2. Enjoy seedy bread topped with mashed avocado as a vitamin E-rich lunch.
3. Combine cooked prawns with Greek yogurt, lemon juice, and spring onions, and serve on avocado toast.
Other good sources of copper… an essential mineral and antioxidant, include nuts, seeds, “leafy greens,” “and dark chocolate.” To make a copper-rich snack… fill Medjool dates with nut butter and sprinkle with mixed seeds before drizzling with melted dark chocolate. Two dates contain around one-fifth of your daily copper dose.
This information was first published in “The Telegraph”.
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We need lots of these antioxidants as we age. Sarcopenia, or age-related muscle loss , can start as early as your 30s, with muscle mass decreasing up to 8 per cent per decade, and it’s understood that we also peak cognitively around the age of 30. To ward off this decline, a new study from Japan suggests that antioxidants may have a role to play, by maintaining muscle mass and cognitive function as we age.
What’s more, higher intakes of antioxidant-rich foods such as fruits, vegetables and legumes are associated with a reduced risk of all-cause mortality, so including more of them in our diet is a nutritional no-brainer. Here are six tasty ways to make sure you are getting enough.
Place 1 tsp mixed seeds, 4 almonds and 1 tbsp oats into a blender and whizz for 20 seconds. Add 1 small banana, 100g frozen mango, 1 tsp finely grated fresh ginger, the juice of an orange, a squeeze of lemon juice, 1 tsp honey (optional), 100ml water and a few ice cubes. Blend on high until smooth and creamy.
You can make a delicious vitamin E-rich lunch by toasting some seedy bread and mashing ripe avocado on top. In a bowl, mix a handful of cooked prawns with 1 tbsp ofGreek yogurt, a squeeze of lemon juice and some chopped spring onions. Spread the mixture on the avocado toast and top with a good grind of black pepper.
If you aren’t a big fan of organ meats, and lobster and oysters are out of your price range, you may struggle to get enough copper from your diet – indeed, it’s estimated that half the UK population might not be eating the recommended 1.2mg per day. Fortunately, other good sources of this essential mineral and antioxidant include nuts, seeds, leafy greens, and, happily, dark chocolate.
To make a copper-rich snack that also delivers a hit of fibre , try making these chocolate-drizzled stuffed dates. Taking pittedMedjool dates, carefully fill each split date with a spoonful of nut butter and sprinkle over a few mixed seeds before gently pinching back together. Drizzle each with a little melted dark chocolate. These will keep in an airtight container in the fridge for a few weeks. Two dates contain around one-fifth of your daily copper dose.
