Do Vitamins Act As Antioxidants?

Antioxidants are thought to protect body tissues from damage caused by environmental stress, radiation, and chemical exposure in the form of free radicals. Antioxidants may help fight against diseases of aging and may protect the body against the development of some types of cancer. The immune system may also be boosted by antioxidants. Three vitamins -- C, E and A -- have antioxidant properties that promote health. Before taking any vitamin supplement, however, seek the advice of a healthcare professional.

Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that acts as a free-radical scavenger. It also may help to boost the activity of other antioxidants. It boosts the immune system and helps to prevent colds and other infections. Vitamin C may also help to guard against atherosclerosis by preventing damage to blood vessel walls, which allows plaque to deposit. Some health practitioners recommend very high doses of vitamin C; however, the recommended daily allowance is 75 to 90 mg. Vitamin C can be purchased as a supplement in tablet, capsule or crystal form. It is also present in fruits such as citrus, papaya, green leafy vegetables and berries.

Vitamin E

Vitamin E protects against the oxidation of fats. This process may help to protect against the development of atherosclerosis, which in turn helps prevent coronary disease and stroke. Vitamin E may also protect the brain from diseases of aging, such as Alzheimer's, and it may aid in the treatment of macular degeneration. Vitamin E should not be taken by those on blood thinners such as warfarin, as it may increase the chance of bleeding. Vitamin E is known as a fat-soluble vitamin and should not be taken in large amounts without the advice of a physician, as it may cause toxicity at amounts higher than the recommended daily intake of 15 mg. Vitamin E is available as a supplement but may also be readily found in foods such as nuts, seeds, spinach, soybeans and sweet potatoes.

Vitamin A

Vitamin A and a related compound, beta carotene, are fat-soluble vitamins found in foods that are red and orange -- such as tomatoes, carrots, red peppers and corn. The vitamin A family may act as cancer-fighting chemicals, and they help to prevent eye disorders, including cataracts and macular degeneration. Vitamin A may also help to prevent free-radical damage caused by exposure to sunlight, and it may be important in the fight against atherosclerosis. The recommended daily amount of vitamin A and related compounds is 700 to 900 mcg per day. Most health professionals do not recommend exceeding this amount, as it may become toxic.

Other Antioxidants

In addition to vitamins, many fruits and vegetables are high in antioxidants. Selenium is a trace mineral that is essential in partnership with vitamin E for antioxidant activity. Selenium may be found in Brazil nuts, brown rice, seafood, eggs and tuna. Blueberries, raspberries and strawberries are known to be high in a number of antioxidants known as flavonoids and phenols, which also may be found in coffee and tea. Lutein and lycopene are carotenoid antioxidants that are easily obtained from foods such as tomatoes, watermelon, kiwi and spinach. Though selenium is a trace mineral present in most multivitamin and mineral supplements, many antioxidants are best obtained through the diet.