Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.
They are sometimes called “free-radical scavengers.”
The sources of antioxidants can be natural or artificial. Certain plant-based foods are thought to be rich in antioxidants. Plant-based antioxidants are a kind of phytonutrient, or plant-based nutrient.
Free radicals are waste substances produced by cells as the body processes food and reacts to the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result. This can harm cells and body function. Free radicals are also known as reactive oxygen species (ROS).
Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, for example, pollution, UV exposure, and cigarette smoke.
Oxidative stress has been to heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson’s disease, and other inflammatory or ischemic conditions.
Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health.
Types of Antioxidants and the Top Food Sources
Phytonutrients
These are chemical compounds found in plants, and they have a variety of possible health benefits for the body, including antioxidant activity. Scientists estimate there are more than 4,000 phytonutrients, though only a small fraction have been closely studied. (3) Some of the more studied phytonutrients include:
Anthocyanins
These are found in blue and purple fruits and veggies, such as berries, eggplant, purple potatoes, carrots, and asparagus. These antioxidants help promote blood vessel health.
Resveratrol
This type of antioxidant is found dark chocolate, red wine, peanuts, and grapes. They have been shown to help promote heart and lung health, help prevent certain types of cancer, and reduce inflammation overall.
Isoflavones
They’re found in soybeans. They may help promote bone health, decrease joint inflammation, ease menopause symptoms, and help protect against breast cancer.
Lycopene
This is found in tomatoes and tomato products, pink grapefruit, watermelon, and red peppers. These help promote prostate and heart health.
Lutein
This antioxidant is found in spinach, Brussels sprouts, broccoli, lettuce, kale, artichokes, and collard greens. This antioxidant can help promote eye and heart health and may play a role in preventing some cancers. This one is the precursor to vitamin A and this antioxidant is high in orange produce items such as carrots, apricots, sweet potatoes, and pumpkin. It is also found in dark leafy greens such as spinach, collard greens and kale. Beta-carotene plays a role in healthy vision, immunity, and bone health.
Vitamin and Mineral Sources of Antioxidants
Vitamins and minerals can also perform antioxidant activity. Here are some examples.
Vitamin E
This vitamin is found in eight various chemical forms in food, but alpha-tocopherol is the only form that meets human vitamin E needs. In addition to helping the body carry out its normal functions, vitamin E limits the production of free radicals.
Foods high in vitamin E, along with their daily values (DVs), include:
Wheat germ oil (1 tablespoon [tbsp]), 100 percent DV
Sunflower seeds, dry roasted (1 ounce [oz]), 37 percent DV
Almonds, dry roasted (1 oz), 34 percent DV
Sunflower or safflower oil (1 tbsp), 25–28 percent DV
Hazelnuts, dry roasted (1 oz), 22 percent DV
Vitamin C
If you see ascorbic acid listed on your food labels, your eats contain vitamin C. This nutrient is naturally occurring in many plant-based foods, and it not only acts as an antioxidant, but it revives other antioxidants attacked by free radicals such as vitamin E. Research suggests vitamin C may help protect against various diseases, including certain types of cancers, and heart disease.
Foods high in vitamin C include:
Red bell pepper, raw (½ cup), 158 percent DV
Orange juice (¾ cup), 155 percent DV
Orange (1 medium), 117 percent DV
Grapefruit juice (¾ cup), 117 percent DV
Kiwi (1 medium), 107 percent DV
Selenium
This vitamin exists in two forms: inorganic (selenate and selenite) and organic (selenomethionine and selenocysteine). The body can use both forms of this vitamin, which you can get from various plants and animals. Selenium is a powerful antioxidant that may help protect the heart and body from developing certain types of cancer.
Foods high in selenium include:
Brazil nuts (1 oz), 777 percent DV
Yellowfin tuna (3 oz), 131 percent DV
Halibut (3 oz), 67 percent DV
Sardines, in oil with bones (3 oz), 64 percent DV
Ham, roasted (3 oz), 60 percent DV
Copper
This vitamin is both a pro-oxidant (meaning it causes free radical damage) and an antioxidant. Copper is composed of a powerful antioxidant enzyme and ceruloplasmin, a protein responsible for transporting iron to your tissues. Balance of copper is the key — too much makes it destructive to the body and not enough doesn’t provide ample protection.
Not getting enough copper affects the levels of selenium, iron, catalase, and glutathione — all powerful antioxidants.
Foods high in copper include:
Oysters (3 oz), 539 percent DV
Black beans (1 cup), 181 percent DV
Soy protein powder (1 scoop), 131 percent DV
Granola (1 cup), 88 percent DV
Tomato puree (1 cup), 80 percent DV
Zinc
This vitamin is instrumental in the activity of about 100 enzymes in the body. (15) Among its known anti-inflammatory powers is protection of the arteries. Zinc also helps maximize the immune system.
Foods high in zinc include:
Oysters (3 oz), 607 percent DV
Beef roast (3 oz), 47 percent DV
Alaskan King crab (3 oz), 43 percent DV
Beef patty (3 oz), 35 percent DV
Breakfast cereal, fortified with 25 percent DV (¾ cup), 25 percent DV total
Iron
This nutrient helps protect the cell membrane from damage (oxidation). It’s found in two forms: iron connected to a special protein that helps with absorption (heme) and one without the attached protein (nonheme). Nonheme iron is found in plant foods and fortified foods, while meat, seafood, and poultry contain both nonheme and heme iron.
Foods high in iron include:
Breakfast cereal, fortified with 100 percent DV (¾ cup), 100 percent DV total
Oysters (3 oz), 44 percent DV
White beans, canned (1 cup), 44 percent DV
Dark chocolate, 44–69 percent cacao solids (3 oz), 39 percent DV
Beef liver (3 oz), 28 percent DV
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