In the same way oxygen molecules breakdown the surface of metal to produce rust, oxidants or free radicals enter the body through sun or pollution and disrupt cells. Free radicals are unstable particle_temps that "steal" an electron from a nearby molecule to regain stability. The molecule that lost the electron will then become a free radical itself and trigger a chain reaction in the body that damages cells. Usually the body keeps these invaders in check, but as the body ages or if it lacks antioxidants, the free radicals can build up and possibly even lead to cancer, heart disease and cataracts.
Antioxidants stabilize free radicals by lending them an electron, which they do not need themselves in order to remain stable. The free-radical fighters are found in vitamins and minerals that can be found in fruits, vegetables, and whole grains. A 2006 study from the University of London published in The Lancet found that eating more than five servings of fruits and veggies each day can cut the risk of stroke by 26 percent.
What to Look for
Vitamins C, E and beta carotene (a form of vitamin A) are well known antioxidants. Green leafy vegetables, broccoli, tomatoes, green peppers and citrus fruits such as oranges, strawberries and limes are a great source of Vitamin C. For Vitamin E, pick up nuts and seeds and whole grains, as well as vegetable oil and liver oil on your next shopping trip. Vitamin A is found in fruits and vegetables with bright colors, like carrots, squash, broccoli, peaches and cantaloupe.
In addition to fruits and veggies, you can get antioxidants from meats with selenium, which is thought to help protect against lung, colon and prostate cancer. Fish, shellfish, chicken, red meat, eggs, grains and garlic all have the element.
Common Pitfalls
More vitamins aren't necessarily better. There is not a lot of research on how the body reacts to large doses of vitamins, so sticking to a balanced diet with five to eight servings of fruits and vegetables each day is a safe bet. Fruits and veggies retain nutrients better when they're raw rather than cooked, so try serving them fresh and uncooked. Also note that supplements are no substitute for nutrient-rich food. The American Heat Association recommends people not take antioxidant vitamin supplements until more research is available on them.
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