your stomach and body. The flavonoids that are present in wheatgrass also help take care of those pesky free radicals. This food can be eaten raw, juiced or in powder form.

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9. Pomegranate

This tasty fruit has been described as an antioxidant superstar. People have been consuming this nutritious food in western Asia since ancient times. Most of the pomegranate that Americans eat today is grown in the Southwestern United States.

10. Watercress

This can serve as a more nutritious substitute for lettuce on sandwiches or in salads. Watercress is noted for being a good source for zexanthin and lutein, antioxidants that promote eye health.

Featured photo credit: ayngelina via flickr.com

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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