Antioxidants are nutrients or substances that occur naturally in our food. Their main function is to prevent or slow oxidative damage. As our body’s oxygen interacts with certain molecules (sometimes during normal metabolism) it produces a by-product called “free radicals.” Free radicals can also generate from environmental factors such as pollution, cigarette smoke and herbicides.
Normally, our bodies can handle a small amount of free radicals, but as they build up over time we start losing the battle. These free radicals cause damage to our body at the cellular level. Free radicals are thought to be involved in the pathways that lead to heart disease, cancer, aging and a host of other diseases.
The main point here is that free radicals are bad for our bodies especially if they accumulate over time and we do not have an adequate supply of antioxidants to combat them.
Sources of Antioxidants
How do we get more antioxidants? Food. It’s almost that simple. Specific foods have specific antioxidants so the key is to eat a variety – especially of fruits and vegetables; which are our main sources of antioxidants. For example:
- Vitamin A & Carotenoids (antioxidant):
Carrots, squash, broccoli, sweet potatoes, tomatoes, kale/collards, cantaloupe, peaches
- Vitamin C:
Green leafy vegetables, strawberries, tomatoes, green peppers, citrus fruits, tomatoes
- Vitamin E:
Vegetable/liver oil, whole grains, green leafy vegetables, nuts and seeds
- Selenium:
Red meat, eggs, chicken, garlic, grains, fish, shellfish
- Lutein:
Green leafy vegetables (spinach, kale, collard greens)
- Lycopene:
Tomatoes, watermelon, papaya, apricots, pink grapefruit
- Lignan:
Flax seed, Oatmeal, Barley, Rye
Eat a Rainbow!
One way to get your supply of antioxidants is to think of a rainbow when you eat. The more colors represented the better. Specific antioxidants are found in specifically colored foods. Take Lycopene for example. The main food source would be red/orange fruits/vegetables. You’ve probably seen this one on the ketchup bottle label. Lutein, however, is found mostly in green (leafy) vegetables. When you walk through the produce section, challenge yourself to have foods representing as many colors as you can.
What About Antioxidant Supplements?
Many people take supplements as their main source of antioxidants. We know from research that the benefits from most vitamins, minerals and antioxidants are best realized when we get them from their natural source – food/plants. While some supplements can be very beneficial, especially for those with deficiencies or certain health conditions; try to make food your primary source of nutrients. Sometimes when nutrients are taken from their natural state and are left to “stand alone” – they do not have the same beneficial effects. They need to be able to “work with” the other substances in the food – synergistic effect. By eating a variety of fruits, vegetables and grains, we can begin to “stock up” on our antioxidants and help our bodies fight off the free radicals. Visit your local farmer’s market if you have one, or your local produce store…and don’t forget the rainbow!
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