The media has highly publicized the link between antioxidants and cancer prevention. Antioxidants are also known for their anti-aging properties and are often contained in beauty products. They work by neutralizing free radicals within the body.
Free Radicals
Free radicals are molecules that can cause a chain reaction of cellular damage within the body. This contributes to the development of cancer and the aging process.
A free radical is an unstable molecule that has an unpaired electron. When it steals an electron from another molecule, it becomes stable; however, the molecule that loses the electron becomes unstable and must find another molecule to steal an electron from. This chain reaction causes cellular damage.
Stable Antioxidants
Antioxidants include Vitamins A, C, and E, as well as beta-carotene, and lycopene. These are stable molecules with or without an unpaired electron. When an antioxidant comes into contact with a free radical, it can donate an electron to stabilize the free radical without becoming one itself.
Antioxidant-Rich Foods
Certain foods are excellent sources of antioxidants and should be included in one's diet. The following is a list of antioxidant nutrients and the foods in which they can be found:
- Beta-carotene: orange foods including carrots, squash, and pumpkin; some green, leafy vegetables such as spinach and kale
- Lutein: green, leafy vegetables
- Lycopene: apricots, pink grapefruit, tomatoes, watermelon, and other foods
- Vitamin A: carrots, milk, eggs, and mozzarella cheese
- Vitamin C: vegetables and fruits, especially citrus fruits; beef, poultry, and fish
- Vitamin E: almonds, broccoli, nuts, and some oils such as corn and safflower oil
Coffee also contains antioxidants that fight cancer and cardiovascular disease.
Selenium
Selenium is a mineral that also neutralizes free radicals. Rice and wheat can be major sources of selenium. Animals that are pasture-fed in regions of high-selenium content soil or fed grains from such regions contain selenium in their muscle.
Dietary Intake
Antioxidants can be found in multi-vitamins and other supplements; however, eating a well-balanced diet consisting of antioxidant-rich foods can be the best way to acquire these important nutrients because some antioxidants can interfere with the absorption of others.
Multivitamins provide all of the needed nutrients, but some will not be absorbed well because others are present. For example, Vitamin C may interfere with the absorption of some forms of selenium, while selenium and Vitamin E may complement each other's absorption.
Antioxidants are useful molecules that are found in many foods. They neutralize free radicals to help prevent cellular damage that may contribute to aging or cancer. Eating a diverse diet can ensure that you get plenty of antioxidants. Choose foods based on color, and make sure your plate is full of different colors.
Reference
Antioxidants and Cancer Prevention: Fact Sheet
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