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Antioxidants 101

Written by Gloria Tsang, RD of HealthCastle.com
Published in Dec 2005; Updated in Sep 2009

What are Antioxidants? Benefits of Antioxidants

(HealthCastle.com) Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.  Health problems such as heart disease, macular degeneration, diabetes, cancer etc are all contributed by oxidative damage. Indeed, a recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Most Commonly Known Antioxidants
 

 Vitamin A and Carotenoids

Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)

  Vitamin C

Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
  Vitamin E

Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil

  Selenium

Fish & shellfish, red meat, grains, eggs, chicken and garlic

Other Common Antioxidants


Some common phytochemicals

Vitamin-like Antioxidants:

  • Coenzyme Q10 (CoQ10)
  • Glutathione

Antioxidant enzymes made by the body:

  • superoxide dismutase (SOD)
  • catalase
  • glutathione peroxidase

AntioxidantsMessage: Antioxidants are found abundant in beans, grain products, fruits and vegetables. Look for fruits with bright color - lutein in some of the yellow pigments found in corn; orange in cantaloupe, butternut squash and mango; red from lycopene in tomatoes and watermelon, and purple and blue in berries. So enjoy eating a variety of these products. It is best to obtain these antioxidants from foods instead of supplements. In addition, minimize the exposure of oxidative stress such as smoking and sunburn.
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