Antioxidants are naturally occurring substances found in a variety of different foods. Eating foods that are rich in antioxidants not only promotes health, but may also reduce your risk of several diseases. In addition to providing antioxidants, nutrient-dense foods also contain vitamins and minerals that are essential to life. Check with a registered dietitian for a full list of healthy food options and nutritional guidelines.
Antioxidants Function
In the body, antioxidants protect cells from damage caused by free radicals. Free radicals are substances that promote cell damage to healthy cells that can ultimately lead to diseases such as cardiovascular disease and many types of cancer. Examples of free radicals can be radiation, tobacco smoke or any other pollutant that can damage cells. Consuming foods rich in antioxidants can protect healthy cells and inhibit damage caused by free radicals, notes the American Dietetic Association.
Types
There are several types of antioxidants that you can get daily from different types of foods. Vitamins A, C and E are well-known vitamins that possess antioxidant abilities. Selenium, an essential mineral used by the body, is also an antioxidant. Lutein, lycopene and beta-carotene are a class of antioxidants known as carotenoids that also naturally occur in many foods. Consuming a wide variety of nutritious foods each day will ensure you obtain these antioxidants.
Food Sources
Fresh fruits and vegetables are sources of vitamin C and carotenoids. Some examples of antioxidant fruits include melons, citrus fruits, berries and their juices. Red, orange, yellow and dark green colored vegetables such as tomatoes, peppers, carrots, spinach, broccoli and other greens are some great examples of antioxidant-rich foods. Vegetable oils, grains, seeds, legumes, nuts and nut butter provide sources of vitamin E and selenium. Some good examples of various legumes, nuts and seeds include Brazil nuts, hazelnuts, walnuts, almonds, peanuts, peanut butter, sunflower seeds, kidney beans, peas and lentils. Chocolate, green tea and red wine are some other sources of antioxidants.
Considerations
Choose well-balanced meals and snacks from a variety of foods such as fresh fruits, vegetables, grains, legumes, nuts, lean meats, fish and low-fat dairy. These foods also provide sources of nutrients like essential fatty acids, dietary fiber and protein. Stick to fresh and unrefined foods rather than commercially processed ones to limit sodium intake. The American Dietetic Association recommends to eat at least 2 cups of fruits and 2 1/2 cups of vegetables daily. Various antioxidant vitamins and supplements are available in powder, liquid and tablet form. However, dietary supplements do not replace healthy foods and eating habits. Ask your doctor before using any antioxidant supplements.
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