WHAT ARE ANTI-OXIDANTS AND WHY ARE THEY SO
IMPORTANT?
by Debbie Markel, CH, CNHP
The National Cancer Institute describes anti-oxidants as follows: “Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances. Exposure to various environmental factors, including tobacco smoke and radiation, can lead to free radical formation. Antioxidants ‘mop up’ free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.”
In plain English, this means anti-oxidants help repair damage to our cells and are important for overall wellness. They may also help prevent cancer. Antioxidants are found in fruits and vegetables, nuts, grains, some meats, poultry and fish. The list below describes food sources of common antioxidants.
• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.