Foods Which Contain Antioxidants
January 2, 2010
Antioxidants are a class of nutrients that protect the body from damage caused by different factors, most importantly oxidative damage caused by substances called free radicals. Free radicals also enter the body through external influences such as exposure to the sun, pesticides and other kinds of environmental pollution.
An antioxidant is a chemical that reduces the rate of particular oxidation reactions in a specific context, where oxidation reactions are chemical reactions that involve the transfer of electrons from a substance to an oxidising agent.
There are also many kinds of free radicals, which we are exposed to everyday, for example, pollution, radiation, cigarette smoke and herbicides. Antioxidants are thought to neutralise and stabilise these free radicals. So, which antioxidants are naturally found in which foods? We have Vitamin E: a fat-soluble vitamin found in vegetable oils, nuts, green leafy vegetables, and fortified cereals.
Some of the foods containing the highest amounts of vitamin E are wheat germ oil,almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts, spinach, broccoli, kiwi and mango. Vitamin E is an antioxidant vitamin involved in the metabolism of all cells. It protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues.
Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices, cabbage, green peppers, broccoli, spinach, tomato, kale, guava, cantaloupe, kiwi, papaya, and strawberries. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth. Beta-carotene: Beta-carotene is a precursor to vitamin A.
It is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Studies have been done on beta-carotene’s effectiveness for heart disease, cancer, chronic fatigue syndrome, Alzheimer’s disease, fibromyalgia, male infertility, and psoriasis.
Coenzyme Q10: CoQ10 boosts energy, enhances the immune system, and acts as an antioxidant. A growing body of research suggests that coenzyme Q10 may help prevent or treat some of the following conditions: heart disease, high blood pressure, high cholesterol, diabetes, and others. Primary dietary sources of CoQ10 include oily fish, organ meats such as liver, spinach, broccoli, peanuts, wheat germ and whole grains.
Selenium: Selenium is a trace mineral that is essential to good health but required only in small amounts. It helps synthesize antibodies; helps synthesize co-enzyme Q10and helps transport ions across cell membranes. The best sources of selenium are Brazil nuts, wheat germ, molasses, sunflower seeds, whole wheat bread and dairy foods.
A diet rich in fresh fruits and vegetables provides a large supply of these anti-oxidants, to help eliminate damaging free radicals. Cooking can destroy some antioxidants and interfere with the body’s ability to absorb them, so eating raw vegetables and fruit, and including sprouts in the diet can help. Steaming vegetables as opposed to frying, microwaving or boiling is also a good idea.
Antioxidants are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism.
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