Antioxidant-Rich Meal Plan

Antioxidants are substances that can help slow the damages caused by free radicals; which our body produces as a reaction to environmental and other stresses. Antioxidants are naturally present in certain plant based foods. These substances can reduce free radicals which are primarily the cause of oxidative stress that is linked to several lifestyle diseases such as heart disease, cancer, arthritis, stroke and immune deficiency.

Eating antioxidant rich foods regularly in our diet can help in producing these risks as well as delay aging in our body. They also help in maintaining good skin, hair , nails and vision.

There are different types of oxygen of antioxidants our body requires such as Vitamin E, vitamin A, Vitamin C, beta carotene, lycopene, lutein, selenium, zeaxanthin, flavonoids, catechins, polyphenols and phytoestrogens.

Here’s a simple antioxidant-rich meal plan including these important plant-based sources which are powerhouses of antioxidants such as,

Muskmelon –  Muskmelon is rich in beta carotene, zeaxanthin and lutein antioxidants which play a key role in improving vision and maintaining eye health.

Mango – Mango is rich in polyphenols such as catechins, anthocyanins, quercetin and benzoic acid. It is also a good source of vitamin A and C, which help in reducing ageing process and risk of cancer.

Spinach – Spinach is an excellent source of vitamin A, folic acid, iron and calcium. It contains several antioxidants such as lutein, quercetin and zeaxanthin. These play a key role in promoting heart health as well as reducing the risk of cancer and chronic diseases.

Beetroot – Beetroot is a rich source of phenolic compounds such as rutin, epicatechin and caffeic acid. It also contains iron which helps protect the liver from inflammation and oxidative stress. It also has betalain compounds and phenolic acids which have anti-inflammatory properties.

Sweet Potato – It is one of the best sources of beta carotene, which gets converted into vitamin A. It also has chlorogenic acid and anthocyanins which possess good antioxidant properties.

Turmeric – Curcumin is one of the main active ingredients in turmeric, which has powerful antioxidant effects. It helps in repairing damage, preventing inflammation and fighting against pathogens inside the body. It can neutralize free radicals and boost the activity of antioxidant enzymes in the body.

Potato – Potatoes are root vegetables which have high levels of Vitamin C, potassium, folate and B vitamins. It has flavonoids, carotenoids  and phenolic acids that help in neutralizing the effects of free radicals. Colored potatoes have more antioxidants than white potatoes.

Tomato – Tomatoes are excellent sources of lycopene, Vitamin C and vitamin A. Lycopene decreases the risk of several cancers. Tomato peels have ascorbic acid and phenols.

Figs – Figs have antioxidants that can enrich lipoproteins in plasma and protect them from oxidative stress. Phytochemical compounds, phenolic acids and flavonoids in figs prevent cell damage.

Blueberries – These are packed with plenty of antioxidants such as flavonoids and anthocyanins, which are responsible for preventing aging and the risk of cancer. 

Try including these antioxidant rich foods in your diet regularly to improve longevity.

Antioxidant-Rich Meal Plan

Shopping List

Vegetables – Onion, tomato, spinach, mint, coriander leaves, beetroot, sweet potato, potato, green peas, ginger, garlic, green chilies

Fruits – muskmelon, mango, figs

Staples – rice, wheat flour, 

Dairy – blueberry yogurt, yogurt, milk

Nuts – cashews, walnuts, almonds, cranberries, chia seeds

Breakfast: Muskmelon and Mango Smoothie Bowl

Antioxidant-rich Breakfast
Muskmelon Mango Smoothie


1 cup muskmelon chopped 

1 cup mango chopped 

2 tbsp honey 

 half cup milk 

2 tbsp brown sugar 

chopped cashew nuts almonds and walnuts 

A few cranberries and chia seeds


Make muskmelon, mango, honey, brown sugar and milk into a smoothie and garnish with nuts and seeds.

Lunch: Spinach Green Peas Pulao, Beetroot Raita, Sweet Potato Fry, Papad and Blueberry Yoghurt

Antioxidant-Rich Lunch
Spinach Green Peas Pulao, Beetroot Raita, Papad, Sweet Potato fry, Blueberry Yogurt

Green Peas Spinach Pulao


1 cup spinach puree

Half cup green peas

One and half cup raw rice

1 onion and tomato sliced

Half cup of mint leaves and coriander leaves

1 inch ginger 

5 garlic cloves

3 green chilies

Salt to taste

1 bay leaf, 2 cloves and 1 cinnamon stick

2 tbsp oil and ghee


Blanch and make spinach into a puree.

Make mint leaves, coriander leaves, ginger, garlic and green chillies into a paste.

Heat oil and ghee in a pressure cooker. Fry bay leaf, cloves, cinnamon stick, onion, tomato, mint and spinach paste for 10 minutes. Add salt, soaked rice and add two glasses of water and pressure cook for 3 whistles.

Beetroot Raita


Half cup beetroot grated

1 teaspoon coconut oil 

1 teaspoon mustard seeds, cumin seeds and few curry leaves

1 cup yoghurt

½ tsp salt


Heat oil in a pan. Add mustard seeds, cumin seeds, curry leaves and grated beetroot, salt and fry for 5 minutes. Transfer the ingredients to the cup of beaten yoghurt and mix well.

Sweet Potato Fry


1 cup sliced sweet potato roundels

1 teaspoon salt 

half teaspoon turmeric

1 teaspoon chili powder

2 tbsp oil


Heat oil in a frying pan. add the sweet potatoes, salt and cook for 8 minutes. Add the spices and gently fry on low heat for another 5 minutes.

Dinner: Turmeric Poori with Potato Tomato Curry and Figs

Antioxidant-rich Dinner
Turmeric poori, Potato tomato Curry, Figs

Turmeric Poori


1 cup wheat flour

2 tbsp semolina

Half teaspoon turmeric 

1 teaspoon salt 

half teaspoon carom seeds

Oil for deep frying


Mix everything into a dough by adding required water and rest for 10 minutes. Make into small balls, flatten them and deep fry in oil.

Potato Tomato Curry


1 cup boiled potato

Half cup onion chopped

Half cup tomato chopped

1 teaspoon salt

Half teaspoon turmeric

1 teaspoon chili powder and coriander powder

Handful of coriander leaves

2 tbsp oil

1 teaspoon mustard and cumin seeds


Heat oil in a pan. Add mustard seeds, cumin seeds, onion, tomato, spices and cook until the tomatoes turn mushy. Add the boiled potatoes and adjust the consistency by adding water and simmer for 15 minutes. Garnish with coriander leaves.

One Comment Add yours

  1. Geri Lawhon says:

    Wonderful information, thanks for sharing it with us.

    Liked by 1 person

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