What Are Antioxidants?

• They’re chemicals that fight a process in your cells called oxidation. The main source is plant-based foods, but our body makes some, too. Most of us are familiar with vitamins C and E, beta-carotene, and the minerals selenium and manganese. Plant nutrients and chemicals like flavonoids, phenols, polyphenols, and phytoestrogens are also antioxidants.
• Each one antioxidant works differently, but together they form a team that fights free radicals. They cause the oxidation process that damages our cells and the genetic material inside them. Our body makes free radicals as it processes food, sunlight, and toxins like smoke, pollution and alcohol. Antioxidants either stop free radicals before they form or break them down, so they’re harmless.
• Vitamin E is stored in fat (fat-soluble). It fights off free radicals that attack fats in your cell walls. It may also stop LDL cholesterol from turning into a form that could harden your arteries (Oxidized Cholesterol) and lead to cardiovascular disease. Where to get it: Whole grains, vegetable oils (olive, sunflower, canola), nuts, and green leafy vegetables.
• Vitamin C is stored in water (water-soluble). It may help prevent cancers of the stomach, lung, and digestive system. Where to get it: Green vegetables, tomatoes, and citrus fruits like oranges and grapefruits. Choose raw foods because cooking may destroy it.
• Beta-carotene is a fat-soluble carotenoid (those are the yellow, orange, and red pigments in vegetables and fruits). Our body turns it into retinol, which helps you see.Where to get it: Fruits, grains, carrots, squash, spinach, and other green vegetables.
• Lycopene is carotenoid which may help protect against prostate, lung, and breast cancer. Where to get it: Cooked and processed tomatoes are a good and common source. Heating the tomatoes makes it easier for your body to absorb the lycopene. Add a bit of fat like olive oil to further help your body use this nutrient.
• Selenium is found in soil and water, this mineral helps your thyroid work. Research suggests it can help protect against cancer, especially of the lung, colon, and prostate. Where to get it: Grains, onions, garlic, nuts, soybeans, seafood, meat, and liver.
• There are more than 4,000 different Flavonoids found in fruits and veggies. Every plant contains a different flavonoid combination. They may help protect against heart disease, cancer, arthritis, aging, cataracts, memory loss, stroke, inflammation, and infection. Where to get them: Green tea, grapes, red wine, apples, chocolate, and berries.
• Fatty Acid Omega-3s help protect against heart disease, stroke, arthritis, cataracts, and cancer, but Omega-6s help improve eczema, psoriasis, and osteoporosis. Our body can’t make these essential fatty acids, which help stop inflammation. Unfortunately most people get far more Omega-6 in their diet and far less Omega-3 than they need. Just keep in mind that a balanced ratio is four parts Omega-6 to one part Omega-3. Where to get them:
  • Omega-3s: Salmon, tuna, sardines, walnuts,
  • Omega-6s: Vegetable oils, nuts, poultry.

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