What We Eat to Maximize Recovery and Fight Oxidative Stress
Before I jump into today’s post, I’m thinking I better explain what oxidative stress is. Maybe I’ve touched on this before? Hmmm.. I don’t remember, so let’s refresh just incase. And because I’m lazy, I’m going to give your word by word definition from Dr. Weil below.
Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke). –> I will add in there strenuous exercise as well.
But what about Free Radicals? What are those?
Electronically unstable atoms or molecules capable of stripping electrons from any other molecules they meet in an effort to achieve stability. In their wake they create even more unstable molecules that then attack their neighbors in domino-like chain reactions.
I love this poster by GREATIST. It explains a lot.
My summary –> We live in a highly oxidized environment. When we are HYPER exposed to these toxins (i.e processed foods, travel, over exercise, smoke, too much sun, etc.), we burn through oxygen quite quickly. The body can’t keep up and goes out of homeostasis. Too many free radicals are being produced which can inhibit your cells to properly repair (i.e RECOVER).
Sounds bad, but it’s actually quite normal in this day in age with how we live. Especially if you are an athlete and travel for races (like the kiwi). Which is why I am posting about this. He just got back from a race and will be racing again next weekend.
Between now and then, I try to do my best to FEED him (and me) foods that FIGHT oxidative stress. And because he’s racing back to back weekends, it can be tricky. You want to FUEL him right but also not overdo it in the sugars, etc.
Here are so foods and nutrients that we focus on.
- Antioxidants!! Especially Vitamins C and E.
- Anti-inflammatory nutrients like omegas 3.
The turmeric Lemonade is a great combo of antioxidants and anti-inflammatory nutrients.
I also like to make a Blueberry Salmon Dinner. Blueberries for Vitamin C and Salmon of course for the DHA and Omegas! I guess I need to post this recipe soon, yes? All you really do is roast the salmon with blueberries, balsamic vinegar, pepper, and olive or coconut oil for 12 minutes at 400F.
And when it comes to Vitamin E, brazil nuts are our go to! They are also rich in selenium which can help support adrenals. Another reason why we love NUTTZO!
- MCT oil
- Herbs
Why MCT oil? Well it’s a medium chain triglyceride (fat) that is absorbed straight into the liver and digested quite quickly. This type of fat can keep energy levels up and stabilize blood sugar, which we need in order to keep healthy adrenals! Healthy adrenals = healthy hormones = less stress to body. Oh and we also take a Cortisol Manager supplement with Phosphatidylserine (another amazing phospholipid!)
We love putting MCT oil (like coconut oil) in coffee. In fact, I made a bulletproof coffee smoothie the other day with coffee ice cubs, 1 tbsp oil, almond milk, and 4 ounces of organic coffee.
We’ve also been eating a lot of grain free cereal or grain free paleo granola.
Dandelion root and licorice root teas are both beneficial. Dandelion root extract has antioxidant benefits and are soothing for the stomach. Licorice root extract has anti-inflammatory properties.
For the Nerds like me, here’s another great study to check out –-> citing lower oxidative stress before and after intense cycling, for athletes consuming flavonoids, omega-3 fatty acids, and vitamin C: (source)
Well, tell me… What are you going to eat today to fight free radicals?
Hmmm I think wine counts for me.
And just so you know, these thoughts are my own. No affiliate links here, just my honest opinion.
Cheers,
LC
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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jill conyers says
August 13, 2014 at 4:51 AMSo much information! I’m sure I’ll be back to take it all in little by little and when I’m not trying to catch a plane! A better solution? My own sherpa 🙂
Michele @ paleorunningmomma says
August 13, 2014 at 4:53 AMLots of berries, fish and coconut for me! Great topic once again and always a lot to learn from you!
LCCotter says
August 13, 2014 at 6:26 AMthank you for always supporting!
Arman @ thebigmansworld says
August 13, 2014 at 5:19 AMLove these informative posts- we have a coffee brand here which claims to fight free radicals. I think it warrants an excuse to have 3 cups in the morning. Right? Right.
