Antioxidants are substances that reduce or prevent tissue damage caused by free radicals, a by-product of metabolism, exposure to chemicals and pollutants in the environment. According to the American Heart Association, antioxidants fight the cumulative effects free radicals play in promoting coronary heart disease. Natural antioxidants such as vitamins A, C, E and flavonoids, are abundant in many fruits, vegetables, legumes, nuts, whole grains, red wine and even chocolate. Organizations, such as the American Heart Association, The National Institutes of Health and the Cleveland Clinic, recommend a proactive approach to preventing coronary artery disease through the selection of diets rich in natural antioxidants from food sources.
Vitamin A
According to the National Institutes of Health Office of Dietary Supplements website, vitamin A is derived from both animal and plant sources. Animal sources come from liver, whole milk, fortified foods and eggs; plant derivatives of vitamin A, such as the beta-carotenes, are found in brightly colored fruits and vegetable, such as sweet potatoes, carrots, cantaloupe, apricots, mango, papaya and spinach. To reduce the risk of arteriosclerosis, the end result of plaque formation in the coronary arteries, the American Heart Association recommends choosing beta-carotenes from natural food sources.
Vitamin C
Vitamin C, also known as ascorbic acid, is another powerful antioxidant able to protect cells from damage by free radicals, according to the University of Oregon, Linus Pauling Institute. Vitamin C is found abundantly in citrus fruit, strawberries, green peppers, tomato, broccoli, cantaloupe and leafy green vegetables. Vitamin C is water soluble, cannot be stored in the body and needs to be replenished every day.
Vitamin E
A scientific study conducted by the Cleveland Clinic involving over 81,000 people concluded there was no benefit to taking vitamin E supplements, but recommends vitamin E as an important antioxidant able to reduce free radicals and fight oxidation of cholesterol, a leading cause of coronary artery disease. Vitamin E is found in green leafy vegetables, nuts and nut butters, beans, legumes, papaya, whole grains, olive, safflower, corn and soybean oils.
Flavonoids
Flavonoids are antioxidants found in some of the most enjoyed foods, such as chocolate, cocoa, tea, apples oranges, grapes, beer and red wine. The antioxidants in red wine may help to protect the coronary arteries, according to the Mayo Clinic Website. The mechanism is thought to be linked to a substance called resveratrol, which may raise levels of good cholesterol and may also prevent blood clotting.
References
- American Heart Association: Antioxidant Vitamins:
- Cleveland Clinic: Antioxidants, Vitamin E, Beta Carotene, and cardiovascular disease
- Mayo Clinic.com: Heart Disease: Red Wine and resveratrol: good for your heart
- Mayo Clinic.com:Olive Oil: What are the benefits?
- National Institutes of Health:Dietary Supplements:
