I
f you're unfamiliar, you may just think its just another buzzword in the fitness community for some kind of superfood.
While fitness junkies are all about antioxidants, let us tell you about our favorite way to think about them.
We visualize antioxidants as tiny, but powerful warriors, that can protect you and your cells against the harmful effects of free radicals.
Sounds intense, right?
But cute metaphors aside, antioxidants really do look out for us and boost our overall health.
Read on to learn the number of health benefits of antioxidants, the best ways to consume them, and what the heck free radicals even are.
Antioxidants for Men: Why Do We Need Them?
Antioxidants have an incredible effect on the body.
These tiny warriors can improve our heart health, work to prevent infections, help prevent cognitive decline, and even help to prevent certain cancers.
In everything that they do, antioxidants are battling what we call free radicals.
While explaining the chemistry of free radicals is a bit complex (Medical News Today does a good job if you're hoping to dive in), it's easy to list out the ways that they are present in our lives.
These are a few contributors of free radicals in our body:
- Smoking
- Environmental factors like pollution
- Too much exercise
- Trauma in our tissues due to injuries
- Radiation
- Bad foods that are refined, processed or artificial
- Certain chemicals like pesticides and some drugs
- Ozone
Some pretty bad stuff, right?
The good thing is, antioxidants are up for the challenge.
Antioxidants for Men: Where Can We Find Them?
That gnarly list of things that create free radicals is argument enough for why we need antioxidants.
B
ut where can we find them?
The weird thing is, you won't ever find “antioxidant” on nutrition labels. That's because “antioxidant” isn't the name of a certain food, but rather a name of what those foods DO.
Antioxidants are present in many different forms across natural foods and substances. You may already be eating some of them!
Here are some everyday foods that are excellent sources of antioxidants:
- Fruits: Strawberries, blackberries, raspberries, blueberries, cranberries, grapes, citrus, fruits with pits
- Vegetables: Kale, artichokes, bell peppers, broccoli, beets, asparagus, tomatoes
- Nuts: Hazelnuts, pistachios, walnuts, pecans, almonds
- Starches: Sweet potatoes
- Legumes: Edamame, kidney beans, lentils
Here is a list of some additional antioxidant sources:
- Teas: green tea (especially matcha), black tea, white tea, oolong tea,
- Spices: cumin, oregano, ginger, cinnamon, clove, tumeric
- Treats: Quality dark chocolate, red wine in moderation, coffee, tea
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Antioxidants for Men: Are They All the Same?
As you're reading through the list, it may be easy to say, “Oh, I already eat blueberries. I'm all stocked up on antioxidants!”
W
rong.
Just as antioxidants take different forms in foods and substances, they take different actions in your body.
The list of foods and supplements that contain antioxidants is a great way to familiarize yourself with the array of options out there.
But when it comes down to it, these are the vitamins within those foods that contain the antioxidants.
- vitamin E
- beta-carotene
- vitamin C
- vitamin A
- lycopene
- lutein
- selenium
- zeaxanthin
- manganese
Every antioxidant does a slightly different job in our bodies, which is why it's imperative to have a varied and balanced diet.
Antioxidants for Men: How Much is Enough?
Before you get too antioxidant happy, it's important to know the correct dosage of antioxidants for men.
I 
know, we spent all this time telling you how amazing antioxidants for men are, and now we're putting a limit on it?
Like everything in life, a moderate dose of antioxidants is all you need – and in fact, is all that's healthy for you.
It is unlikely that you'll ever eat too many natural foods that contain antioxidants to ever be unhealthy. Realistically, you would tire of the flavors and move onto something else.
However, antioxidant supplements are where the potential danger of overdose lies.
It has been found that excessively high doses of beta-carotene supplements have led to an increased risk of lunch cancer in smokers. Also, high doses of vitamin E supplements have been seen to lead to risk of hemorrhagic stroke and prostate cancer.
While there are serious risks to high doses of antioxidant supplements, a balanced diet with an array of natural antioxidant foods is perfectly safe.
Live Boosted
A
ntioxidants are a great way to boost an already-healthy lifestyle.
If you need help on getting the rest of your diet and exercise planning up to par, we can certainly help with that.
Our top program is called FF30X. In it, you'll find our meal plan, workouts, and accountability system. The three things every man over 40 needs to lose weight and keep it off.
The FF30X “No Think” Meal Plan lays out the exact diet plan you'll need to lose weight without feeling hungry, tired, or battling cravings like restrictive diets.
The FF30X Lean Muscle Workouts are safe & time-efficient workouts that you can do at your home or at the gym – all in under 120 minutes a week.
And last but seriously not least, the FF30X Accountability System provides you with accountability emails that keep you on track and motivated to ensures your success on the program.
Join us and our band of brothers as we reclaim our energy and confidence.
