Foods High In Antioxidants – Top 21 Anti Aging Foods


Foods High In Antioxidants - Top 21 Anti Aging Foods


Antioxidants keep us youthful and so we need a plentiful supply of them to maintain healthy bodies and to keep our brains sharp well into old age. All plants based foods are high in antioxidants, but some more so than others. In fact some of these top 21 anti aging foods truly deserve super food status due to their impressive array of phytochemicals and other nutrients that help keep us in tip-top health.



Antioxidants are specific molecules found in certain foods that help inhibit the oxidation of other molecules (ie the molecules inside every cell in our bodies). This is important because oxidative damage is one of the root causes of most diseases, illnesses and AGING in general.Unpaired electrons are free radical scavengers

Oxidative damage to our cells is caused by many seemingly benign every day activities and addictions (see list below) that cause our cells to split thus triggering free radicals in our body. These unpaired electrons called free radicals then scavenge our bodies looking to pair themselves up again, causing damage on their way to our DNA, our cells and other proteins.

Therefore it is crucial this free radical damage be negated as much as possible, because this damage when it gets out of control can have a domino effect, eventually triggering diseases such as cancer, alzheimer’s, and most other age related illnesses.



  • Over exercising OR not exercising enough Both of these can cause oxidative stress so stick to no more than an hour a day, and by the same token make sure your’e doing at least half an hour 5 times per week. 
  • Over eating, especially sugars and refined carbohydrates – Over eating causes our mitochondria to release more ‘exhaust’ so to speak, and this  creates higher free radical levels from the burning of fuel from our food for energy.
  • Excessive stress – Something that we’re all guilty of in our busy lives, excessive stress literally is a killer! It causes us to release the stress hormone cortisol, which in turn produces inflammation in the body thus creating free radical damage. It’s also worth mentioning here that chronic inflammation underpins most diseases and illnesses.Alcohol causes free radical damage in the body
  • Too much alcohol – Excessive drinking increases cytokine levels which are molecules that cause oxidative stress through inflammation.
  • Smoking – an obvious one! – Cigarettes contain over 4,000 chemicals – which sounds absolutely horrendous right? And it’s these chemicals – the worst being formaldehyde, lead, arsenic and ammonia that cause the most destructive kind of oxidative stress which will almost certainly lead to disease and ill health.
  • Ionizing radiation – Now this can mean many things, but most commonly is exposure to the sun (as in sun damage), or mobile phones, WIFI, airplanes and X-rays can all cause oxidative stress in our bodies.
  • Fungus – Molds and fungus like those found in your bathroom or in damp houses contribute to oxidatve stress in the body, as do candida and other fungal infections in and on the body itself.
  • Burnt foods – Especially burnt meat or cheese – the process of burning food oxidises it and when consumed causes oxidation, thus free radical damage in the body.
  • Poor sleep and chronic insomnia – Both of these cause stress due to the fact that the body hasn’t been able to rejuvenate and repair itself properly – in the long term this will have a snow ball effect in terms of oxidative damage and the resulting problems.Pollution in the air damages our detoxification system
  • Pollution and chemicals – Again this can come in many forms, from household pollutants such as cleaning products, air fresheners, soaps, shampoos and make up etc, to the outdoor pollution of industrial toxins, airplane fuel and car exhaust fumes. Even our food is full of chemicals, preservatives and fertilisers and the water we drink full of yet more chemicals
  • Infections – Chronic long term infections such as chlamydia and gum disease all contribute to oxidative stress and damage in the body.
  • Bad liver and gut detoxification – When the liver becomes overwhelmed in its pursuit of detoxifying all of these toxins it will produce yet even more free radicals which perpetuates the cycle even further. At this stage a proper detoxification may be necessary to bring the system back into a state of balance.



