Antioxidants: The Natural Defenders

We all know that pollution, cigarette smoke, pesticides, and radiation from the sun are bad for our bodies, but did you ever wonder why? It’s because they create substances called free radicals that damage cells, the key building blocks of the body.

Interestingly, cells also produce these harmful compounds on their own as they convert food to energy and even during exercise. Fortunately, we don’t have to move to the moon to escape pollution or figure out how to alter our metabolic processes, because our bodies are armed with natural defenses called antioxidants. But wait, it gets better: You can strengthen this antitoxin army by eating antioxidant-rich foods.

How do they protect us?

Antioxidants make free radicals more stable so they help prevent damage to nearby cells or organs. And we know this is important for staying healthy because studies show that free radicals may contribute to a number of diseases such as cancer, heart disease, stroke, cataracts, lowered immune function, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s. This is why increasing antioxidant-rich foods in your diet really can reduce your risk of disease.

Boost the antioxidants in your diet

Antioxidants can be in the form of vitamins (A, C, and E), minerals (copper, selenium, and zinc), and other plant substances (carotenoids and phytochemicals ). Eat a variety of the following foods to boost these antioxidants in your diet:

• Carotenoids. Sweet potatoes, spinach, carrots, acorn squash, cantaloupe
• Selenium. Tuna, salmon, steak, chicken, oat bran cereal, whole wheat bread
• Vitamin A. Skim milk, cheddar cheese, beef, chicken, eggs
• Vitamin C. Strawberries, oranges, grapefruit, tomatoes, red peppers, broccoli
• Vitamin E. Canola oil, wheat germ oil, almonds, avocados, peanut butter

Are you eating an antioxidant-rich diet?

The best way to know the answer to this question is to make sure you eat plenty of whole grains, fruits, and vegetables. Since most antioxidants are found in healthy, whole foods, a person will not only gain cell protection but will also experience numerous health benefits. Foods containing antioxidants are often lower in saturated fat and cholesterol and higher in fiber, all of which are also important for maintaining heart health and an ideal body weight.

10 easy ways to increase antioxidants in your diet

1. Drink a glass of orange or vegetable juice.
2. Add blueberries or strawberries to oatmeal and other cereals.
3. Spread all-natural peanut butter on whole grain toast.
4. Add tomatoes to a tuna fish sandwich (use light mayo).
5. Sprinkle seeds, walnuts, or slivered almonds on salads.
6. Choose vegetable soups instead of creamy or noodle soups.
7. Dress up sandwiches with spinach leaves, tomatoes, or red pepper slices.
8. Top tacos or burritos with guacamole and salsa.
9. Load baked potatoes with low-fat cheddar cheese and broccoli.
10. Incorporate vegetables like eggplant, zucchini, and green peppers into pasta sauces.