The Sources and Benefits of AntioxidantsWe've heard a lot about the benefits of antioxidants, but what are antioxidants and what can they do for us? Free Radicals and Oxidative DamageOur bodies need oxygen to work properly, but that oxygen use creates a by-product, free radicals. Free radicals are like the smoke and soot from a fire. The warmth we get is great, but there's always some wasted energy that turns into these destructive molecules. Unchecked these can cause damage to the cells and DNA throughout our bodies and promote diseases like heart disease, diabetes, age-related macular degeneration (AMD), stroke, cancer and others. The damage caused by free radicals can be prevented or reduced by antioxidants. Antioxidants slow the oxidative damage by chemically neutralizing the free radicals and preventing them from interacting with proteins and other critically-important molecules in the body. Sources of AntioxidantsThere's good news. Fruits and vegetables are full of antioxidants and we get them when we eat produce.
When we eat plants, we get the benefit of their protective antioxidants. If you are eating the recommended portions of fruit and vegetables, you are probably taking in antioxidants such as Vitamins A, C and E and selenium. Different colored fruits and vegetables get their colors from different types of antioxidants.
Vitamin C can be found in citrus fruits such as oranges and limes, green leafy vegetables, as well as strawberries, tomatoes, green peppers and broccoli. Green leafy vegetables are also a good source of Vitamin E, which can also be found in vegetable oil, nuts, seeds and whole grains. You can find selenium in fish, shellfish, chicken, red meat, eggs, grains and garlic. Additional Benefits...Research suggests that there are several benefits of antioxidants. These include a stronger immune system which makes it easier to withstand viruses and colds, better resistance to all forms of cancer, reduced risk of high cholesterol (see good cholesterol) and heart disease, prevention of glaucoma and age-related macular degeneration and reducing the effects of aging. That's why it makes sense to make sure you have a balanced diet. Some people take supplements, thinking that this will make sure that they get enough antioxidants. However, research suggests that it's far better to simply eat the right foods (See Nutritional Principles).
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