LCCotter says
August 13, 2014 at 6:23 AMyes, that’s totally legit! drink up
Meghan@CleanEatsFastFeets says
August 13, 2014 at 5:57 AMI loved the coffee when I saw it on the Gram.
Great info, as always. I really appreciate hearing (or reading) the science behind this stuff. You do a wonderful job of providing that and in a manner which even I (the non-science girl) can understand.
Christy @My Dirt Road Anthem says
August 13, 2014 at 6:01 AMThis was great info, I admit it isn’t something I think about very much, but certainly should. I do always try to eat fresh whole foods. I will have to check out the reboot
LCCotter says
August 13, 2014 at 6:29 AMi think you’d love christy!
Kim @FITsique says
August 13, 2014 at 6:03 AMGreat information! I add coconut oil to just about everything, but have never tried it in my coffee…yet! The coconut cereal sounds fantastic!
CARLA says
August 13, 2014 at 6:13 AMOOOH I HAVE FORGOTTEN THE NUTS OF BRAZIL!!!!
need to add back in.
Lauren says
August 13, 2014 at 6:18 AMAwesome post – thank you 🙂
I will pass it on to my sister – she is doing a lot of training at the moment for a half!
I love these posts – I always learn something new 🙂
I am going to get some coconut oil down me – any excuse to eat that beauty 😉
Oh and brazil nuts are so delicious! I have been have some of those recently!
Jessie says
August 13, 2014 at 6:34 AMCoconut oil for me – every single day 🙂
Brittany @ Delights and Delectables says
August 13, 2014 at 6:38 AMlove!! i have been loving coconut oil in my coffee too!!
Laura @ Mommy Run Fast says
August 13, 2014 at 7:05 AMYes- we try to emphasize an anti-inflammatory diet as well, especially during peak training. Great info!
Sarena (The Non-Dairy Queen) says
August 13, 2014 at 7:21 AMCoconut oil happens often here along with turmeric. I also love my chia seeds!
I have a question…what are your thoughts on vitamin water?
Tara Newman says
August 13, 2014 at 7:23 AMGreat post with so much helpful information. We are mindful but could do better! Will take some of your suggestions. I don’t think I have ever had Brazil nuts and I think it is time I try bullet proof coffee. I am suppose to be eating higher fat/protein anyway 🙂
Jaclyn @ BumpSweat says
August 13, 2014 at 7:40 AMI grilled a bunch of salmon for a few of our lunches this week. That’s how I’ll be fighting my free-radical build-up today 🙂
Livi @ Eat, Pray, Work It Out says
August 13, 2014 at 8:03 AMI am loving lemons & limes lately! Cant wait to try some more of your suggestions!
kristin says
August 13, 2014 at 8:09 AMreally, really interesting. i’ve been making coconut milk ice cream — does that count? 😉
Heather (Where's the Beach) says
August 13, 2014 at 8:13 AMFriend I love these posts. I do try to add turmeric to food most days – usually if I am having egg whites. I do chia seeds each morning. Brazil nuts might be my favorite nut. So good. Interesting coffee shake. I may have to give it a shot. I don’t use my coconut oil quite like I should. I tend to forget about it honestly. Keep the info coming!
Cassie says
August 13, 2014 at 8:16 AMI loveeee these posts. I had no idea about inflammation/radical-fighting foods until I started reading your blog 🙂 I’m eating some blueberries in my yogurt and salmon in my lunch to fight free radicals!
Hayley@healthyregardshayley says
August 13, 2014 at 8:22 AMYou are such a wealth of nutrition knowledge! Is this why taking fish oil is good? I already had some coconut in my breakfast. Hmm what else can I add to my day?!
Holly @ EatGreatBEGreat says
August 13, 2014 at 8:42 AMAwesome information Lindsay! I love incorporating coconut, berries and salmon into my diet to fight free radicals; although, I can’t eat too much salmon at once because of the pregnancy, but I certainly can fill up at coconut and berries.
Lisa @ Running Out Of Wine says
August 13, 2014 at 8:43 AMVery interesting stuff! A lot of the these foods I eat pretty often- like blueberries and salmon, and I’ve started using coconut oil more.
