Antioxidants LMIYY

Antioxidants

Give your body the ultimate antioxidant boost, with The Dietologist's delicious Healthy Berry Crumble!

Antioxidants are not essential but still important nutrients that we get from food! Antioxidants help fight damage to the genetic material found in all our cells, including our largest cell, a woman’s egg, as well as men’s sperm.

Antioxidants are found in plant food such as fruits, vegetables, nuts & seeds, legumes and beans. In these plants, antioxidants protect them from diseases and pests, and they donate this amazing ability to us too helping us fight back against disease and oxidative stress (a form of damage) to our cells.

Whilst antioxidants are found in all plant foods, the richest sources are:

  • Berries
  • Cherries
  • Grapes
  • Herbs & spices
  • Artichokes
  • Beetroot
  • Spinach
  • Red Cabbage
  • Kale
  • Beans

It is theorised by scientists that too much oxidative stress may contribute to reduced fertility, whilst there may not be enough evidence just yet to suggest antioxidant supplements, it is a good idea to be incorporating enough antioxidants into your diet from plenty of fruits and vegetables to help give your diet a little boost whilst trying to conceive (Reference: Marthe Smits et al., 2018)

Recipe: Healthier Berry Crumble (Serves 2)

Ingredients:

250 g frozen mixed berries, slightly thawed

1 tsp vanilla extract

2 tbsp honey or maple syrup

½ cup rolled oats

1 tbsp chia seeds

1 tsp ground cinnamon

¼ cup brown sugar

2-3 tbsp reduced-fat table spread or extra virgin olive oil

Method:

1. Pre-heat oven to 160oC (fan-forced) and line with table spread 2 ceramic ramekins.

2. In a medium sized bowl, place the slightly thawed frozen mixed berries, vanilla extract and honey and stir to combine, then set aside.

3. In a separate medium sized bowl, place the rolled oats, chia seeds, ground cinnamon, brown sugar and stir the dry ingredients together

4. Then add your fat of choice, I recommend extra virgin olive oil for a healthier fat profile and combine until just sticking together.

5. In the ceramic ramekins, split the berry mixture and place in the base of the ramekins. Then top with the oat mixture so the berries are all covered.

6. Place in the oven to cook for 30-35 minutes until you get a delicious crumble crust.

Did you know that frozen produce like fruit and vegetables are just as good (if not better) than fresh? This is because the produce is frozen at peak ripeness when there is the most antioxidants and nutrients are present and they are locked in, like a time capsule, until you cook them. Which makes them a convenient and cheap way to access fruits and vegetables, even when they aren’t in season!

Now, there is a little bit of sugar in this recipe, which of course, we should aim to reduce so it is still an occasional food that you can enjoy mindfully as dessert. It is important to find a middle ground when it comes to food when trying to conceive so you can continue to live life and enjoy delicious and nutritious food whilst trying to nourish your growing family.