In brief, antioxidants are a group of compounds that deactivate free radicals. Free radicals are byproducts of oxygen metabolism that can damage cells. This is known as "oxidative stress" and it is felt to be among the causes of many degenerative diseases, especially cancer and heart disease.

The benefits of antioxidants are still under investigation. Multiple studies have shown that people who eat adequate amounts of fruits and vegetables that are high in antioxidants have a lower incedence of certain cancers, cardiovascular disease, and cataracts. However, it is still unclear as to whether it is the antioxidant component or the antioxidant along with other dietary factors that are responsible for the beneficial effects. Most researchers conclude that the best way to obtain antioxidants, especially Vitamin A, Vitamin C, Vitamin E, and Beta Carotene (a precursor to vitamin A) is through dietary sources. Whether benefits arise from taking higher doses of these vitamins via supplementation, is yet to be established.

Thus, my advice is to include the following antioxidant-rich foods in your diet. Try to include at least 1 source of each antioxidant daily:

Vitamin A and Beta Carotene
Vitamin A is a fat-soluble vitamin found in animal products, such as liver, eggs, and fortified dairy products. Vitamin A is also made from its precursor, Beta Carotene. Beta Carotene can be found in a variety of fruits and vegetables, including carrots, tomatoes, sweet potatoes, pumpkin, spinach, kale, broccoli, squash, brussel sprouts, melons, peaches, apricots, mangos, and pink grapefruit.

Vitamin C
Obtaining the RDA for Vitamin C is easy if you eat a variety of fruits and vegetables. Good sources of Vitamin C include citrus fruits (oranges, grapefruits, lemons, and limes), berries (strawberries, blueberries, blackberries, raspberries), melons, kiwi, mangos, tomatoes, bell peppers, cabbage, cauliflower, broccoli, chile peppers, potatoes, and brussel sprouts.

Vitamin E
Key food sources of Vitamin E include almonds, wheat germ, sunflower seeds, and nut/grain oils, such as wheat germ oil, sunflower oil, safflower oil, and soybean oil. Lesser amounts of vitamin E are also found in peanuts and vegetables, especially asparagus, kale, spinach, and sweet potatoes. Vitamin E can also be found in whole grain products and fortified cereals.

Author: Kelli Hairston, RD, LD

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