You can count me in for the wine too:)
Amy @ The Little Honey Bee says
August 13, 2014 at 8:50 AMLove these posts – always so informative and continue to remind me to take care of myself. I am having salmon for dinner tonight… I do have some blueberries in the fridge but the last blueberry dish I tried to make (chicken) was a disaster. I might have to wait for your actual recipe and instead have the b’berries for dessert 🙂
Samantha @ The Faithful Runner says
August 13, 2014 at 8:57 AMI would definitely use coconut in my fight against free radicals. I love coconut anything! Berries, too!
Rebecca @ Strength and Sunshine says
August 13, 2014 at 9:14 AMYou teach me something new everyday 😉
Alison @ Daily Moves and Grooves says
August 13, 2014 at 9:30 AMI never knew what free radicals were until now! Thanks for the wealth of info!
Jen @ Chase the Red Grape says
August 13, 2014 at 10:27 AMI love your turmeric lemonade, and so does my husband! He is always asking me to whip up a batch!
David also adores bulletproof coffee – grass fed butter and coconut oil for him. I’m not quite there yet, but may try it with just the oil and some almond milk in an iced coffee smoothie! Sounds good!
Dixya @ Food, Pleasure, and Health says
August 13, 2014 at 10:29 AMi have never tried bullet coffee before, when i did whole30 everyone talked about it but never cared. The picture looks really good.
Lauren says
August 13, 2014 at 10:45 AMLove talking antioxidants & science-y stuff! It’s so amazing that we have the power to change our health + even our genes with real food. I’m eating fresh berries today for my antioxidant boost 🙂
meredith @ The Cookie ChRUNicles says
August 13, 2014 at 11:25 AMI swear by eating tons of berries to slow down the signs of aging and reduce the free radical damage to the skin lol. I am totally up for a bite link up this Friday since I intend to post a bite recipe!
LCCotter says
August 13, 2014 at 2:11 PMoh good! bite lovin!
Brianna @ I run He tris says
August 13, 2014 at 11:54 AMSo you approve of the bulletproof coffee? I could do your version, but the kind with butter in it just weirds me out! I have some MCT oil at home right now so I think I’ll try that for my coffee tomorrow!
LCCotter says
August 13, 2014 at 1:12 PMi actually like ghee in my coffee, whipped! it’s soo good.. but you would like the shake too!
Laura @ Sprint 2 the Table says
August 13, 2014 at 12:39 PMAs a self-proclaimed free radical, I love these ideas. Haha!
Seriously though, I’m glad I eat a lot of them already. Love berries with my salmon especially! Is Milk Thistle good for this too? I take that.
LCCotter says
August 13, 2014 at 2:09 PMyes, milk thistle is great for liver. Keep it going bro!
Taylor @ LiftingRevolution says
August 13, 2014 at 1:16 PMGreat stuff! I am all about coconut oil in coffee! I love the shine it adds to the top. Is that strange? ha!
Christa @ Edible Balance says
August 13, 2014 at 1:26 PMSO much good stuff in here today Lindsay! You know I love my MCT oil, Dandy Blend, and power food reishi, shiitake, chaga, and herb blends. That kick starts my day into action quickly. Liver support is a big focus of mine, and staying as stress-free as I can. I pushed that a little too far this past weekend with my workouts, I’m still learning to balance those out so that I don’t put too much stress on my body. It’s so hard!
LCCotter says
August 14, 2014 at 6:56 AMsame here friend. we learn and relearn!
Kim says
August 13, 2014 at 2:04 PMSo I’ve wondered for awhile if you started researching and learning so much about things like oxidative stress and eating to fight it since marrying the Kiwi or if you already knew a lot of that. I learn so much when you share these things that I never even thought about – it’s fascinating and makes me wonder how my running would change if I applied some of your knowledge to my food.
LCCotter says
August 13, 2014 at 6:30 PMhaha well i did study it in college (my degree) but really started going in depth with biohacking when i married the kiwi
JennyV says
August 13, 2014 at 2:05 PMYou’re sharing some powerful health info today!! Oxidative stress is so damaging to overall wellness and yet so many people have never been informed. I recently did fatty acid and blood spot tests and saw that I have high markets for oxidative stress. Also, my omega 6:3 ratio is off and need to increase my 3s for awhile in order to balance. Our bodies are incredible!
