Antioxidants
Our bodies are battlegrounds against infection and diseases. Normal body functions such as breathing or physical activity and other lifestyle habits such as smoking produce substances called free radicals that attack healthy cells. When these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants, such as vitamins C and E and carotenoids, which include beta-carotene, lycopene and lutein, help protect healthy cells from damage caused by free radicals.

The effect of free radicals
Some of the degenerative conditions caused by free radicals include:

   Deterioration of the eye lens, which contributes to blindness
   Inflammation of the joints (arthritis)
   Damage to nerve cells in the brain, which contributes to conditions such as Parkinson's or Alzheimer's disease
   Acceleration of the ageing process
   Increased risk of coronary heart disease, since free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls
   Certain cancers, triggered by damaged cell DNA.

Vitamin supplements

There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form – and some supplements can actually increase cancer risk. For instance, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others, such as lung cancer in smokers, if vitamin A is purified from foodstuffs.

A study examining the effects of vitamin E found that it did not offer the same benefits when taken as a supplement. Also, antioxidant minerals or vitamins can act as pro-oxidants or damaging 'oxidants' if they are consumed at levels significantly above the recommended amounts for dietary intake.

A well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you insist on taking a supplement, seek supplements that contain all nutrients at the recommended levels.

Carotenoids
Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals. Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene); cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein).
Foods high in carotenoids include red, orange, deep-yellow and some dark-green leafy vegetables, like tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash and broccoli.
Vitamin E
Research has demonstrated the broad role of vitamin E in promoting health. The main role of vitamin E is as an antioxidant. It helps protect your body from cell damage that can lead to cancer, heart disease and cataracts as we age. Vitamin E works with other antioxidants like vitamin C to offer protection from some chronic diseases. Vitamin E is found in vegetable oils, salad dressings, margarine, wheat germ, whole-grain products, seeds, nuts and peanut butter.
Vitamin C
Perhaps the best-known antioxidant, vitamin C offers a wide-variety of health benefits, including protecting from infection and damage to body cells, helping produce collagen (the connective tissue that holds bones and muscles together); protecting your body from bruising by keeping capillary walls and blood vessels firm; and helping in the absorption of iron and folate.
To take advantage of these benefits, eat foods rich in vitamin C like citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes.



General recommendations for antioxidants

Research is divided over whether or not antioxidant supplements offer the same health benefits as antioxidants in foods. It is recommended that people eat a wide variety of fresh fruits, vegetables, whole grains, lean meats and dairy products every day.

Your diet should include five daily serves of fruit and vegetables. One serve is a medium-sized piece of fruit or a half-cup of cooked vegetables. It is also thought that antioxidants and other protective constituents from vegetables, legumes and fruit need to be consumed regularly from early life to be effective. See your doctor or dietitian for advice.
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