Antioxidants

Antioxidants are compounds that can protect cells and tissues from damage and gradual deterioration. According to some studies, antioxidants may help prevent certain diseases.


General information
Our bodies naturally burn oxygen in our cells. This process produces free radicals, or molecules that can damage tissue. Free radicals are also produced by environmental factors such as cigarette smoke, sunlight, radiation and air pollution. Our bodies attempt to defend themselves from free radicals, but are typically only partially successful. The cell damage caused by free radicals is thought to play a role in the aging process and in the development of conditions such as heart disease, cancer, Alzheimerl-scale studies generally considered to be inconclusive. It is clear, however, that the numerous antioxidants in well-balanced diets high in fruits and vegetables help prevent disease.

Sources of antioxidants
Vitamin C, vitamin E and beta-carotene are antioxidants. So are the trace minerals selenium, copper, zinc and manganese. Although dietary supplements are readily available, most experts agree that food sources more effectively deliver the antioxidants to your body. At least five servings of fruits and vegetables (the best sources of antioxidant nutrients) are recommended each day.
Vitamin C is found in generous amounts in:

citrus fruits and juices
strawberries
kiwi
guava (a yellow-skinned fruit)
papaya
broccoli
brussels sprouts
bell peppers (red peppers have twice as much vitamin C as green peppers)
tomato juice
potatoes
Vitamin E is found in generous amounts in:

whole grains
wheat germ
seeds
nuts
oils from seeds and nuts
leafy green vegetables, such as mustard greens, kale and collard
Beta carotene is found in yellow and orange fruits and vegetables and dark-green leafy vegetables, including:

carrots
sweet potatoes
apricots
peaches
cantaloupe
kale
spinach
broccoli
mustard greens
collard greens
arugula (a type of mustard green that's popular as a gourmet salad green)
Selenium is found in:

fish and shellfish
red meat
chicken
eggs
garlic
whole grains
brewer's yeast
wheat germ
Brazil nuts
Copper is found in:

liver and other organ meats
seafood
nuts and seeds
whole grains
legumes
Zinc is found in:

meat
seafood
whole grains
soybeans
legumes
Manganese is found in:

whole grains
legumes
nuts
kale
pineapple and strawberries
tea

Considerations
The amount of healthy or optimal antioxidant dosage is unknown. The safety of long-term use of antioxidant supplements is also unknown. So far, studies have not supported the use of beta-carotene supplements to help prevent cancer. In fact, beta-carotene supplements may increase the risk of lung cancer in people who smoke.