Healthy Diet – Get your antioxidants the natural way

You may have about the importance of antioxidants in the healthy diet, and their possible role in fighting a variety of illnesses, including some kinds of cancer, age related degeneration and heart disease.

You could also be forgiven for thinking that antioxidant vitamins are things that come in pills, powders and capsules. The marketing of antioxidant vitamin supplements, such as vitamin A, vitamin C and vitamin E, is intense and relentless.

While vitamin supplements can be helpful, however, the majority of antioxidant vitamins should come from healthy diet food, not from vitamin supplements.

Role of Antioxidants

It is important to understand how antioxidant vitamins work to protect the body from harm. Antioxidants work by combining with and neutralizing harmful elements known collectively as free radicals.

The body, as a consequence of a number of natural bodily processes, produces free radicals naturally. Most of the time, the body is able to neutralize and eliminate these free radicals on its own.

Factors responsible for lowering the ability of body to fight Free Radicals

However, stresses such as environmental pollution, a weakened immune system, UV radiation and alcohol consumption can lower the body’s ability to fight these free radicals.

Danger with Free Radicals

Excessive free radicals in the human body can cause damage to the structure and function of the various organs and systems in the body.

Recent studies have implicated free radicals in a number of diseases, including cancer and heart disease. In addition, free radicals are thought to play a significant role in the aging process.

Healthy Diet Foods and Antioxidants

It is estimated that healthy diet foods contain some 4,000 different compounds that have antioxidant qualities. Since only a small number of these compounds have been identified, and a lesser amount yet has been synthesized it is easy to see why it is so hard for vitamin supplements to replace a healthy diet.

Healthy, antioxidant containing healthy diet foods like fruits, vegetables and whole grains, contain a variety of micronutrients and trace elements in addition to the antioxidant vitamins that have been identified by science.

Vitamins that have Antioxidant Qualities

There are many major vitamins that have been found to have strong antioxidant qualities. Perhaps the most well known, and the most studied, of these antioxidant vitamins is vitamin C.

Vitamin C

Vitamin C, also known as ascorbic acid, is water-soluble and is found in all the tissues and fluids of the body. Since vitamin C is not stored in the body, it is important that everyone’s healthy diet contain plenty of vitamin C.

Sources of Vitamin C

Good sources of vitamin C in the diet include citrus fruits like oranges and grapefruits, green peppers, broccoli, strawberries, cabbage and potatoes. Dark green leafy vegetables are also good sources of vitamin C.

Vitamin E

Vitamin E is another popular member of the antioxidant family, and it is thought to play an important role in protecting the body from aging. Vitamin E may not be the cure all wonder that it was once thought to be, but it is still an important protector of the body.

Sources of Vitamin E

Good sources of dietary vitamin E include nuts, seeds, wheat germ, whole grain breads, vegetable oil, fish oil and dark green leafy vegetables.

Beta-carotene

Beta-carotene is also an important antioxidant vitamin, and it is important to a number of bodily processes. The role of beta-carotene in the natural world is to protect the skins of yellow and orange vegetables and fruits from the damaging rays of the sun.

It is believed that beta-carotene plays the same sort of role in human nutrition. That is, beta-carotene is thought to be important in protecting people from the damage caused by environmental pollution, UV rays, etc.

Sources of Beta-carotene

Beta-carotene rich healthy diet foods include yellow and orange vegetables and fruits such as carrots, yellow squash, sweet potatoes, cantaloupes, peaches and apricots.

In addition, dark green leafy vegetables such as collard greens and broccoli, and fruits like tomatoes, also contain significant levels of beta-carotene.

Selenium

Selenium is an important mineral thought to share many traits with antioxidants. Selenium in particular has been studied for its ability to prevent and reverse cell damage.

Scientists continue to focus on this cell protecting ability as a possible cancer fighter. Selenium is one good example of why it is important to get the nutrients you need from healthy diet food, not from vitamin supplements.

Sources of Selenium

High levels of selenium can be toxic, so supplementation is not recommended. Healthy diet foods high in selenium, such as fish, shellfish, red meat, poultry, eggs, garlic and whole grains, however, are recommended.

In addition to these sources of selenium, fruits and vegetables that are grown in selenium rich soils are also good sources of this important mineral.

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