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<p>Photography by Angus Fergusson</p>
Antioxidants don't just have anti-aging benefits, they can also help prevent vision loss, diabetes and even cancer.
You've probably heard about the anti-aging benefits of antioxidants, but we bet you didn't know that these nutrients can also help ward off disease. They prevent cell damage, which makes them pretty incredible at fighting cancer, diabetes and vision loss. And they're easy to find—just add these whole foods to your grocery list.
1. Sight saviours
Otherwise known as: Lutein and zeaxanthin
Found in: Yellow and green vegetables, such as peppers, corn, spinach and broccoli
How they work: Eating foods rich in these nutrients can help protect against cataracts and macular degeneration, a leading cause of blindness. "They improve the function of the retina itself," says Desiree Nielsen, a Vancouver registered dietitian. "If you don't get lutein and zeaxanthin in your diet, it contributes to deterioration in eyesight as you get older."
2. Age defier
Otherwise known as: Lycopene
Found in: Tomatoes, watermelon, pink grapefruit and papaya
How it works: Lycopene helps fight photodamage, which is the damage to skin or DNA caused by exposure to UV radiation. Over time, that can mean a younger-looking complexion, says Nielsen. It's also a potent anti-inflammatory, and research shows it may help prevent strokes and heart disease. For the most benefit, eat lycopene-rich foods cooked—tomato paste is one of the best sources because it's so concentrated.
3. Sugar blocker
Otherwise known as: Epigallocatechin gallate (EGCG)
Found in: Green tea
How it works: A 2007 study found that green tea's all-star antioxidant EGCG can benefit insulin sensitivity, while a 2013 analysis of 17 studies showed that the tea can improve blood sugar. That's an important task, since insulin resistance can increase risk for Type 2 diabetes. Nielsen says green tea's EGCG may also lower bad cholesterol and increase good cholesterol, which is key to a healthy cardiovascular system. "They haven't determined an optimal dose yet, but consuming two or three cups of green tea a day is a good idea," she says.
4. Cancer combatants
Otherwise known as: Glucosinolates
Found in: Cruciferous vegetables, such as broccoli, watercress and kale
How they work: These antioxidants break down into compounds that have been linked to cancer prevention. "When cells mutate, glucosinolates help kill them so they don't progress into cancer cells," explains Nielsen. Nosh on these veggies raw, as heat destroys the enzymes that break glucosinolates down during digestion.
Otherwise known as: Selenium
Found in: Brazil nuts, cottage cheese, sunflower seeds and Pacific oysters
How it works: Our bodies also make some antioxidants, and the mineral selenium helps recharge them so we can maximize their effects. Make sure to get selenium from food, not supplements, cautions Nielsen. "It's toxic in large amounts," she says.
<p>Canadian Living </p>
Chicken is a go-to for weeknight meals, but f you're making the same meals over and over again it's bound to get boring. Instead, shake things up with these tasty recipes.
A hearty mushroom filling adds elegance to boneless skinless chicken breasts, giving you more bang for your grocery buck.
Get the recipe: Stuffed Chicken with Roasted Potatoes and Lemon Broccoli
Sub in different vegetables depending on what you have in your crisper.
Get the recipe: Chicken and Avocado Brown Rice Sushi Rolls
Cooking potatoes in the microwave is a real time-saver for busy weeknights.
Get the recipe: Honey-Mustard Chicken and Broccoli Skewers with Cheesy Potatoes
A little chicken (less than a pound) goes a long way in this rich creamy dish.
Get the recipe: Creamy Chicken and Mushroom Pasta
This decidedly springtime pasta dish comes to life with lemon juice and zest.
Get the recipe: Lemony Penne with Chicken and Artichokes
The sweet, sticky, spicy glaze that coats these chicken bites has all the flavours associated with deep-fried chicken wings without any of the guilt.
Get the recipes : Spicy Honey-Garlic Boneless Wings
A hot, buttery sauce delivers all the sticky satisfaction of buffalo wings, but using whole chicken breasts means there's no need for wet wipes.
Get the recipe: Grilled Buffalo Chicken
A few dollops of light sour cream are all you need to add richness to this dish.
Get the recipe: Creamy Chicken and Green Bean Toss
If you're making this fresh and flavorful salad ahead of time, store it in a large shallow airtight container for easy tossing.
Get the recipe: Cold Chicken Noodle Salad
Need to eat fast? These tacos come together in no time and use ingredients you probably already have in your fridge.
Get the recipe: Weeknight Chili Chicken Tacos
This deliciously healthy stir-fry is packed with flavourful veggies.
Get the recipe: Chicken and Swiss Chard Stir-Fry
If you love schnitzel you're guaranteed to enjoy this variation.
Get the recipe: Crispy Herbed Chicken with Apple Slaw
These saucy knife-and-fork burritos are a family-friendly twist on the traditional Mexican-style wrap.
Get the recipe: Barbecue Chicken Burritos
Grilling broccoli may seem unorthodox, but it makes for a crispy texture that's simply addictive.
Get the recipe: Strawberry-Basil Chicken with Grilled Broccoli
This recipe can easily be left to simmer away in the slow cooker for eight hours before adding the chicken.
Get the recipe: Slow Cooker Butter Chicken
These bites are amazing hot out of the oil but are equally great warm or cold.
Get the recipe: Fried Chicken Bites
On a cold, dreary day, there's no dish more soothing than a steaming bowl of chicken soup.
Get the recipe: Thick and Creamy Chicken Noodle Soup
This fun twist on chicken tikka masala packs the richly spiced flavours of the popular Indian-style meal into a fresh and easy salad.
Get the recipe: Chicken Tikka Masalad
This aromatic Thai-inspired soup is the perfect comfort food to warm a cold winter evening.
Get the recipe: Thai Chicken and Coconut Milk Soup
When time is of the essence, a filling dinner can be a real life-saver. We've jazzed this one up by cooking the chicken in a tasty mix of sweet honey and tangy balsamic vinegar.
Get the recipe: Honey Balsamic Chicken and Goat Cheese Salad