LCCotter says
August 13, 2014 at 6:29 PMoh i agree! i probably need to do that myself!
Becki @ Fighting for Wellness says
August 13, 2014 at 2:11 PMI love REBOOTizer! As soon as I saw “oxidative stress” in the post title I was like, “I wonder if she’s heard of REBOOTizer.” Haha, I guess so. 🙂 I take it with me everywhere.
LCCotter says
August 14, 2014 at 6:55 AMit’s the best!!! agreed
Amanda @ .running with spoons. says
August 13, 2014 at 2:24 PMI’ve basically been eating my weight in blueberries lately, and the amount of coconut milk that I’ve been taking in thanks to smoothies is getting up there as well. Love this info… and you! <3
the delicate place (@misathemeb) says
August 13, 2014 at 2:27 PMoh boy oxidative stress is a biggie! i used to do oxidative stress modeling on mitochondria i isolated in testing drugs for ALS. i had some turmeric paleo wraps in my lunch today! i drink my golden beauty beverage almost every night too 🙂 helps fight inflammation and push those chill vibes on me 🙂 http://thedelicateplace.com/2014/01/26/diy-beauty-beverage/
LCCotter says
August 13, 2014 at 2:50 PMi love your brain and your knowledge!! I need to make this beverage STAT
Heather @ FITaspire says
August 13, 2014 at 2:31 PMI use a lot of MCT oil during comp prep, but right now I’m more on the nutty side. I wonder if there are oxidative properties in hazelnut butter? If so, I have that covered!
Marcia says
August 13, 2014 at 3:06 PMGreat info.! Oxidative stress is something I think about constantly. The Caveman a all people has turned me on to most of these. Maybe he’s my sherpa? If only he could cook!
LCCotter says
August 14, 2014 at 6:54 AMhaha maybe he will learn?
Missy says
August 13, 2014 at 3:41 PMExercise caused free radicals?
My mind ‘spoloded!!
I am going to go chow down on some adrenal fixers.. oops I mean Brazil nuts now, bye!
LCCotter says
August 13, 2014 at 6:03 PMget some brazil nuts.. the real kind. tee hee
Angela @ Eat Spin Run Repeat says
August 13, 2014 at 5:30 PMOooh I love this topic! And you always do such a great job of making things that could sound really science-y easier to understand. Some of my fave anti-inflammatory/anti-oxidant rich ingredients are ginger, salmon, cinnamon, turmeric, and berries. Your salmon sounds delish!
LCCotter says
August 13, 2014 at 6:03 PMahh i love that you love! i think we have the same nutrition brain
Angela @ Happy Fit Mama says
August 13, 2014 at 7:26 PMLoad me up! Just had salmon for dinner but really wished I would have read this beforehand. Adding blueberries sounds perfect!
Sarah says
August 13, 2014 at 8:06 PMThanks for the info. This has been a topic of interest for me as of late. I want to get the benefits of coconut but it makes me gag. Does cooking foods in coconut oil or butter make them taste coconut-y? Do you think coconut oil or butter is better?
LCCotter says
August 14, 2014 at 6:54 AMthey different properties. Both good! have you tried the coconut oil and ghee combo?
http://www.pureindianfoods.com/ProductDetails.asp?ProductCode=COG&Click=5278&utm_source=googlebase&utm_medium=shoppingengine&gclid=Cj0KEQjwvLGfBRDfkrr19KDS-7YBEiQA8CoFJzWKzXoxTGMsAq_LeQ2AkcWBI2BkhSJD5bq16d_TjkYaAhFr8P8HAQ
Sarah Pie says
August 13, 2014 at 8:44 PMI love when you talk science 😉
This was a great and timely post as I’m trying to fight off the lingering side effects of living in a smoky environment, I do love me some licorice root tea so maybe I’ll have to restock my stash.
Linz @ Itz Linz says
August 13, 2014 at 8:57 PMrebootizer is amazing!!
