One of the big buzzwords in nutrition today is “antioxidants.” Food product labels tout them, and nutritionists tell us to get them.
But what are they, why do we need them, and how can we get them?
Our bodies use oxygen, and when they do, they naturally produce unstable molecules called “free radicals” that cause damage over time.
Free radicals may also come from environmental contaminants like tobacco smoke or pesticides, according to the Mayo Clinic.
Free radicals can damage cells, contributing to cancer, heart disease, and other diseases, according to the National Cancer Institute of the National Institutes of Health (NIH).
Antioxidants are nutrients or substances found in foods that stabilize free radicals and help prevent the damage they cause.
Antioxidants are nutrients such as vitamin E, beta-carotene, selenium, lutein, lycopene, and flavonoids.
According to the healthy living website Livestrong.com, antioxidant foods protect against heart disease, high blood pressure, cancer, and the effects of aging, and they enhance immune functions.
The Mayo Clinic recommends getting your antioxidants through food, not through antioxidant supplements, which may be less effective.
The American Cancer Society, for example, found that eating actual tomatoes, which contain the cancer-fighting antioxidant lycopene, does more to prevent prostate cancer than taking a lycopene supplement.
Some of the most delicious foods are the highest in antioxidants. Berries, dark chocolate, even red wine are great sources.
When it comes to antioxidants, it’s best to include a variety of foods.
Antioxidant-rich foods also tend to be those that are high-fiber, low-fat, low-cholesterol, and full of nutrients.
According to the Mayo Clinic, some of the best sources for antioxidants are:
Be sure to eat a variety of foods of all colors to get your antioxidants. With so many tasty choices, you’ll enjoy eating well for your health.
Beta-carotene
Orange foods – carrots, squash (pumpkin, butternut, acorn), sweet potatoes, tomatoes, cantaloupe, peaches, apricots, mangoes – and green vegetables like broccoli, kale, collards
Vitamin A
Orange foods – carrots, squash (pumpkin, butternut, acorn), sweet potatoes, tomatoes, cantaloupe, peaches, apricots, mangoes – and green vegetables like broccoli, kale, collards
Vitamin C
Citrus fruits like oranges and limes, broccoli, bell peppers, green leafy vegetables, tomatoes, strawberries, fortified foods
Vitamin E
Nuts and seeds, whole grains, wheat germ, green leafy vegetables, vegetable oil
Selenium
Fish & shellfish, red meat, grains, eggs, chicken and garlic
Flavonoids/polyphenols (phytochemicals)
Red wine, purple and Concord grapes, pomegranates, cranberries, tea, soy, cocoa
Lycopene
Tomatoes and tomato products, watermelon, pink grapefruit, papaya, apricots
Lutein
Dark green vegetables like broccoli, kale, brussels sprouts, and spinach and kiwi, corn, and egg yolks
Lignan
Flax seed, oatmeal, barley, rye
Sulfides
Onions, garlic, leeks, chives
From HealthCastle.com, a website run by registered dietitians.
Visit our Healthiest Best Foods homepage for more great ideas to get you and your family eating healthier.