Antioxidants are compounds that help prevent unstable molecules, called free radicals, from damaging your cells. Because they limit this damage, called oxidative stress, they may have beneficial health effects. Some examples of antioxidants include selenium, vitamins A, C and E, beta-carotene, lutein and lycopene.
Sources
Fruits, vegetables, nuts and whole grains are particularly good sources of antioxidants. Good foods to eat to increase your antioxidant intake include almonds, apricots, barley, broccoli, Brazil nuts, cantaloupe, carrots, collard greens, egg, kale, mango, olive oil, orange juice, peaches, peas, peppers, pumpkin, spinach, sunflower seeds, sweet potatoes, tomatoes, tuna and winter squash.
Possible Benefits
Antioxidants may lower your risk of developing a number of health conditions, including heart disease, cancer, diabetes, dementia and eye disease. However, results of studies on the effectiveness of taking antioxidant supplements are mixed, with some showing that these supplements are beneficial, and others showing that they may actually increase your risk for these conditions, according to an October 2009 article in "Diabetes Forecast."
Amounts
One reason why study results regarding antioxidants are mixed may be the large doses used during the studies. Consuming too much of these compounds may prevent your body from affectively fighting free radicals on its own, notes associate professor Trey Ibeker, Ph.D. of the University of California-San Diego. His research shows that some oxidative stress may be beneficial.
Food versus Supplements
Eating foods rich in antioxidants is better than taking large doses of antioxidant supplements, according to the American Heart Association. Foods contain combinations of nutrients that work together, while the antioxidant you choose to take might not be the one best suited for your purpose, or might not work for that purpose without certain other nutrients. Scientists still do not fully understand how antioxidants work.
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