Antioxidants

There has been a lot of talk lately about how antioxidants are important in the diet. They have a possible role in fighting a variety of illnesses and this includes some types of cancer. They are also supposed to aid in age related degeneration and heart disease.

Many companies are marketing various pills, powders and capsules. The marketing of these supplements stresses that you need you supplement your diet in this pill form, however it is best to receive these nutrients through everyday foods and not from supplements.

It is important to understand how antioxidants work to protect the body. Antioxidants work to neutralize harmful elements that are known as free radicals. These are produced in the body naturally and as a consequence of natural bodily processes. Most of the time the body will be able to neutralize and eliminate free radicals on its own.

Stresses such as environmental pollution, a weak immune system, UV radiation and alcohol cause the body to not be able to effectively fight these free radicals. Excessive free radicals in the human body can cause damage to the structure and function of the various organs and other systems in the body. Recent studies have also shown free radicals cause a number of diseases. They may also play a role in aging.

It is estimated that foods have about 4,000 different compounds that have antioxidant qualities. Since only a small number of these compounds have been identified it is difficult to see why adding a supplement would help achieve a healthy diet. You are better off eating a variety of foods and receiving antioxidants the natural way.

There are many sources of antioxidant vitamins including:

Vitamin C: This is probably the most studied of all the antioxidant vitamins. It is also known as ascorbic acid. Vitamin C is believed to be the body’s first line of defense against infection and disease. Vitamin C is water-soluble and must be consumed daily. It is available in:
 Grapefruit
 Green peppers
 Broccoli
 Leafy greens
 Strawberries
 Cabbage
 Potatoes

Vitamin E: This is a fat-soluble vitamin that is stored in the liver and other tissues. It has been studied for its effect on aging and healing sunburns. It is important that your diet contains adequate amounts of vitamin E. Vitamin E can be found in:
 Whole wheat germ
 Nuts
 Seeds
 Whole grains
 Vegetable oil
 Fish liver oil
 Leafy greens

Beta-carotene: This is the nutrient that causes flamingos to be pink, as the receive it from the shrimp that they eat. There are over 600 carotenoids that have been discovered so far. The role of beta-carotene in nature is to protect the skins of fruits that are dark green, yellow and orange. Beta-carotene can be found in:
 Carrots
 Squash
 Sweet potatoes
 Broccoli
 Tomatoes
 Collard greens
 Kale
 Cantaloupe
 Peaches
 Apricots

Selenium: This is one of the most important minerals in a healthy diet. It has properties that prevent cell damage, which is seen as an important part of preventing cancer. It is important to get selenium naturally from your diet, as supplements can be toxic. It is easily found in foods such as:

 Fish
 Shellfish
 Red meat
 Whole grains
 Poultry
 Eggs
 Garlic
 Vegetables that have been grown in selenium rich soils