Nutrients, such as Vitamin C and Vitamin E, beta carotene and the mineral selenium, along with other substances in plant foods, known as phytochemicals, are antioxidants that can help slow down or prevent damage to body cells that can lead to chronic and deadly health conditions, such as heart disease and cancer. Some antioxidants may also boost immunity to help your body fight off infection and protect your skin from premature aging. Antioxidants are found in deeply colored fresh fruits, vegetables and other plant foods such as grains, nuts and tea.
Protect Against Heart Disease
The American Heart Association (AHA) recommends a diet high in fruits, vegetables and other foods that contain antioxidants to help fight cardiovascular disease. They do not recommend antioxidant supplements, however, because there is no scientific evidence to support the idea that they have any beneficial effect on heart disease.
Several studies have indicated that antioxidants in red wine and grapes may help reduce the risk of death from heart disease, and the AHA acknowledges that further study in this area is merited. These studies also say that drinking wine should not replace exercise and a diet that contains plenty of fruits and vegetables to increase good cholesterol and lower bad cholesterol and blood pressure is a means to fighting heart disease.
Protect Against Cancer
Similarly, studies that began in the 1970s showed that the antioxidant vitamin beta-carotene (the form of Vitamin A found in plant foods) have shown that eating orange and yellow-orange vegetables and fruits that contain this nutrient have a protective effect against lung cancer. Subsequent studies have shown, however, that taking beta carotene supplements can increase the risk of lung cancer in smokers.
One of the first studies to show that a specific antioxidant in a specific food could help fight cancer was at Harvard University in 1995, where researchers discovered that tomato products in the diet reduced the risk of prostate cancer. Further research narrowed the benefit down to an antioxidant in tomatoes known as lycopene. Lycopene is concentrated in tomato soups, sauces, tomato paste and other tomato products, and is also available in smaller amounts in fresh tomatoes, watermelon and pink grapefruit.
Boost Immunity
Vitamin C's ability to reduce the severity of the common cold is indicative of its effect on the immune system, according to experts at the Cleveland Clinic. Most fruits and vegetables provide some Vitamin C. Citrus fruits, kiwi, tomatoes and sweet peppers are particularly good sources.
Fight Aging
While it has not been shown that antioxidants actually increase anyone's lifespan, they do protect against some of the degenerative effects on the body of age-related diseases that can lead to early death. Studies on laboratory animals at the U.S. Agricultural Research Service suggest that a diet high in antioxidants, especially those found in blueberries, strawberries and spinach may also help fight the loss of brain function associated with aging.
The Bottom Line
Eating a diet that includes a variety of fresh, deeply colored fruits and vegetables, such as broccoli, spinach, tomatoes, sweet peppers, carrots, mangoes, kiwi, berries and cantaloupe and other plant foods, such as grains, legumes (beans, lentils, and split peas) and nuts, is the safest and most effective way to boost your antioxidant supply and reap the health benefits these substances may convey.
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