Antioxidants are vitamins, minerals and other substances that inhibit damaging oxidizing agents in the body. Toxins from your diet or the environment can cause you to have a type of cell damage called oxidative stress. Oxidative stress can lead to conditions such as early skin wrinkling from sun damage, or more serious ailments such as cardiovascular disease. The American Heart Association identifies three vitamins as having antioxidant properties: vitamins A, C and E.
Vitamin A
Vitamin A, also sometimes called retinol or beta-carotene, keeps your skin and hair healthy, and according to the American Academy of Family Physicians, can reduce the amount of LDL, or bad cholesterol, that your body makes. The antioxidant substance in vitamin A is called carotenoids; they are what give orange-colored fruits and vegetables their hue. Ohio State University explains that vitamin A is measured in retinal activity equivalents or RAE, when determining how much of the nutrient a person needs. Recommended daily allowances of vitamin A range from 700 to 900 RAE for adults. Foods that contain vitamin A include carrots, sweet potato, cantaloupe, spinach, broccoli, green bell pepper, papaya, apricots, skim milk and eggs. Don't overuse supplements: Too much vitamin A is toxic.
Vitamin C
Vitamin C is an antioxidant nutrient that people cannot produce on their own, and must get through diet, according to the Linus Pauling Institute. Also called ascorbic acid, vitamin C is needed in order for you to produce collagen, a protein that supports the skin, blood vessels and musculoskeletal system. Vitamin C helps your body fight free radicals that attach themselves to your cells and cause damage. Another antioxidant property of vitamin C is that it helps your body produce another antioxidant, vitamin E. Depending on your age and gender, your recommended daily allowance of ascorbic acid ranges from 40 to 120 mg daily; without adequate intake, you could develop symptoms such as joint pain, hair loss and bleeding of the gums. The Agency for Healthcare Research and Quality notes that some people, especially smokers, can increase their heart health by taking vitamin C supplements. Dietary sources of the vitamin include citrus fruits and juices, broccoli, potatoes, strawberries and red bell peppers.
Vitamin E
Vitamin E is actually an umbrella term for eight different antioxidants. Only one, called alpha-tocopherol, is maintained in your body. The Linus Pauling Institute explains that vitamin E protects your cells from oxidation, and fights free radicals, as does vitamin C. Both the Academy of Family Physicians and the Agency for Healthcare Research and Quality note that the combination of vitamin C and E can decrease the risk of heart disease. Recommended adequate intake of vitamin E is 4 to 11 mg for children, 15 mg for teenagers, and 15 to 19 mg daily for adults. Vitamin E is also measured in international units (IE)---labeling on supplements may vary. Not many foods provide you with vitamin E, but it is present in several types of oils, including sunflower, safflower, olive, canola and soybean. Carrots, avocado and spinach are food sources of vitamin E as well.
References
- American Heart Association: Antioxidant Vitamins
- Linus Pauling Institute: Vitamin C
- Linus Pauling Institute: Vitamin E
- Agency for Healthcare Research and Quality: Effect of Supplemental Antioxidants Vitamin C, Vitamin E, and Coenzyme Q10 for the Prevention and Treatment of Cardiovascular Disease
- American Academy of Family Physicians: Antioxidant Vitamins and the Prevention of Coronary Heart Disease
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