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 free radicals that damage the key building blocks of the body—our cells.

Interestingly, cells produce free radicals on their own as they convert food to energy and even during exercise. Fortunately, our bodies are armed with natural defenses called antioxidants. You can strengthen this antitoxin army by eating antioxidant-rich foods.

How do antioxidants protect us?

Antioxidants make free radicals more stable, which helps prevent damage to nearby cells or organs. 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 other health benefits. For instance, 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.