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From warding off heart disease to slowing degeneration of the brain and
eyes, talk of the health benefits of antioxidants are quite common
today. Antioxidants work by neutralizing highly reactive, destructive
compounds called free radicals.
Free radical production is actually a normal part of life, part of the
equation of simply breathing in oxygen. Usually, the body's natural
defense systems neutralize free radicals that develop, rendering them
harmless. However, environmental assaults on the body, such as
UV-radiation, pollutants and alcohol, can overpower the body's ability
to neutralize free radicals, allowing them to cause damage to the
structure and function of the body's cells. There is good evidence that
this damage contributes to aging and leads to a host of illnesses,
including cancer and heart disease.
Consuming more antioxidants helps provide the body with tools to
neutralize harmful free radicals. It's estimated that there are more
than 4,000 compounds in foods that act as antioxidants. The most studied
include vitamins C and E, betacarotene and the mineral selenium.
Many people think "supplements" when they think about getting more
antioxidants. The supplement aisle, however, is not the only place to
find these important compounds. Better places include the produce
section, the frozen fruit and vegetable section and the whole grains
section of your supermarket. Why? Because the foods in these sections
come packaged with other complementary nutrients and phytochemicals. They
can provide better insurance than supplements that you're getting the
antioxidants you need in the right amount and form. Here are some good
food sources of the four most studied antioxidants.
- Vitamin C -- Also called ascorbic acid, vitamin C is a water-soluble
vitamin found in all body fluids, so it may be one of our first lines of
defense. This powerful antioxidant cannot be stored by the body, so it's
important to get some regularly -- not a difficult task if you eat fruits
and vegetables. Important sources include citrus fruits, green peppers,
broccoli, green leafy vegetables, strawberries, raw cabbage and
potatoes.
- Vitamin E -- A fat-soluble vitamin that can be stored with fat in the
liver and other tissues, vitamin E is promoted for a range of purposes --
from delaying aging to healing sunburn. While it's not a miracle worker,
it's another powerful antioxidant. Important sources include wheat germ,
nuts, seeds, whole grains, green leafy vegetables, vegetable oil and
fish-liver oil.
- Beta-carotene -- The most studied of more than 600 different carotenoids
that have been discovered, beta-carotene protects dark green, yellow and
orange vegetables and fruits from solar
radiation damage. It is thought that it plays a similar role in the
body. Carrots, squash, broccoli, sweet potatoes, tomatoes, kale,
collards, cantaloupe, peaches and apricots are particularly rich sources
of beta-carotene.
- Selenium -- This mineral is thought to help fight cell damage by
oxygen-derived compounds and thus may help protect against cancer. It is
best to get selenium through foods, as large doses of the supplement
form can be toxic. Good food sources include fish, shellfish, red meat,
grains, eggs, chicken and garlic. Vegetables can also be a good source
if grown in selenium-rich soils.
For more information, contact your local
Colorado State University Extension office.
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