As you can see there are many ways in which our body comes under free radical attack, and many of them simply cannot be avoided – BUT you can go a long way to giving yourself a helping hand, which is where antioxidant rich foods come in. These alone should not be your only protection, but they will help, especially alongside other lifestyle changes:-

  • A healthy diet.
  • Adequate exercise
  • Not smoking.
  • Watching alcohol intake.
  • Staying away from as much as possible heavily polluted areas.
  • Lots of houseplants to purify air.
  • Where possible buying organic food, cosmetics and soaps.
  • Staying away from or cutting down drastically on junk foods, fried foods, burnt foods, sugar, and refined carbohydrates.

The detoxification systems of the body


Remember, your body is designed to detoxify itself, and without this magnificent system beavering away inside of us 24/7 we would not survive even a day. It is important to understand that we were not designed to detoxify from all the harsh pollutants we are exposed to in our modern world. This puts a huge strain on our liver and other detoxification organs, meaning eventually the battle is lost and we succumb to disease and sickness. This is why it’s vital we take precautions to help prevent this.



This list is of the most commonly found foods that are the highest in antioxidants. You should aim for at least 7+ portions of these per day to keep your body in good health and detoxified adequately. They are also great for anti aging, and should be eaten in their most rawest state possible (or very lightly steamed) which will help to keep those nutrients and fibers intact.


  1. Berries of all kindsGrape skins are high in antioxidants
  2. Dark Chocolate (at least 70% cacao)
  3. Pecan Nuts
  4. Kidney Beans
  5. Corriander
  6. Pomegranates
  7. Pumpkin SeedsTomatoes are high in antioxidants and lysine
  8. Red Wine/ Red Grapes/ Raisins
  9. Sweet Potatoes
  10. Kale
  11. Broccoli
  12. Tomatoes
  13. Prunes
  14. Oranges
  15. SpinachBell peppers have colourful antioxidant pigments
  16. Brussels Sprouts 
  17. Onions
  18. Beetroot
  19. Bell Peppers
  20. Green Super Food



Side Note: There are many green super food powders available on the market that are all great for detoxification purposes including spirulina, wheatgrass, barleygrass, moringa and blue/green algae’s. They deliver a concentrated hit of nutrients that have been picked and freeze dried at their peak.

I take a shot of a green food supplement every day and I couldn’t live without it as I notice the difference so much in my complexion and energy levels. I can only presume if it’s showing from the outside then it must be doing so much more on the inside that I can’t even see!

The powder I use and can thoroughly recommend as being the best I’ve  tried is Dr. Schulze’s Green Super Food Powder. This has a unique blend of all the best green superfoods and grasses and takes your skin to another level – it’s true what they say that beauty really does come from the inside!

For help clearing out your cupboards and getting healthy foods into your diet the easy way please visit my post ‘Easy Steps to Eating Healthily.


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Healthy Foods to Lose Weight – 15 Plant Based Superstars!

Healthy Foods to Lose Weight - 15 Plant Based Superstars!


Switching to a plant based way of eating often in itself makes the loss of those extra inches inevitable. For a start, plant based eating means cutting out huge swathes of the fast foods and junk foods that can keep us looking bloated, listless and depressed. Here I have devised a list of healthy foods to lose weight, and they are the 15 Plant Based Superstars!

Incorporating the foods on this list into your diet as much as possible will not only leave less room for the junk, but their high nutrient and fiber content will help keep you full and satiated, and away from the biscuit tin or whatever your weakness may be.


WHY HIGH GI FOODS ARE BADsweets are High GI and mess with blood sugar

Another important factor of the foods on this list is that they are all low GI (glycemic index). GI is the rate in which the sugars in our food are released into the bloodstream, the higher the GI the faster the release – which is bad in most circumstances as this sugar spike signals insulin to be released from the pancreas.

All of this happens in order to clear those sugars out of the blood as soon as possible, but guess what? Those sugars if not burnt off are then stored straight into fat cells which just keep  expanding and expanding, and so we put on weight.


A Low GI Diet is the Healthiest!

