What Are Antioxidants?
Much interest has focused on the potential of antioxidants to fight disease and slow the aging process. But how reliable are these claims? How do antioxidants work?
Free radicals are unstable molecules that have an unpaired electron. They cause oxidation (a process whereby oxygen changes, damages, or breaks down cells) in your body, similar to the oxidation that occurs when metal rusts, as they seek stability by taking an electron from a surrounding molecule in a cell for themselves. The attacked molecule then has an unpaired electron, becoming a new free radical. The chain reaction continues indefinitely. Free radicals destroy DNA, and DNA destruction is thought to be one of the processes that triggers aging. Free radicals also can interfere with other processes in cells, causing cell changes that eventually can lead to cancer.
Antioxidants are compounds in foods that inhibit the oxidation caused by free radicals. The vitamins C and E and beta carotene (which converts to vitamin A in your body) and the minerals magnesium, copper, and zinc are antioxidants in foods that have shown promise in slowing down or preventing the chronic health problems, such as heart disease and cancer, that often accompany aging. Antioxidants also may help the body fight infection.
Vitamin E is found in nuts, seeds, and oils such as olive, peanut, and canola oil. You can increase your intake of beta carotene by eating more orange and deep yellow vegetables and fruits such as carrots, sweet potatoes, pumpkin, cantaloupe, apricots, and winter squash. Boost your vitamin C intake by consuming citrus fruits (oranges, grapefruit, lemons, or limes), berries, bell peppers, potatoes, broccoli, and cabbage.
The scientific evidence is strongest for the healthful effects of vitamin E and weakest for vitamin C. Experts stress that it is best to obtain antioxidant vitamins naturally, from your diet, rather than by taking supplements, especially in large amounts, until large-scale, long-term studies prove otherwise. As with vitamin and mineral supplements in general, taking antioxidant supplements cannot make up for the inadequacies of a poor diet. If you already have a health problem such as heart disease, taking antioxidants should never replace the goals of maintaining normal blood pressure, improving your cholesterol profile, or stopping smoking.
Good Sources of Antioxidants
The best way to take in antioxidants is to eat a varied, balanced diet that includes plenty of fruits, vegetables, and whole grains. The foods listed below are good sources of antioxidants. It is important to note that the fruits, vegetables, and whole grains that contain antioxidants also provide fiber. When you include these foods in your diet, you get the benefits of fiber along with the benefits of antioxidants.
Vitamins
- A – Fortified milk and dairy products, eggs, cantaloupe, apricots, carrots, and dark green leafy vegetables such as spinach and kale
- C – Citrus fruits, strawberries, tomatoes, bell peppers, broccoli, cauliflower, cabbage, potatoes, and leafy green vegetables
- E – Vegetable oils, margarine, eggs, fish, whole grains, wheat germ, nuts, dried peas and beans, and leafy green vegetables
- Beta carotene – Orange and deep yellow vegetables and fruits such as carrots, sweet potatoes, winter squash, cantaloupe, pumpkin, and mangoes, and dark green leafy vegetables such as spinach and broccoli
Minerals
- Copper – Whole grains, mushrooms, dried fruits, grapes, nuts, liver, and shellfish
- Magnesium – Dark green leafy vegetables, nuts, whole grains, dried peas and beans, dairy products, dried fruits, fish, shellfish, red meat, and poultry
- Zinc – Red meat, poultry, oysters, eggs, dried peas and beans, nuts, milk, yogurt, and whole grains
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