Antioxidants and antioxidant-rich foods gain importance in this age of preventive medicine. Many studies conducted over the past 50 years have stressed the role played by antioxidants in preventing killer diseases like heart problems and cancer. Let us go a bit deeper into the mystery of antioxidants.

There are naturally found chemicals present in some foods, which neutralize the harmful effect of oxygen free radicals in our body. These chemicals found in nature as such are called antioxidants.

How antioxidants prevent diseases?

The destructive oxygen free radicals are formed in the body during the course of normal metabolism process or by external influence like exposure to pollution, smoking, x-ray and ultra violet radiation. When these oxygen free radicals come into contact with other cells in the body, chemical reaction occurs, changing the constitution of the cells and DNA. If this process is allowed to continue for a considerable period of time, it can lead to diseases like cancer. Oxidation of LDL or bad cholesterol leads to the thickening of arteries, which is the reason behind stokes and heart attack. Antioxidants help in stabilizing these free radicals, so that they are no more harmful, thus preventing oxidation.

What are the sources of antioxidants?

Antioxidants include vitamins, minerals, phenolic compounds and carotenoids like beta-carotene, lutein and lycopene. Fruits, like acai, are a major source of naturally found antioxidants. Antioxidants can also be taken as vitamin supplement tablets. Some of the natural foods, rich in antioxidants are given below.

Vitamin A: Liver, fish, egg yolk, dairy products like milk and mozzarella cheese, vegetables like carrot and sweet potato.

Vitamin C: Citrus fruits, bell pepper, cereals, fish, beef and poultry.

Vitamin E: Almond, soybean oil, oil extracted from corn, wheat germ and safflower, nuts, broccoli and mango.

Selenium (mineral): Tuna, meat, Brazil nut, rice and wheat.

Beta-carotene: Orange colored fruits and vegetables like carrot, pumpkin, mango, sweet potato, apricots, butternut squash and cantaloupe.

Lutein: Green leafy vegetables like spinach, kale and collard greens.

Lycopene: Red fruits and vegetables like tomatoes, papaya, watermelon, apricots, guava, blood oranges, and pink grapefruit.

Phenolic compounds: Wine, grapes, acai

Flavonoids: Tea

How much antioxidants are needed?

Studies have proved that five to seven servings of fruits and vegetables rich in antioxidants bring down the risk of cancer and heart diseases. Intake of antioxidant-rich food is beneficial against age-related ailments as well.

Instead of consuming antioxidant-rich fruits and vegetables, it is possible to fill up the deficiency of antioxidants in the diet, by taking antioxidant vitamin supplements.

To reap the many benefits from ingesting antioxidants, it is best for us to consume them on a daily basis.