Every day, your body is exposed to damaging substances known as free radicals. These molecules are generated naturally within your body as by-products of the oxidation process, but they may also enter your system through exposure to environmental hazards, such as tobacco smoke and radiation. Free radicals have been associated with an increased risk for cancer, heart disease, Alzheimer's disease and Parkinson's disease. Consuming foods and supplements that contain antioxidants such as vitamins A, C and E may help prevent the harmful effects of free radicals.
How Antioxidants Work
Free radicals are highly reactive chemicals that are formed when oxygen interacts with certain molecules. These radicals start chain reactions that can damage important parts of your cells, such as their DNA or cell membrane, eventually causing your cells to deteriorate or die. This oxidative stress has been associated with several neurological and cardiovascular diseases, the National Cancer Institute explains. Antioxidants work by intercepting free radicals in your body, breaking the chain reaction and preventing or repairing the damage done to your cells. They may also strengthen your immune system and lower your susceptibility to other diseases such as cancer. However, studies on this are still inconclusive.
Vitamin A and Carotenoids
Vitamin A is a group of organic compounds that play vital parts in bone growth, cell division, and vision maintenance. The form of vitamin A found in colorful vegetables and fruits is known as provitamin A carotenoid. This substance, which your body converts into retinol, has protective antioxidant properties that may help stave off oxidation damage; however, this has yet to been shown to work consistently in humans, thus requiring further testing, according to the Office of Dietary Supplements. Vitamin A may be obtained from various animal-based foods such as eggs, fortified milk and liver. Carrots, spinach, sweet potatoes and cantaloupes are also good sources.
Vitamin C
Ascorbic acid or vitamin C is one of the best-known antioxidants. Regular intake of fruits and vegetables that contain lots of vitamin C has been associated with lower incidents of cardiovascular disease, as well as a lower risk for getting several types of cancer, including breast, lung and colon cancer, the Office of Dietary Supplements notes. It is also used in healing wounds, absorbing iron and maintaining skin and bone health. Vitamin C is readily found in citrus fruits, tomatoes, red peppers, strawberries, cantaloupes, kiwis and baked potatoes.
Vitamin E
Vitamin E refers to a collection of eight different fat-soluble chemicals. Of these, alpha-tocopherol is the only one considered to meet human dietary needs. Alpha-tocopherol has the unique capability to intercept free radicals that attack the fats that make up the cell membranes, the Linus Pauling Institute explains. Aside from this, it also protects the lipoproteins in your bloodstream from oxidative stress, and contributes to the operation of your immune system. However, studies that explored the link between vitamin E intake and cancer incidence have so far yielded inconclusive results. The best food sources for vitamin E include olive, sunflower and safflower vegetable oils, nuts, leafy vegetables, whole grains and avocados.
