What is an antioxidant?
Antioxidant is a molecule that inhibits the oxidation of other molecules, preventing the production of free radicals. Free radicals are produced when our body breaks down food, or by environmental exposures like tobacco smoke and radiation. They can start a chain reaction that eventually damage cells, and may play a role in the aging process, development of heart disease, cancer, Alzheimer's, Parkinson's, and other degenerative diseases.
What are the sources of antioxidants?
Plants and animals can produce its own antioxidants or obtain them from food. Examples of antioxidants are gluthatione, beta-carotene, flavonoids, vitamin A, vitamin C, vitamin E, selenium, lutein, lycopene, coenzyme Q10, and enzymes like superoxide dismutase, catalase, and peroxidases. Antioxidant are also available as food supplements, but these synthetic forms may not have the same effects on the body as antioxidants that occur naturally in foods.
Listed below are a few examples of antioxidants and their natural sources:
- Beta-carotene is found in colorful fruits and vegetables such as carrots, peas, cantaloupe, apricots, papayas, mangoes, peaches, pumpkin, apricots, broccoli, sweet potatoes and squash. It can also be found in some leafy green vegetables, including beet greens, spinach and kale.
- Vitamin A is found in milk, liver, butter and eggs.
- Vitamin C is found in most fruits and vegetables such as oranges, papayas, strawberries, cantaloupe and kiwi.
- Vitamin E is found in wheat germ and vegetable oil, cereal, liver, eggs yolk, green plants, milk, and.some nuts and seeds, including almonds, sunflower seeds, hazelnuts and peanuts.
- Lutein is found in green leafy vegetables, such as spinach, collards and kale, broccoli, corn, peas, papayas and oranges.
- Lycopene is found in pink and red fruits and vegetables, such as tomatoes, pink grapefruit, watermelon, and apricots.
- Selenium is found in tuna, cold water fish (cod, halibut, salmon), turkey, calf liver, barley, garlic, broccoli, and seeds. Brazilian nuts have especially high selenium content.
How does antioxidant benefit your health?
Antioxidants benefit your health by cleaning free radicals out of your bloodstream. Different antioxidants benefit act on different parts of the body. Beta-carotene found maintain eye health and may prevent age related macular degeneration, lycopene can contribute to prostate health, while flavonoids are good for your heart.
Before you decide to start taking antioxidants supplements, remember these supplements are not a replacement for healthy diet or conventional medical care. The best sources of antioxidants are from natural products. A varied diet containing at least 5 servings of fruits and 6-11 servings of grains, including at least 3 servings of whole grains per day will provide you with enough antioxidants to keep oxidative stress away. Be sure to consult your physician before you start taking supplements. High levels of some nutrients, such as vitamins A, vitamin E, or selenium can be harmful for your health.
