How to eat more antioxidants

Foods rich in these substances, which can help prevent premature aging and some chronic diseases, also may help boost your immune system this flu season:

More Antioxidants

* Load up on fresh fruit. Good sources include berries, red grapes, prunes and pomegranates, or for a more exotic fruit, the acai berry.

* Go for spinach. Substitute this darker green for lettuce in salads and sandwiches. Other colorful vegetables such as broccoli, carrots and red and yellow bell peppers also are antioxidant-rich.

* Don’t overcook veggies. The best way to eat them is raw, followed by lightly steamed. Cook them at the lowest possible temperature for the shortest amount of time.

* Use the right oils and flavors. Cooking with fresh extra virgin olive oil and using spices such as sage, marjoram, rosemary and thyme will boost antioxidant content of meals.

* Snack on nuts. Almonds, pecans and peanuts are good choices and also contain heart-healthy fats. Just go easy on portion sizes, as most nuts are high in calories.

* Eat more beans. Red and kidney beans are antioxidant-rich and high in protein. They’re great swaps for meat in many dishes.

* Switch to whole grains. Eat whole-grain versions of “white” foods such as bread, cereal, rice and pasta.

* Have some tea. Make a cup of green or black tea when you need a pick-me-up. Bagged and loose teas are particularly high in antioxidants.