This is why a low Glycemic diet is crucial not only for weight loss, but also to slash your chances of diabetes, obesity, heart disease, cancer and many other diseases. It is important to note that not all sugars are bad, especially when they are in their natural state, as a whole piece of fruit. This is because there will also be lots of fibers and nutrients present which will allow that foods sugars to be released more slowly.

So without further ado let’s get into the top 15 foods that will not only help bring many changes to your life, but will also help you to understand the powerful effect’s food can have on your health and well-being.

Remember that all foods, especially fats, require portion control and should be REPLACING other unhealthy fats or foods and not added as an extra on top. Use them as swaps instead.



1. COCONUT OILCoconut Oil is a Healthy Fat

Yes this may be a fat, but it’s a unique fat in the respect that its combination of fatty acids can have a powerful effect on your metabolism to help you BURN FAT. And for extra good measure coconut oil helps you burn stomach fat specifically, which is the most dangerous kind that must be kept to a minimum to protect long term health.

Those of us who are predisposed to carry fat around our middle have a much greater risk of diabetes, heart attack, metabolic syndrome, sleep apnoea and premature death. And as if that wasn’t bad enough, this belly fat also entwines itself around internal organs causing no end of damage and stopping those vital organs from functioning properly.

Adding coconut oil instead of your usual fats to food, is the easiest way to get this healthy fat into your diet. It’s great in stir-fry’s, cakes, and roasted vegetables, and because of its high smoking point it is also safe for frying at high heat as it doesn’t go rancid or become a trans fat like many other fats do.


2. AVOCADOAvocados are low GI


Another fat, but a good one! Avocados are one of natures super foods, and a plant based diet staple. I eat at least half of one of these creamy and delicious fruits every day.

Avocados are so satiating that not only do they fill you up, but it’s proven they can keep blood sugars stable for hours. This means you won’t be thinking about OR craving the nasty white stuff – and by that I mean SUGAR, or any other refined carbohydrate for that matter.

Avocados contain over 20 different vitamins and minerals, plus fiber and lots of heart healthy monounsaturated fats. It is also another fat that, like coconut oil,  has been proven to help reduce belly fat specifically due to its unique fats and low GI rating.

For more information on this super food please read my post about ‘avocado and weight loss‘.



The high content of omega 3’s in hemp seeds have been shown to be anti obesity – which makes them a great fat burning food. Omega 3’s also help regulate hormones, mood, sleep cycles and stress.

Add these seeds to your morning cereal or simply eat them alone as a snack any time of day, they are delicious.

Hemp seeds are also amazing for your hair and help it to grow thick and fast, they are especially good for weak and brittle hair that is prone to falling out. I’ve tried this one for myself and it works a treat, you do however need to eat 2 tablespoons a day for this to be really noticeable, so therefore you need to add them to your daily calorie intake.



Pumpkin Seeds are a Healthy Fat

Pumpkin seeds are high in zinc, a vital component of the immune system. But they are also great for weight loss due to their high amounts of protein, fiber and many other nutrients. And they help reduce overall body fat by keeping blood sugar low and reducing insulin resistance, which is vital for weight loss.


Sleep and Weight Loss

Another great little nugget of information about the pumpkin seed is it is high in tryptophan, so they can also aid you in getting a good nights sleep, which brings me on to my next big fat burning tip.

Getting enough sleep is CRUCIAL for weight loss because being adequately rested suppresses the hunger hormone ghrelin. When you are tired your body releases too much of this hormone in an attempt to give you more instant energy, and that is when you will find you crave the worst types of refined carbohydrate and sugary foods.



Raw unsalted almonds are a highly convenient snack that can either be carried about easily in your bag, left in your glove box compartment, or in the office at work. They are immediately filling and satiating, low carb, and full of fiber, protein, and antioxidants – all of the ingredients for a great fat burning food.

Also, about 15% of the calories in nuts aren’t even absorbed so you can afford to have a couple extra!



