Best sources of antioxidants
Antioxidants play an important role in protecting the body from many diseases, and the good news is that they are a natural part of a balanced diet. Talking about ‘antioxidants’ conjures up images of little crusaders waging a battle for health and optimum well-being throughout our bodies. But what exactly are antioxidants and why are they so good for us?
Antioxidants are molecules naturally found in certain foods that help neutralize oxidation in the body’s cells. It is this oxidation process that can produce unwanted ‘free radicals’ – molecules that are involved in the aging process and can contribute to a number of serious diseases.
Our bodies are designed to naturally neutralize free radicals, but when external factors such as smoking, alcohol or pollution are added to the mix, our bodies sometimes need a little help fighting them. That’s where antioxidants come into play.
Some of the most common antioxidants come in the form of Vitamins A, C, and E, the minerals copper, zinc, and selenium, and carotenoids such as beta-carotene, which is found in a number of fresh foods.
A diet high in antioxidants can help reduce the risk of degenerative conditions, which are linked to the oxidation of body cells and the damaging chain reaction effect of free radicals. These conditions include certain cancers, coronary heart disease, strokes, and damage to brain nerve cells, which can contribute to diseases such as Parkinson’s or Alzheimer’s disease.
Most of the antioxidants we consume come from plants—they’re abundant in many fruits and vegetables—but they can also be found in other foods, such as nuts, whole grains, and some meats, poultry, and fish.
Fruits and vegetables are the main sources of two of the main dietary antioxidants: vitamin C and carotenoids. Some fruits and vegetables also contain Vitamin E, the third main antioxidant nutrient, although many people don’t realize it, although their main sources are cereal oils, olive oil, and nuts.
Here are the best sources of antioxidants…
BEST SOURCES OF ANTIOXIDANTS
- Beta- carotene: pumpkin, mango, apricot, carrot, spinach, parsley, watermelon
- Flavonoids: tea, green tea, citrus fruits, onions, apples
- Isoflavonoids: soybeans, tofu, lentils, peas, milk
- Lycopene: tomato, watermelon
- Canthaxanthin: mushroom
- Capsantine: red and yellow pepper, orange
- Manganese: seafood, lean meat, milk, nuts
- Selenium: seafood, offal, lean meat, whole grains
- Vitamin C: oranges, currants, kiwi, mango, broccoli, spinach, capsicum, strawberries
- Vitamin E: avocado, nuts, seeds, whole grains
- Zinc: seafood, lean meat, milk, nuts
- Polyphenols: thyme, oregano
- Copper: seafood, lean meat, milk, nuts
- Lignans: sesame seeds, bran, whole grains, vegetables
- Lutein: leafy greens, corn
