When the body digests food or is exposed to environmental toxins, potentially damaging molecules called "free radicals" are produced. The Doctors Lounge website explains these molecules have an unpaired electron in their outer shell which causes them to react with other molecules and "steal" an electron from them in an attempt to achieve stability. This causes a chain reaction of unstable molecules and can disrupt a cell, resulting in cancer and other diseases.
Antioxidant Benefits
Antioxidants are substances found in certain foods, including vegetables, that help protect cells from the damage caused by free radicals. According to the National Cancer Institute, laboratory experiments indicate antioxidants can prevent or slow cancer, but results in human trials have been inconsistent. The Cleveland Clinic says studies show a diet rich in foods containing antioxidants results in a decreased risk of cardiovascular disease. Antioxidants are found in many foods, including vegetables. Some of the more common antioxidants are the vitamins A, C and E; as well as selenium and carotenoids.
Vitamins A, C and E
According to the National Cancer Institute, vegetables rich in vitamin A include sweet potatoes and carrots. Among the vegetables rich in vitamin C, the Cleveland Clinic lists Brussels sprouts, broccoli, watercress, dark green vegetables, such as spinach and asparagus; as well as red, yellow and green peppers. While tomatoes are technically a fruit, they are often served as a vegetable and are a good source of vitamin C. Chard, spinach, bell peppers, Brussels sprouts, broccoli, tomatoes, and greens, such as mustard, turnip and collard, are all vegetable sources of vitamin E.
Selenium
Selenium is a mineral that is a component of many antioxidant enzymes. Plants get selenium from soil, but the amount can vary depending on locale. Most vegetables contain selenium, but those grown in selenium-rich soil have higher levels.
Carotenoids
Carotenoids give most vegetables their color. At least 600 carotenoids exist. Some of the more common ones are beta-carotene, alpha-carotene, gamma-carotene, lycopene, lutein, beta-crpytoxanthin, zeaxanthin and astaxanthin. The body can convert some carotenoids, especially beta-carotene, alpha-carotene and beta-crpytoxanthin, into the active form of vitamin A.
Orange vegetables, such as carrots, squash and sweet potatoes are good sources of beta-carotene, alpha-carotene and beta-crpytoxanthin. Green vegetables, such as spinach, kale and collard greens, are very good sources of lutein. They also contain beta-carotene, while tomatoes are a good source of lycopene. Americans get an estimated 85 percent of their lycopene from tomatoes and tomato products according to the National Cancer Institute.
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