With the advent of summer, vacation plans are usually in full swing, with people looking forward to beaches, fun and frolic. However, on the flip side, the season also brings scorching heat, increased pollution and harsh ultraviolet rays — a perfect recipe for oxidative stress, which refers to an imbalance between the production of harmful free radicals and the ability of antioxidants to neutralize them. Hence, it’s essential to ensure ample amounts of antioxidant-rich foods in one’s diet to counteract oxidative stress.
Oxidation is the process by which our body metabolizes the inhaled oxygen. This produces free radicals — substances that can make one susceptible to health conditions such as cardiovascular issues, premature aging and cancer. Antioxidants scavenge and neutralize these free radicals, promoting skin and hair health, slowing down aging and keeping illnesses at bay.
Antioxidant-rich foods for the summer
♦ Gourd vegetables
Abundant in essential nutrients like vitamins, calcium and fiber, gourd vegetables are rich in antioxidants as well. “Cucumber, bottle gourd, ridge gourd, ash gourd, ivy gourd and pumpkin are some summer vegetables that help combat free radicals,” says Sheela Krishnaswamy, a nutritionist and wellness consultant from Goa. The antioxidants present in these veggies enhance collagen production and reduce oxidative damage, among other benefits.
“These veggies should be combined with other perennial food items like tomatoes, carrots, cauliflowers and beans, as the body requires different kinds of plant-based foods,” points out Krishnaswamy.
♦ Melons
Melons, which comprise muskmelon, watermelon, cantaloupe, zucchini, etc., can be rightfully termed nature’s bounties for their many benefits. The succulent fruits double up as excellent coolers and are high in antioxidants like lycopene, carotenoids and vitamin C, making them an essential summer staple.
Krishnaswamy emphasizes the importance of having seasonal fruits, as they are more nutritious and flavorful than those not in season. “Besides melons, fruits like banana, papaya, apple and orange are also jam-packed with antioxidants,” she adds.
♦ Nuts
Nuts are rich in vitamin E, which is a natural antioxidant. Walnuts, pecans and chestnuts contain flavonoids, phenolic acids, lignans and tannins.
They can be consumed steamed, soaked or roasted. Additionally, nut butters can be used as a spread for healthy breakfast options. However, it’s important to ensure portion control as nuts are high in calories; excessive consumption can cause weight gain. One should also watch out for allergies before opting for them.
♦ Pulses
Pulses like foxtail millet are rich in antioxidants like gallic acid, polyphenols and flavonoids, making them an ideal choice to prevent chronic health conditions. “Foxtail millet is an excellent replacement for rice and is commonly used for making idli and dosa batter,” says Rutuja Joshi, a dietitian from Bangalore. It’s also used to prepare dhokla and other snacks.
Further, kidney beans are one of the most affordable and easily obtained sources of antioxidants. They are very filling and can be accompanied with rice or bread; one can also add them to soups and burritos.
♦ Spices
Usually known for enhancing the flavor of foods and beverages, the antioxidant properties of spices have garnered attention in recent times. Black pepper, cloves, coriander and turmeric, a staple in most kitchens, are jam-packed with flavonoids, phenolic acids, lignans and essential oils. In terms of antioxidant content, cloves top the list.
