The Cleveland Clinic's Miller Family Heart and Vascular Institute states that antioxidants provide valuable health benefits in reducing the risk for cardiovascular disease. The International Food Information Council Foundation also credits antioxidants with effectively stabilizing free radicals, reactive substances that cause damage to your cells. A number of vitamins and substances found in natural foods provide these antioxidant benefits.
Vitamin A
According to the National Cancer Institute, diseases caused by free radicals include various cancers. They advise to eat foods rich in vitamins, minerals and other substances that act as antioxidants. One of these recommended vitamins, vitamin A, can be found in liver, sweet potatoes, mozzarella cheese, egg yolks, milk and carrots. The International Food Information Council Foundation also lists fish as a vitamin A source.
Vitamin C
The Cleveland Clinic's Miller Family Heart and Vascular Institute suggests vitamin C as an effective antioxidant. The Institute lists a large variety of foods rich in vitamin C, including papaya, mango, pineapple, guava, citrus fruits and juices, cantaloupe, red, green and yellow peppers, tomatoes and tomato juice, berries, and dark green vegetables such as spinach, broccoli and other greens. The National Cancer Institute expands on this list by also citing certain cereals, beef, poultry and fish as providing large amounts of vitamin C.
Vitamin E
Vitamin E is also endorsed as a beneficial antioxidant. The National Cancer Institute, the International Food Information Council Foundation and the Miller Family Heart and Vascular Institute recommend consuming vegetable oils, nuts, seeds, cereals, whole grains, wheat, rice, oats, mangoes, legumes, soybeans, dark green vegetables and sweet potatoes to receive high levels of vitamin E.
Selenium
Selenium is a mineral that acts as a natural antioxidant, according to the Miller Family Heart and Vascular Institute. Selenium sources include brazil nuts, yeast, oats, brown rice, eggs, chicken, dairy, most vegetables, whole grains, wheat, seafood, onions, garlic and molasses.
Carotenoids
The International Food Information Council Foundation states that all carotenoids are natural antioxidants. Carotenoids include beta carotene, lutein and lycopene. To add carotenoids to your diet, eat eggs and orange, red, yellow and green vegetables and fruits. These include kale, broccoli, spinach, tomatoes, mangoes, cantaloupe and apricots.
Flavonoids
Flavonoids are another beneficial antioxidant. Flavonoids such as anthocyanidins, flavanols, flavanones and proanthocyanidins can be found in an abundant variety of foods, including onions, apples, tea, broccoli, citrus fruits, cocoa, cherries, grapes, berries, wine, peanuts and cinnamon.
References
- Cleveland Clinic: Miller Family Heart and Vascular Institute: Antioxidant Food Table: Antioxidants and Good Food Sources
- International Food Information Council Foundation: Food Insight: Functional Foods Fact Sheet: Antioxidants
- National Cancer Institute: National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet
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