LET'S GET RADICAL

Free radicals can cause all kinds of mayhem in the body, but luckily we have antioxidants at our disposal. Here are the recipes to try...

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Exercise-induced inflammation and increased oxygen consumption during a workout can contribute to the formation of free radicals - unstable molecules that can cause oxidative stress and contribute to diseases such as heart disease and cancer.

Luckily, the body is a wonderful thing, and has mechanisms to counteract the harmful effects of free radicals. Regular exercise helps this even more by increasing the production of antioxidants and enzymes that neutralise these bad boys. Adequate rest and recovery, along with a diet rich in antioxidants, is also crucial for endurance athletes.

So this month I’ve created four recipes which are packed with antioxidants. I couldn’t talk about antioxidants without a recipe using good quality dark chocolate. Try it in this Chocolate bark; it’s an excellent source of flavonoids, including catechins, epicatechins, and procyanidins, which can help reduce inflammation, improve blood flow, lower blood pressure, and enhance the function of blood vessels. The higher percentage of cocoa solids the better.

Next, the ultimate veggie burgers: Tofu, mushroom and beetroot. These are crammed with the good stuff, and they taste amazing. Beetroot is another food that is rich in antioxidants, particularly a group of antioxidants called betalains.

Responsible for the vibrant colour of beetroot, betalains have been found to have potent antioxidant and anti-inflammatory properties. In addition to this, studies suggest that the nitrates present in beetroot may improve exercise performance and endurance.

This crisp, citrussy, refreshing Walnut, cranberry and orange salad is packed with polyphenols and vitamin E from the walnuts and flavonoids and vitamin C from both the fruits. Enjoy this after a workout on a warm day with a hunk of sourdough.