Antioxidants help in protecting your body against the damage caused by free radicals by neutralising them.
Free radicals are reactive compounds which are formed in the body due to things such as smoking air pollution and the sun. Other factors such as the body’s normal metabolic processes and the immune system. The free radicals can attack your healthy cells in the body leading to cataract development and other conditions of ageing too. They can be thought also to aid in the development of many of diseases such as cardiovascular disease and cancer. Our bodies produce our own antioxidants, but also makes use of the antioxidants found in the food we consume.
SOME DIETRARY ANTIOXIDANTS INCLUDE
- Vitamin C, Vitamin E and beta-caratene
(which is converted to viatamin A in the body).
- Minerals such as selenium, zinc and copper.
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WHAT CAN WE DO?
Eat antioxidant containing foods: See below for some sources of food:
| Antioxidants: | Food Sources: | | Vitamin C | Fruits especially citrus, strawberries, rockmelon kiwi fruit
Vegetables especially tomatoes, leafy greens, broccoli, cabbage | | Vitamin E | Vegetable oils, cold-pressed seed oils, olive oil, margarine
Wheat germ, wholegrain products, seeds, nuts | | Beta-carotene | Yellow-orange vegetables Eg sweet potato, carrots, dark green vegetables Eg spinach, parsley
Yellow-orange fruits Eg apricots, mangoes, paw paw | | Selenium | Wholegrains, seafood, lean meat, liver, kidneys and eggs | | Zinc | Legumes, lentils wholemeal bread, wholegrains, milk, seafood, lean meat and chicken | | Copper | Dried fruit, wheat bran, nuts, seafood, liver, kidney, lean meat | | Lycopene | Tomatoes, watermelon, pink grapefruit | | Lutein | Green leafy vegetables Eg spinach, brocli and yellow vegetables Eg squash | | Flavonoids | Tea, especially green tea, onions, red grape juice and red wine | | Isoflavones | Soy beans, tofu, soy drink, other beans and many other soy products |
EAT MORE FRUITS AND VEGETABLES:
Research shows a lower incidence of diseases such as heart disease and many forms of cancer in people eating larger amounts of antioxidant-containing fruits and vegetables. It is important to eat at least 2 servings of fruit and 5 servings of vegetables each day.
They can include fresh, frozen and canned varieties as well as some fruit and vegetables juice. Brightly cloured fruits and vegetables contain the most antioxidants.
SERVING SIZES:
1 small – Medium piece of fruit = 1 serving cup = 1 serving
WAYS TO INCREASE ABSORPTION:
Some antioxidants require the presence of fat to be properly absorbed. Therefore if eating a salad for example, try adding extra virgin olive oil to improve flavour and nutrition.
Cook tomatoes in a little oil first so that the lycopene is better absorbed.
Eat some vegetables raw (eg salad juice) and eat fresh fruit. This ensures heat sensitive antioxidants such as vitamin C are not destroyed.
For more information consult your local GP.
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