Antioxidants is a popular nutrition buzzword. But, what exactly are they? And what do they do for our health? Are you getting enough? And what foods contain antioxidants?

In our bodies, we sometimes have molecules called oxidizing agents that actually damage certain cells, like DNA. If you are thinking, “well, that doesn’t sound too good,” you’re right. Luckily, there are molecules called antioxidants that help to prevent the oxidizing agents from damaging the cells in our bodies. Antioxidants are substances—found naturally in many foods—that help protect your body’s cells from damage caused by free radicals (unstable molecules that can harm cells and contribute to chronic diseases, including cancer and heart disease).

Antioxidants can be consumed through our diets. Fruits and vegetables are VERY rich in these substances. Each different color fruit/vegetable have a different kind of antioxidant. Here are some examples of antioxidants and their source:

Beta-carotene (*precursor to Vitamin A)

Color: Red, orange, yellow. Sources: carrots, butternut squash, sweet potato, red peppers, cantaloupe, and dried apricot. The main role of beta-carotene (which can be converted to vitamin A) is to promote normal cell growth. Some research suggests that this antioxidant may prevent cancer cell growth as well.

Lycopene

Color: Red, orange, yellow. Sources: tomatoes! (part of the carotenoid family) some studies, but not all, suggest that lycopene may prevent certain types of cancer.

Selenium

This one is a mineral. Sources: Chicken, fish, and Brazilian nuts (a large amount may be toxic, so supplementation is usually not needed). Selenium is important to promote tissue elasticity, slow the aging process, and improve oxygen flow throughout the body.

Vitamin C

Some examples of food sources of vitamin C are… citrus fruits, green peppers, cabbage, spinach, broccoli, kale, kiwi, and strawberries.

Vitamin E

Also called alpha tocopherol. This is a fat soluble vitamin that is found in mostly nuts, seeds, whole grains, and oils.

Lutein & Zeaxanthin

These antioxidants can be found in dark leafy greens like spinach and kale. They can also be found in egg yolks. Lutein and zeaxanthin can support eye health.

Flavonoids & Polyphenols

These are plant compounds with anti-inflammatory properties found in berries, dark chocolate, tea, coffee, red wine, apples.

Summary

Although there are no studies that prove antioxidants can prevent certain diseases, like cancer, and effects of aging, there are definitely studies that suggest this relationship. The overall message? Eat a variety of fruits, veggies, and whole grains! They are filled with different kinds of vitamins and minerals that will benefit your body.  Make sure you eat different colors of these fruits and vegetables because each of them will provide you with a different vitamin and mineral. Most importantly, enjoy your food!