Antioxidants:what Are They And What Are Their Sources?

Antioxidants:what Are They And What Are Their Sources?

By:


The definition of an antioxidant is a substance that may protect cells in the body against free radicals. Free radicals are molecules produced during normal metabolism or as a result of an unhealthy diet or exposure to pollution and toxins.

Antioxidants are nutrients, vitamins and minerals, that are capable of counteracting the damages that the free radicals do in the body. As well they are enzymes, proteins that assist the body in chemical reactions. Because normal metabolism is occurring every moment in our bodies producing these damaged cells, incorporating antioxidants in our diet is crucial.

Antioxidants may improve the immune system and are known to play a role in the prevention of diseases such as cancer, heart disease and stroke, Alzheimer's disease, and diabetes.

Eating a diet rich in fruits and vegetables that contain antioxidants can boost your immune system to lower your risks of infections such as colds and flu.

The natural antioxidants include vitamin C and vitamin E, Bata-carotene and other carotenoids and the mineral selenium. This will be found in colorful fruits and vegetables especially those with hues of purple, red, orange, yellow or blue.

For your body to receive the biggest benefits of the antioxidants in these colorful foods it is best to eat the foods raw as much as possible, or lightly steamed. Avoid boiling and overcooking because these processes decrease the nutrient value of the foods.

The common sources of vitamin C are berries, such as the blueberry, black berry, elderberry, black current and cranberry. It is found in fruits such as honeydew, mangoes, papaya, grapefruit, nectarines, oranges and kiwi. The vegetables that have a high concentration of vitamin C are sweet potato, cauliflower, all peppers, tomatoes, broccoli, and kale.

Examples of fruits that beta-carotene and other carotenoids are found in are apricots cantaloupe, pink grapefruit, tangerines, peaches, nectarines and watermelon. The common vegetables containing these antioxidants are beets, broccoli, kale,sweet potato, tomatoes, spinach, corn and green peppers.

Some of the food sources for vitamin E are mangoes, papaya, carrots, broccoli, pumpkin, spinach, red pepper and sunflower seeds.

Several other fruits rich in antioxidants are prunes, plums, red grapes, apples and all berries in general. As well these super foods, onions, beans, eggplant and alfalfa sprouts, are excellent source of antioxidants.

There are two minerals that are known for their ability to boost the immune system because of their antioxidant content. They are selenium and zinc.

Brazil nuts are one of the biggest source of selenium, as well as tuna beef, poultry, pecans and other nuts, fortified breads and other grain products.

Food sources for the trace mineral zinc are oysters, beans, red meats, poultry, seafood, fortified cereals, whole grains and dairy products.

By following the recommended daily allowance for the intake of these vitamins and minerals, the body will be getting the amounts to achieve optimal health and have a healthy immune system.

Natural food choices is the optimal way of providing your body with these important nutrients and many others that your body needs to stay healthy. There are times when the food sources are not available or may be to expensive. A whole food multivitamin, preferable one with water soluble pharmaceutical grade vitamins, can be added to your daily regime.

About the Author:
Elaine Savard provides more information about good nutrition on her website. As well at http://www.papillarythyroidcancerguide.com/ she presents information about thyroid cancer.



Article Originally Published On: http://www.articlesnatch.com


Tags: , , , ,

|

Loading...
Related....
Videos...

Recent Nutrition Articles

Comments

Still can't find what you are looking for? Search for it!

Loading

Site Navigation:

Copyright 2005-2011 ArticleSnatch, LLC - All Rights Reserved.
Privacy Policy | Terms of Service.