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All of us have by now heard about the importance of anti oxidants in our daily diet. They are extremely beneficial to good health. They help in preventing diseases like cancer and also aid in slowing the ageing process, strengthen the immunity system, and help prevent heart and other organ complications. The primary sources of anti oxidants are fruits and vegetables and all it takes to keep you healthy is about 7-8 servings of these. Considering that they are easily available and do not even require cooking, its a mystery how most people do not have an adequate intake of fruits and veggies. All it requires is a little thought and planning to see to it that your intake is sufficient at all meals and snacks for the day. Begin with breakfast You may be getting late for your work and settle for a hurried bite of toast on your way to the door. Just take a little time to prepare ahead in your blender some fruit, yogurt and juice, pour it into a cup and drink it on your way out. Voila! You have already added 2-3 servings of fruit to your daily diet! Not enough time for blending these? No problem. Just throw in some grapes or berries into your hot/cold cereal.

• Mid morning snacks

Settle for some fresh fruit. Grapes are not messy and can be consumed easily. You can also have a handful of dried raisins they have anti oxidants too! If it is strawberry season, simply add some fresh strawberries to a cup of yogurt. Enjoy hummus? All you have to do is to carry some fresh baby carrots which you can dip in hummus for a delicious mid morning snack.

• Lunch / Dinner

Okay, okay! At the risk of sounding cliched, we suggest adding fresh salad to your meal on a daily basis. Vary it a little you don`t have to be a goat and munch on raw greens or celery every day. Add some colour too! Buy red or yellow bell peppers or have tomatoes. Did you know broccoli has excellent anti oxidants?? Simply by adding fresh veggies, red kidney beans and red onions to rice can make for an excellent concoction rich in exactly what the doctor has ordered.

• Can`t do without dessert? No problem, have your fill of fresh berries with cream or chocolate and you would have ended your day on a perfect note.
• Tea is known to have anti oxidants too. So have your cuppa without guilt feelings! Wine is fine too enjoy a glass with your dinner for added benefits.
• All this is fine. But remember to cook very lightly or all the benefits will be lost. Overcooking renders the veggies quite useless. Always settle for steaming as against boiling the veggies this way the bright colour too will be retained as also the crispness.
• Have enough garden space? Why don`t you grow you own little vegetable patch and benefit from really fresh veggies? Nothing like it!