Antioxidant Advantages

Over the past few decades, researchers have found that fruits and vegetables rich in antioxidants, are correlated to health benefits. These health benefits include decreased risks for heart diseases, certain types of cancer and protection from diseases associated with aging. Antioxidants include vitamins C and E, carotenoids such as beta-carotene, lycopene and luetin and selenium. Besides the general advantages of antioxidants as a whole, various food sources can provide specific benefits.

General Benefits

The main advantage of antioxidants is protection against free radicals, by-products of metabolism which can cause cell damage. Cell damage exacerbates the conditions of aging. According to a 2004 study reported in the "American Journal of Clinical Nutrition," increased dietary intakes of most antioxidants, specifically vitamin C, were linked to higher skeletal muscular strength in elderly persons.

Vitamins C and E

According to the American Dietetic Association, vitamin C fights free radicals within and outside of cells, keeps blood vessels firm and helps to build the connective tissues that heals wounds. Vitamin E protects essential fats in cells and has also been shown to reduce the risks of heart disease and certain types of cancer.

Cartenoids and Selenium

More than 600 cartenoids found in foods fight free radicals. According to the ADA, cartenoids can help fight against certain types of cancers, such as cancer of the mouth, colon and stomach. Selenium works with vitamin E to protect cells and also helps to maintain hair and nail health.

Food Sources

Food sources high in vitamin C include oranges, red bell peppers, kiwis and fortified juices. Vitamin E is found in fats such as vegetable oils and peanut butter. Cartenoids are found in colorful fruits and vegetables such as leafy greens, carrots, tomatoes, cantaloupe, papaya and sweet potatoes. Selenium an be found in eggs, seafood and garlic and some plant sources, depending on the selenium content in growth soil.