Antioxidants play a vital role in maintaining overall health by protecting the body against oxidative stress, supporting immune function, and reducing the risk of chronic diseases. You can boost the antioxidant content of your meals and snacks by including a variety of colourful fruits, vegetables, whole grains, nuts, seeds, and legumes—all naturally rich in these protective compounds. 

Monitoring your daily intake helps ensure you're consistently getting enough antioxidants to support long-term wellness through a balanced, nutrient-dense diet.


Am I Eating Enough Antioxidant-Rich Foods?

Quite often	

Occasionally	

Rarely

How often do you consume berries (e.g., blueberries, strawberries, raspberries) during their seasonal availability?

More than 5 times a week

2-3 times a week 

Less than 2 times a week

How frequently do you include leafy greens (e.g., spinach, mint, coriander, kale, fenugreek) in your meals?

Daily	

How often do you eat nuts and seeds (e.g., almonds, walnuts, flaxseeds, chia)?

Yes, daily	

2-3 times a week	

Rarely or never

Do you sip on green tea or matcha tea regularly?

Turmeric, cinnamon, or dried herbs	

Only salt or black pepper	

Red Chili Powder

Which is your go-to herb and spice to flavour your food?

Quite frequently	

How frequently do you consume dark chocolate (70% cocoa or higher)?	

Yes, regularly	

Do you include cruciferous vegetables (e.g., broccoli, cauliflower, cabbage) in your meals weekly?	

Whole fruit	

Fruit Juice	

In lassi or shake

How do you typically consume citrus fruits (e.g., oranges, lemons, grapefruits)?	

Do you include tomatoes, bell peppers, or carrots in your salad bowl?	

Boiled, sprouted or in salads	

In curry form	

I don’t eat them regularly

In which form do you prefer eating legumes (beans, lentils, chickpeas)?	

Yes, quite frequently	

Yes, 2-3 times a week	

Do you drink grape juice or red wine occasionally (in moderation)?	

Almost daily	

How often do you consume whole grains (e.g., oats, barley, buckwheat, sorghum, brown rice, or quinoa)?	

Yes	

Sometimes	

Do you cook food regularly with healthy (e.g., mustard, groundnut, sesame, extra virgin olive oil)?	

Rarely	

Almost daily

How frequently do you eat processed or fast food?	

Fruit infused water	

Herbal Tea	

Plain water

What is your preferred drink for an antioxidant boost?	

Your current diet appears to lack a sufficient amount of antioxidant-rich foods. Antioxidants help protect your body from oxidative stress and chronic diseases. A low score may indicate a higher reliance on processed or nutrient-poor foods. You may be missing out on protective compounds that support immune health, skin integrity, and cellular repair. Talk to our experts to know more about antioxidant-rich foods and join “Eat Right” circle for more information on healthy eating habits to improve your overall dietary habits.

You are on the right path! Your diet contains some antioxidant-rich foods, but there’s still room to grow. You might be inconsistent with certain food groups or missing out on variety, which is key to gaining the full spectrum of antioxidants. Moderation is helpful, but regularity and diversity matter even more. Try to aim for at least 5 servings of fruits and vegetables daily, including at least 3 different colors. You can also explore “Eat Right” popular circle for tips on improving antioxidant intake and also consult with our experts to ensure consistency and balance.

MODERATE

Well done! Your score suggests that your diet is rich in antioxidants, supporting your long-term health and reducing the risk of chronic diseases. You’re likely including a variety of colorful fruits, vegetables, whole grains, and healthy fats—key players in an anti-inflammatory lifestyle. Pay attention to food preparation methods (e.g., steaming vs. deep-frying) to retain nutrients. As an added benefit, consider combining your antioxidant-rich diet with regular physical activity for maximum health benefits. Use our food tracker in “My Zone” section and join “Eat Right” circle and “Dunk the Junk” GWP to improve your eating habits and to maintain the consistency.

HIGH

Am I Eating Enough Antioxidant-Rich Foods?

Brilliantly

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