Your friend in health,
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Founder, The Fit Father Project
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on antioxidants for men.
hen you think about it, getting enough rest, drinking enough water, and even going to the gym doesn't mean anything if you're not providing your body with the right fuel.
o how has everyone gotten it so wrong for so long?
ith how fast-paced our work lives generally are, it can be easy to skip lunch, buy fast food, or heat up a terrible frozen meal.
hen you have a family, dinner is time to reconnect with your spouse and children and to end your day on a healthy note.
hen it comes to healthy eating, you may have thought that changing your diet would just be too difficult to cope with.
s men over 40, we know that our bodies don't feel the same as they did 20 years ago. There are new aches, pains and dietary needs.
hile most of us know this to be true, fewer can actually identify the scientific reasons why this happens.
or some, cardio can be a stress reliever and go-to exercise. For those of us over 40, it could also be a huge time waster.
it-ups and crunches are some of the most popular core exercises. Unfortunately, sit-ups and crunches can strain your lower back unless you keep a completely straight back.
ut as you age, it becomes very important to protect these precious joints.
Even if you accept that truth, it can be hard to find cost-effective and convenient options for healthy eating.
e use a principle called Perfect Plates to guide us as we create our meals. Perfect Plates allows you to not only choose the right foods, but also to portion them out in the healthiest way.
f you are someone who finds doing dishes daily and cooking daily a huge chore, meal prepping is for you.
ost people think that when dieting, you have to remove all snacking from your day.
specially for those of us who are making a big life change by eating healthy, staying on the right track can be daunting.
Read on to learn which natural weight loss supplement is right for you.
Unfortunately, there's nothing on this green Earth that can gift you a perfect body without the combined effort of proper diet and exercise.
Caffeine is the most used drug in America. It helps us from waking you up to the morning to yes, weight loss.
Green tea extract is a concentrated form of green tea, which is from the tea leaves that originated in China.
here is no supplement for a proper diet.
With there being more than 300 million Americans in all, 45 million is actually a relatively small number.
Meal prep allows you to get your dinners and lunches ready for the entire week in just one day and prevents you from eating junk food out of convenience.
hile meal prep will provide consistency and convenience to your simple weight loss diet, Perfect Plates will ensure that you're eating the right foods to lose weight.
Intermittent fasting means that you fast for a short period of time with the goal of training your body to utilize food more efficiently, and ultimately lose weight.
he main complaints I've heard about busy men trying to lose weight is that they don't have the time to spend an hour in the gym every day. Between a full day at work and children at home, it's just not feasible.
It doesn't matter if it's your first time trying to lose weight or your tenth time trying: if you don't have the proper motivation, you will be fighting with yourself all along the way.
For men who are just starting their fitness journeys or for those who are further along and looking to sculpt, these upper body workouts are a great place to start improving.
Hold dumbbells in each hand with your feet shoulder width apart. Raise your arms to look like goal posts, with a 90-degree angle from your upper arm to your forearm. Then, raise your arms up straight to fully extend your arms.
Start sitting on a bench or chair, then scoot yourself forward so your hands are resting on the bench with fingers pointing forwards. Keep your legs extended out in front of you. To do the tricep dips, bend your elbows and then straighten up, always keeping a small bend in your elbows to keep pressure off of your joints.
Place your hands or forearms on the ground, directly below your shoulders. Keep your arms just past shoulder width apart. Hold this position for intervals of 30 to 60 seconds, with your back, core, and quads tightened.
It's important to look and feel our best at any age. It brings confidence and contentment when you know you've worked to better yourself.
Then I’d recommend you read the program overview letter for our 
We lose magnesium in our sweat and while stressed. In addition, soil depletion from large-scale farming has led to lower levels of magnesium in our fruits and veggies.
This is perhaps the most common form of magnesium sold in supplement stores because it’s relatively cheap to produce.
This form of magnesium is particularly good for improving heart health.
This form is commonly referred to as Epsom salts, and it is definitely not one of the best magnesium supplements for oral use.
In my opinion, this is perhaps the most interesting form of magnesium.
merica is home to the most coffee drinkers in the world – in fact, 
n top of all that, green tea has been shown to help drinkers lose weight.
his oxidation process is what gives black tea its signature darker color and stronger taste.
hite tea tastes almost as it sounds – light, a little sweet, and delicate.
hese teas can vary drastically in flavor– ginger tea, rooibos tea, and hibiscus tea are all herbal teas!
rom its caffeine in the morning to its soothing qualities at night, it's easy to find a good time for tea time.
While most people think of illnesses when they hear the word “bacteria,” they actually assist in needed bodily functions like producing vitamins, digesting food, enhancing and regulating the immune system, protecting against disease, and lowering your chances of becoming sick.
While diet and exercise have traditionally taken the blame for obesity, a recent study has found a 
The list below spells out a few of the common signs that your gut health is out of whack.
Eat slowly and intentionally. When you eat meals, be sure to chew thoroughly and take your time. When you rush through meals, you can disrupt digestion and prevent nutrient absorption. It's also important to rid your diet of unnecessary sugar.
Yogurt
A healthy diet – especially one that integrates probiotic-rich foods – will help your digestive health, immunity and mood to soar.