Antioxidants such as vitamin C, vitamin E, carotene, lycopene and lutein may help to prevent medical disease. Antioxidants found in food may decrease your risk of cancer, heart disease and Alzheimer's disease. Antioxidants may be helpful because they neutralize free radicals, a substance that is the byproduct of normal cell metabolism and of environmental factors such as exposure to sunlight, pesticides and cigarette smoke. Free radicals can damage healthy cells through a process known as oxidation, so reducing free radicals can decrease your risk of cell damage. A variety of foods contain antioxidants and are the best source of this useful substance.
Fruits
Berries such as blackberries, blueberries, raspberries and strawberries are excellent sources of antioxidants. Berries and citrus fruits such as oranges are rich in vitamin C, a powerful antioxidant. According to the United States Department of Agriculture, blueberries contain 2,400 oxygen radical absorbance capacity units per 100 g, an indication of a high level of antioxidants. Fruits such as apricots, mangoes and cantaloupe contain high levels of beta carotene.
Vegetables
Vegetables such as artichokes, spinach, potatoes and Brussels sprouts contain high levels of antioxidants. Spinach contains 1,260 ORAC units per 100 g while corn contains 400 ORAC units per 100 g. Spinach, sweet potatoes and legumes are rich in vitamin E while vegetables such as peppers and carrots contain a high level of beta carotene. Doubling the amount of fruits and vegetables eaten per day raises the antioxidant capacity of the blood between 13 and 25 percent.
Whole Grains
Whole grain products, particularly those that are oat-based, are rich in selenium. Oatmeal and oat-based bread are excellent sources and are also high in fiber and protein but low in saturated fat. For this reason, whole grain products are part of a heart-healthy diet in addition to possessing antioxidant benefits.
Nuts
Nuts such as walnuts, almonds, pistachios and hazelnuts contain high levels of selenium and vitamin E. These nuts also contain omega-3 fatty acids which lower the risk of heart disease. While supplements may contain antioxidants, foods contain a wide array of antioxidants and are a better choice because it is unknown which of the antioxidants confers benefit. Nuts can be eaten on a salad or as a snack to increase your antioxidant intake.
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