Fruits and vegetables are important for a healthy diet. The fiber in these foods helps manage blood sugar levels, reduces the cholesterol in the blood and lowers the risk of colon cancer. Other benefits that we obtain from these foods come from the antioxidants that we get when we eat them. Antioxidants in fruits and vegetables may prevent cellular damage in the body
What Does An Antioxidant Do?
Oxidation is one of the chemical processes in the body. In oxidation, the body creates unstable substances -- called free radicals -- as a result of various chemical reactions; these substances can damage cells. Free radicals may be associated with the development of diseases such as cancer, rheumatoid arthritis, heart disease and eye conditions such as cataracts. Antioxidants can protect cells against the damage these free radicals can cause. Antioxidants may also boost the function of your immune system and lower risk of infection.
Antioxidant Vitamins
Numerous antioxidants exist in fruits and vegetables; some of the ones that we are most familiar with are the vitamins C, E and beta-carotene. Vitamin C is a water-soluble vitamin that may play a role in the prevention of cataracts and some cancers as well as improve immune system function, according to the Linus Pauling Institute Micronutrient Information Center. Vitamin E is a fat-soluble vitamin that can lower the risk of heart attacks. Beta-carotene -- which the body changes into vitamin A -- is important in eye, bone, gastrointestinal and skin health. The combination of these vitamins can also be used to prevent the development of advanced macular degeneration.
Other Types of Antioxidants
Fruits and vegetables contain other antioxidants besides the vitamins A, C and E. Flavonoids are antioxidants that are responsible for the colors of the skins of different fruits and vegetables; they may affect the growth of tumor cells and inflammation. Examples of flavonoids include flavones, isoflavones, proantocyanidins and quercetin. Other antioxidant substances are ellagic acid, beta-glucan, bioflavonoids, anthocyanin, lutein, lycopene and coenzyme10. Many of these nutrients are available as supplements but it is best to obtain your antioxidants from fruits and vegetables. Since antioxidants are responsible for the colors of various fruits and vegetables, one way to make sure that you get the necessary antioxidants in your diet is by varying the colors of the fruits and vegetables that you eat each day.
Red Fruits and Vegetables
Fruits and vegetables that have red peels or skins contain antioxidants such as lycopene, quercetin and ellagic acid. These antioxidants may lower blood pressure, reduce the risk of prostate cancer and lower cholesterol levels. Examples of red vegetables and fruits are beets, radishes, red peppers, blood oranges, raspberries and strawberries.
Orange and Yellow Fruits and Vegetables
Examples of yellow and orange fruits and vegetables are apricots, oranges, papayas, butternut squash, yellow corn and sweet potatoes. Antioxidants such as beta-carotene, lycopene and zeaxanthin are responsible for the yellow or orange coloring of the skin of these foods. These foods can improve bone health, build healthy joints and decrease LDL cholesterol levels.
Green Fruits and Vegetables
Green foods such as artichokes, cucumbers, green peppers, grapes, peas and zucchini can support the health of the retina in the eye, improve digestion, improve immunity and lower the risk of cancer. Antioxidants found in these foods include vitamin C, beta-carotene, lutein and zeaxanthin.
Blue and Purple Fruits and Vegetables
Fruit and vegetables that are blue or purple in color are rich in flavor and color; these foods contain vitamin C, quercetin, flavonoids, zeaxanthin and lutein. Examples include black currants, eggplant, blackberries, blueberries and plums. These foods improve cognitive health and lower the risk of heart disease.
White Fruits and Vegetables
Although white fruits and vegetables are not as vibrantly colored, these foods contain helpful antioxidants as well; they boost immunity and lower the risk of a variety of cancers. White corn, garlic, cauliflower, mushrooms and onions are examples of goods sources of antioxidants.
References
- The Linus Pauling Institute Micronutrient Information Center: Vitamin E
- The Linus Pauling Institute Micronutrient Information Center: Vitamin C
- MayoClinic.com: Beta Carotene; Dec. 2010
- NetDoctor: Fruits and Vegetables; Dan Rutherford; March 2007
- American Dietitic Association: What Is an Antioxidant?; Sept. 2006
- Ageless: What are Antioxidant and Free Radicals?
Member Comments