Walnuts are High in Omega 3's

Walnuts – another super food, and for so many reasons. Firstly they are jam packed with ALA (alpha linolenic acid), which is a heart healthy and fat burning omega 3 fat. This fat also helps reduce your risk of diabetes, boosts brain power, and contains powerful anti cancer antioxidants.

The healthy fats in walnuts also boost metabolism which will help keep your body an awesome fat burning machine. Remember that 90% of walnuts antioxidants lie in their skins, so always eat them with their skins on and as fresh as possible. Read more here on theamazing benefits of walnutsand prepare to have your mind blown.



Quinoa is a magnificent high protein and high fiber seed that is often used to replace grains such as pasta and rice. And this is what makes it so fantastic because you are getting all the satiety of a grain but all the nutrients, protein and healthy fats of a seed, and all for much less calories.

Quinoa is full of essential amino acids, magnesium, calcium, iron, and vitamin B12, which are all essential for energy and therefore weight loss. Having a B Vitamin deficiency will mean your body cannot utilise nutrients efficiently, which will actually hinder your weight loss efforts. So it is very important to make sure you get adequate amounts.

The high fiber, high protein, low GI and low calorie content of this super little seed make it the perfect filling weigh loss food.


8. CACAOHigh Cacao Chocolate

Who doesn’t love chocolate??? Well did you know you can have this luscious treat and not hinder your weight loss efforts? Just be sure to have the dark stuff with ideally 70% cacao solids minimum to gain all the benefits of cacao’s high magnesium, anti aging antioxidants, and fat burning effects.

Chocolate contains a chemical that releases feelings of euphoria which is why it can be so addictive, but these chemicals also help release stress and keep you relaxed, both of which will curb emotional eating problems. Do not over indulge in high cacao chocolate though as it can have a stimulating effect and is probably best avoided close to bedtime.



An oldie but a goodie, grapefruit’s abilities to burn fat have been known since the eighties. Who remembers the grapefruit diet? But there is good scientific evidence in the grapefruit’s fat burning abilities, it reduces insulin resistance and helps to decrease levels of sugar in the bloodstream – and most importantly it actually contains a chemical that stops the body from storing fat.

In fact, studies have shown that half a grapefruit before a meal helps people to lose between 1-4 lbs of weight per week, and this was shown to happen WITHOUT changing the diet in any other way. Now this is just mind blowing information that definitely warrants a testing of the theory, or at least adding grapefruit to your diet as much as possible to help keep weight down.



blueberries are great for weigh loss

Berries are low calorie and packed full of anti aging phytonutrients and antioxidants, all of which help protect our cells from free radical damage.


Berries Help You Lose Belly Fat Specifically!

Raspberries and blueberries are particularly good for weight loss as they boost your metabolism –  plus they are also preventative against that dangerous visceral fat that entwines itself around inner organs and predisposed us to diseases such as diabetes and heart disease.

Add berries, especially frozen ones, to smoothies, breakfast cereals or porridge, or just eat as a snack anytime of day. A handful of raspberries or strawberries eaten if you are peckish before bed, gives a nice slow release of energy throughout the night, and will help keep you waking from night time hunger pangs. They are super low calorie and filling.



Oh, what a great, filling and easy snack these are! They can be a life saver in hunger emergencies, as their fiber and low GI sugars can really help keep you going until your next meal.

Banana’s not only actually help to speed up your metabolism (music to our ears), but also help to build lean muscle, making them the perfect food for those in training. In fact, this is the reason why they are so popular in the fitness world due to the fact  they pack so many nutritional punches. Please find out more little known banana facts here



broccoli is a weight loss superfood

Love it or hate it you should get used to adding broccoli to your diet as much as humanly possible, and here’s why. It is one of the highest protein vegetables that is also high in fiber that will help fill you up nicely, and all for only a very small amount of calories. You really get a nutritional bang for your buck here!