LCCotter says
August 14, 2014 at 6:47 AMyes! i knew you loved it. xxoo
Jody - Fit at 56 says
August 13, 2014 at 8:57 PMI want to eat at your house!!! 🙂 Will you be my sjrpa??? 😉
LCCotter says
August 14, 2014 at 6:43 AMalways!
GiGi Eats says
August 13, 2014 at 11:33 PMI KICK FREE RADICAL ASS EVERY SINGLE DAY OF MY LIFE! FREE RADICALS DO NOT even look in my direction!
LCCotter says
August 14, 2014 at 6:46 AMsmack em down gigi!
Lucie@FitSwissChick says
August 14, 2014 at 7:49 AMI just started to drink coffee with coconut oil inthe morning. I actually like it a lot! And it booooosts!
I also make sure to have a good amount of Vitamin C.
I secretly hope prosecco is full of it 🙂
Renee at bendifulblog says
August 14, 2014 at 11:10 AMThose rebootizer packs work wonders I was a skeptic then I tried them and they really do get you back to good fast! I’m not a coconut person so I know I’m not heading down that route but a great hot lemon water is usually my bag!
LCCotter says
August 14, 2014 at 2:12 PMi so agree! and they taste pretty good too!
ellie @ fit for the soul says
August 14, 2014 at 3:57 PMHmmm…I wonder if that’s why when I eat crappy for a good few days, I have a much much harder time when I work out! And run out of breath super fast. Anyway, you’re so awesome for helping your husband stay in tip top shape!!!!
LCCotter says
August 14, 2014 at 8:05 PMcould be! the body is trying to REBOOT, ya know?
Domi @ Eat, Pray, Lift says
August 16, 2014 at 8:27 AMThank you for always sharing the science behind the meal/recipe recommendations! Love knowing the WHY part of it all…and I’ve been studying oxidative stress/damage and working to decrease that in my own life, so nice timing. 😉
LCCotter says
August 16, 2014 at 5:47 PMkeep me posted on how you are healing!
Danielle @ Eat Primal, Run Hard says
August 17, 2014 at 3:44 AMWell, I’ve already had a nut bomb with coconut oil, almonds, pumpkin seeds, brazil nuts (which I LOVE right now), walnuts, hazelnuts, and natural peanut butter. I also had blueberries and coconut cream with it, and a bulletproof espresso with more coconut oil. I heart fat 🙂
That salmon looks amazing! You definitely need to post it soon because I want to make it!
Btw, is is safe to say that oxidative stress can result from too much exercise?
LCCotter says
August 17, 2014 at 5:10 PMyes! over exercise on top of everything else is very oxidative. It’s why i try to keep my husband’s other stressors down. he trains a lot!
sophie says
August 17, 2014 at 6:29 PM…doesn’t coffee further exhaust the adrenals?
LCCotter says
August 17, 2014 at 6:37 PMit depends on if the person is more sensitive to caffeine. We used decaf here, just in case
DR Jagdev Singh says
February 28, 2018 at 3:04 AMGreat article . Thanks for sharing.
DR Jagdev Singh says
February 28, 2018 at 3:05 AMYour article was informative. Thanks for sharing.
Ben Snader says
September 9, 2018 at 2:07 PMi love your page, energy and style…I also love your nickname for the Hubster! I am hoping one day to have a similar type page and/or blog. i am doing a Webinar on Oxidative Stress and found your page & article. Your info is both authentic & humorous so i love that. It is something i try to bring with me when presenting nerdy facts & figures. Keep fighting the good fight!!!
Lindsay Cotter says
September 10, 2018 at 11:25 AMoh thank you Ben!
Khayrie says
March 13, 2019 at 4:49 AMThanks so much for sharing this article. I really do love honey lemon water (haven’t tried adding turmeric but since I have read so many health benefits of turmeric, I might try adding it soon) as well as salmon! Oh salmon! No matter how it was cooked, I will definitely eat it.
Lindsay Cotter says
March 14, 2019 at 5:55 PMThank you! I’m a big salmon fan myself😋 I’m excited to hear about how you like adding turmeric!