Antioxidants are substances that protect the body against the harmful effects of free radicals. Free radicals are products that results from the breakdown of food and environmental exposure from pollution, smoke and radiation. Free radicals are among the contributing factors to heart disease and certain cancers. Antioxidants are naturally found in food sources such as fruits, vegetables, nuts, grains, meat products, fish and poultry.
Vitamin A
Vitamin A plays an essential role in cellular processes, bone growth, vision and reproductive health. This antioxidant also regulates the immune system, helping lymphocytes and white blood cells fight off infections. Vitamin A is found in both meat sources such as liver, as well as carrots, spinach, mangoes and papaya. The recommended daily allowance for vitamin A in adult females is 700 mcg and 900 mcg for adult males.
Lycopene
Lycopene is among the nutrients that are abundantly found in most fruits and vegetables such as tomato, watermelon and grapefruit. Lycopene has disease-fighting properties, protecting cells from free radical damage. This antioxidant can help boost the immune system and decrease the risk for cardiovascular disease and prostate cancer. Since the body doesn't produce lycopene naturally, taking lycopene supplements or consuming lycopene-rich foods is the most effective way to obtain its health benefits.
Vitamin C
Vitamin C enhances the immune system, improves healing and increases the absorption of iron. This antioxidant is also important for skin, bones and connective tissues. Vitamin C helps make collagen, which is a major component and protein used to make skin, connective tissues and help strengthen bone. Natural sources of vitamin C include citrus fruits, red and green peppers, tomatoes and broccoli. Pregnant women, post-surgical patients, smokers and burn survivors may require more vitamin C.
Vitamin E
According to the Office of Dietary Supplements, one of the most important antioxidants to take is vitamin E. It protects damage created to cells by free radicals, compounds produced by the body when food is eaten or from pollution in the environment. This fat-soluble nutrient found in food sources such as vegetable oils, nuts, seeds and green vegetables, helps boost the immune system as well as widens blood vessels, preventing blood clots. The recommended daily intake for vitamin E in adults is 15 mg.
Member Comments