How Antioxidants Affect Your Health

Antioxidants are nutrient substances that protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposure to toxins like tobacco smoke and radiation; antioxidants are thought to balance these unstable chemicals. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. The American Dietetic Association explains it best: “In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple it begins to brown, but if you dip it in orange juice, which contains vitamin C, it stays white.”

Common Types of Antioxidants

The different types of antioxidants include:

• Beta-carotene is what gives yellow and orange fruits and vegetables their color. Main sources of this antioxidant include yellow and green leafy greens such as spinach; carrots and red peppers; and yellow fruits like mangoes, melons and apricots. It is converted to vitamin A in the body.
• Lutein is a yellow-orange pigment found in dark green leafy veggies like spinach, and also in squash, carrots, tomatoes and even egg yolks. This antioxidant helps eyes stay healthy and also maintains skin’s health.
• Lycopene is not made by the body. It is a pigment that gives fruits and vegetables like watermelon and tomatoes their red color. It is best absorbed by the body when it is in its processed form, such as in tomato sauce or other tomato-based products.
• Selenium is a trace mineral found in soil, water and some foods. It is an essential element in several metabolic pathways. Much research is still being done on its role as an antioxidant. Its content in food is directly related to the amount of selenium in the soil. Best sources of selenium are Brazil nuts, sunflower seeds, whole wheat bread, molasses, wheat germ and dairy foods.
• Vitamin A is a fat-soluble vitamin found in animal products such as egg yolks, milk and fish oil. It can also be produced in the body (see beta-carotene above). It is important to let your doctor know if you are taking a vitamin A supplement, as vitamin A can become toxic in the body if taken in excess in supplement form.
• Vitamin C is one of the best-known antioxidants. Also known as ascorbic acid, it is found in a variety of fruits and vegetables. Good sources include peppers, broccoli, Brussel sprouts, sweet potatoes, oranges and kiwi fruit. It helps protect cells and keep them healthy and also helps absorb iron in the blood. It is water soluble so it is needed daily. If you take too much, your body will simply dispose of the excess through your urine.
• Vitamin E is found in a variety of foods. Some of the best sources of this antioxidant are plant oils like soy, corn and olive oil. Other good sources include nuts and seeds and wheat germ (found in cereal and cereal products). It does not need to be consumed daily as it is a fat-soluble vitamin and is stored in the body when needed.

Eat Your Colors: Antioxidants in Your Diet

Antioxidants are found in many foods. These include fruits and vegetables, nuts, grains, and some meats, poultry and fish. It is so important to get a variety of different colored fruits and vegetables daily. The color of the fruit or vegetable can tell you a lot about what it can do for your body. By providing a balance of the above foods you should be able to give your body the antioxidants it needs. There is still much more research being done on getting antioxidants in the supplemental form and their affects on free radicals and fighting disease. It is still very important to do your best to eat a well-balanced diet rich in fruits and vegetables to know that you are doing what you can to fight disease. Whole, natural foods are the best sources for antioxidants.

Posted in Anti-inflammation Diet, Healing Through Diet, Nutrition, Prevention, Prevention, Senior Nutrition