Your body is under attack right now. I’m not talking about a virus or bacteria, but the products of thousands of cellular reactions that take place every day in it. They’re normal. They are a part of biochemical processes that allow us to move, breathe, and live. But, they are not good for our cells, and we depend on our body’s own counterattacks, and the nutrients in a healthy diet to stop them. They are free radicals, and they are one great reason to eat a high antioxidant keto zone diet.
Detractors of ketogenic diets often think it’s full of unhealthy fats and protein. However, a healthy Keto Zone diet is brimming with fresh, colorful, nourishing foods that quench free radicals and keep our cells as healthy as possible.
Are you ready to eat a high antioxidant Keto Zone diet? If so, here’s how to make it happen from breakfast until bed.
If you start your morning with a good cup of coffee, you start your day off with a cup full of antioxidants.
Amazing, coffee contains 2.7 mmol/per 100 grams (or just 3.5 ounces of liquid coffee) (1) according to the FRAP assay (which is a well-accepted measurement of antioxidant content). If you drink a more regular 10-12 ounces, you’re getting whopping 8.1 mmol of antioxidants. This is a good number.
The main healthful component of coffee is a polyphenol chemical called Chlorogenic Acid (CGA), and it’s highly antioxidant and anti-inflammatory. Experts believe that CGA may support healthy blood sugars and healthy weights (2).
Not only are eggs a wonderful, keto-friendly protein and fat source, but they are also a wonderful accompaniment to high antioxidant vegetables.
In fact, if you saute some onions, garlic, and bell peppers with your eggs, you’ll add loads of nutrients ready to fight free radicals.
What’s more, garlic and onions support whole-body health, healthy immune systems, oral health, and more.
Avocados are no slouches when it comes to antioxidants. In fact, they do double duty.
First, avocados contain a spectacular array of carotenoids antioxidants including:
Then, the fats in avocado actually increase the nutrient absorption from other vegetables, possibly by as much as 15 times (3)! Carotenoids are known to support eye health, brain health, and reduced inflammation (4).
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. Specifically, vitamin E is an antioxidant that supports brain, cardiovascular, and respiratory health.
If you’re familiar with glutathione, you’ll have one more reason to eat avocados. Glutathione is a super-antioxidant produced by our own cells and sometimes found in foods. It’s potent, and it promotes cellular health, anti-aging, and overall good metabolism and cellular cleansing.
You can combine a high antioxidant keto cup of green tea with spirulina for a 1-2 punch of antioxidants each afternoon.
Start with green tea. It contains 1.5 mmol antioxidants per 100 gm (per 3.5 ounces prepared). Green tea’s antioxidants and other healthful components have been shown to impact the body by supporting healthy cholesterol levels and reducing plaques, supporting healthy blood pressure, exhibiting anti-cancer actions in lab studies, promoting brain health, inhibiting bacterial growth in the mouth, supporting eye health, and helping our bodies oxidize fat (5).
Next, add some spirulina to your afternoon tea. Spirulina contains an active component called phycocyanin, which is an antioxidant that fights free radicals and decreases inflammatory signaling molecules in the body (6).
To get both, try Divine Health’s Fermented Green Supremefood.
Dinner is a great time to finish the day with protein and high antioxidant foods for cellular support and recovery.
A great way to accomplish this is to have a dark green salad with spinach, kale, beets & extra virgin olive oil.
Let’s start with the beets. Beets are chock-full of antioxidants. They contain phytochemical antioxidants called betanins. Betanins are the primary nutrient responsible for that beautiful red hue. They contribute to three main disease-fighting actions (7, 8). Betanins:
And, while some people feel that beets are too high in carbs to be keto-friendly, small portions such as 1/2 a beet per day can fit in just fine.
Kale and spinach are great sources of antioxidants, vitamins, and minerals.
Believe it or not, cacao has more than 300 different antioxidant chemical compounds and more than 20 times the antioxidant power of blueberries. And while other foods antioxidants diminish with time, cacao has demonstrated stability in samples over 75 years old (10)!
Based on the FRAP analysis, dark chocolate (high-cacao such as 70%+) has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). Again, this is more blueberries and raspberries.
Cacao provides many other health benefits as well, including stress reduction, reduced blood pressure, brain health, and more. If you want to learn about cacao’s effect on the body, check out these top 10 benefits.
Make sure to choose 80%+ cacao chocolate for the least amount of net carbs and most health benefits.
Throughout the day, be mindful to add spices to your meals and drinks. Chili, paprika, cumin, and more go great on eggs, avocados, and meat. Cinnamon, ginger, cloves, and turmeric can taste awesome in coffee and green tea.
Most spices are highly antioxidant. In fact, in a review of FRAP scores of spices and herbs, 27 single products were in the range 100 to 465 mmol/100 grams (11)! This means that ounce to ounce, they are some of the concentrated sources of antioxidants available.
But of course, you don’t likely eat the same volume of spices as you do fruits, vegetables and drinks. Even so, a small amount of spice goes a long way towards fighting free radicals and oxidative stress.
There are many great ways to get started. Try:
Got free radicals and oxidative stress? We all do. You can fight back with a high antioxidant Keto Zone Diet from breakfast until bed. Get started today!