Another good point is broccoli actually contains a specific phytonutrient that enables you to burn fat at a faster rate due to its ability to stimulate fat cells.

I just lightly steam mine and have it as a side with almost every main meal – or stir fry with some coconut oil, chili, tamari sauce, and lemon. Delish!



Cinnamon helps keep blood sugar under control

Fragrant and delicious, cinnamon is just so versatile it can be sprinkled onto breakfasts, desserts, into smoothies, cakes, or added to hot drinks. It is one of the best foods to control blood sugar and insulin quantities, which is why it is so good for diabetics.


Lowers GI of Meals!

As you now know, keeping blood sugar under control is the number one way to stay slim and keep weight under control. And amazingly, cinnamon, when added to food can lower a meals GI by a huge 18-29%, AND it also speeds up metabolism, helps keep sugar cravings under control, lowers bad cholesterol and helps to burn belly fat.

These qualities are only found in real cinnamon, so be careful as there is a lot of fake stuff on the market. Always buy from a reputable organic brand. It is good to buy the actual cinnamon bark and grind it yourself, it tastes super fresh this way and you know exactly what you’re getting. The bark should be of the flaky variety not the hard tubes as that stuff just isn’t real cinnamon.

Learn more about the importance of making sure you purchase the right kind of cinnamon in my post ‘Cinnamon and Fat Loss’.



Protein powders really deserve a place on this list, as not only is protein low GI, but it also helps build lean muscle mass (which in itself burns fat) and it is filling to boot – leaving us less room for consuming high GI carbohydrates.

There are many different plant protein powders on the market including peahemp, rice, soy, pumpkin, quinoa, sunflower and potato.

I have taken to having a high protein/very low carb shake for breakfast, as it helps to keep the body in fat burning anabolic mode for as long as possible after sleep. I also like to add half an avocado to this for healthy fats, and to help fill me up for hours. It really works.


15. GREEN SUPER FOOD POWDERHigh Antioxidant smoothie

Green super foods such as chlorella, spirulina, wheatgrass and barley grass are one of the best kept diet secrets I know of. The reason being, they are loaded with concentrated minerals, vitamins and antioxidants all of which detoxify the system. Toxins are held in fat cells that keep on swelling the more we keep bombarding ourselves with junk foods and other toxins – some of which are obviously out of our control, like those in the water system, air pollution, plastics, and pesticides.


Green powder – A Powerful Detoxifyer

In fact, we live in a toxic world and these toxins are contributing to making us fat. Super food green powders are powerful detoxifiers that will help kick start the process of cleaning out your system.

One of the best super food powders I have found is Dr. Schulzes super food powder. It has a mix of specially dried green superfoods, such as spirulina, chlorella, wheatgrass, and barley grass, plus other super foods, fruits and vegetables. This fantastic supplement also contains high levels of B- Vitamins for energy and central nervous system support .

This green beauty actually gives you a hit of energy within 20 minutes, and I swear you can see you skin and eyes glowing for hours afterwards. I often take it before a night out, or when I need to look my best and need to glow – it really works a treat!



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Dark Chocolate and health – 5 Dark Chocolate Health Benefits

Dark Chocolate and health - 5 Dark Chocolate Health Benefits


Who doesn’t like to indulge in silky smooth and creamy chocolate? It can be pure heaven, and I for one have no intention of giving it up…EVER! Thankfully, we shouldn’t feel too guilty about this pleasure, and if we eat the 70% minimum cacao solids type then dark chocolate and health can be a marriage made in heaven! Read on and find out about the little known 5 dark chocolate health benefits that will give you an excuse to indulge any time you please.



The average person eats about 12 pounds of chocolate per year (me more), but most people are eating the low quality, high sugar and high fat versions. Many of these contain so little actual cocoa powder that they have no benefits at all, and in fact swing in the complete opposite direction making them a junk food.

This is definitely not the healthy and antioxidant rich variety that I am going to talk about in this post. For starters, you should aim for at least 70% minimum cacao solids; most quality brands will tell you on the packaging how much cacao is in their chocolate.


Cacao Content:Dark Chocolate is anti aging

You can start yourself at 70% then build up a bit higher as your taste buds become accustomed to it. I actually prefer 80-85% these days because I’m not craving the sugar in chocolate anymore, and only recently I come across 100% cacao chocolate which I was convinced would be quite terrible but actually tasted, well… nice! Cacao actually has a sweetish taste even without sugar but that’s probably because I’m so used to it.


Buy Organic!

Try to buy organic chocolate where possible, as cacao beans are notorious for being sprayed with huge amounts of fertilisers and pesticides. It definitely won’t harm to buy some of the lovely new ‘raw‘ chocolates that are out there, these haven’t been roasted and so have all their nutrients intact.

You could also buy yourself a good quality cocoa powder and make hot chocolate, cakes or whatever else you fancy putting chocolate into. Below I shall post an easy recipe for my homemade, super healthy chocolate that contains just a few ingredients. Beware – it’s addictive!




1. ANTI AGING SUPER FOODAnti Aging Superfood

The massive antioxidant content of dark chocolate helps to fight free radicals in the body. This is good news because free radicals steal healthy electrons from our cells structures and cause havoc, damaging DNA as they go, causing premature aging and eventually the onset of  disease.

Cacao is specifically high in the antioxidant antholyanidin, and also epicatechins. These stop all this bad stuff from happening by disarming those free radicals before they can do damage.



Flavenols have a positive effect on hear health by improving the flow of blood to both the heart and the brain, and helping to lower blood pressure. These flavenols also make blood platelets less sticky and harder to clot, therefore reducing the risk of both blood clots and strokes.



Dark chocolate also contains cocoa butter, which in itself is a heart healthy monounsaturated fat. There have been many studies on the effect of polyphenols in dark chocolate and heart health, including its ability to lower bad cholesterol.



Chocolate boosts memory power

Studies suggest that the flavenols in dark chocolate increase blood flow to cerebral matter, making it good for memory, focus, and cognitive performance. Dark chocolate is actually HIGHER in antioxidants than super fruit powders such as acai, blueberry, cranberry and even pomegranate.

Pairing super foods like cacao (though probably not together) with other antioxidant rich super food powders such as my personal favorite Dr. Schulze’s green super food powder will give you a full spectrum of different antioxidants, phytonutrients and nutrients for good all round health and vitality.

And there’s more good news – these same flavenols are also found in red wine and tea, suggesting that not all good things in life are bad for us – providing we don’t go over board of course!



Although the studies in this field are still emerging and with good prospects, it stands to reason that with its impressive amounts of antioxidants and flavenoids, dark chocolate may play a role in the cancer protection and treatment field…as if you needed another reason to carry on eating this fantastic treat daily.

For more antioxidant rich Superfoods please visit my page ‘Best Budget Superfoods‘ where you will find out just how easy it can be to transform your diet and health by just making a few simple swaps.





Ingredients:Homemade Raw healthy Chocolate
  • 1 part extra virgin coconut oil
  • 1 part good quality 100% cocoa powder (preferably raw cocoa powder for super health benefits)
  • Healthy sweetener to taste. I use Xylitol or stevia because syrups will just sink to the bottom. Plus these are low GI sugars.
  • Tiny pinch of sea salt


Other optional ingredients of your choice include nuts, seeds, desiccated coconut (my favorite version), dried fruits OR anything else you can possibly imagine. Go wild with it.

Method: Heat coconut oil gently in a saucepan until just melted, but not too hot. It is important to keep nutrients intact by not over heating these products. Add all other ingredients and stir until smooth. Put into a tin pre-lined with tin foil of any size or shape. I use a bigger tin as I like my chocolate to be thinner and have that ‘snap‘. Put in fridge or freezer until set and enjoy.

It’s great to eat from frozen also.


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