An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction involving the loss of electrons which can produce free radicals. In return, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell. Antioxidants terminate these chain reactions by removing free radical intermediates and inhibit other oxidation reactions. They do this by oxidizing themselves, so antioxidants are often reducing agents such as thiols, ascorbic acid (vitamin C), or polyphenols.
Vitamin C and Vitamin E are effective because they help reduce a variety of reactive oxygen species and are quickly regenerated back to their active form to neutralize the next set of free radicals. Vitamin C and E naturally boost our immune system.
Vitamin C is abundant in fruits and vegetables and offers antioxidant protection against bacterial and viral invaders. Food sources are the following: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers.
Vitamin E is generally found in nuts, seeds, vegetable oils, and wheat germ to protect unsaturated fat in cell membranes as well as fatty nerve tissue from oxidative destruction. Food sources are the following: broccoli (boiled), avocado, chard, mustard and turnip greens, mangoes, papaya, pumpkin, red peppers, spinach (boiled), and sunflower seeds
Beta-Carotene and other Carotenoids are colored nutrients or antioxidants generally found in fruits and vegetables as well. This includes beta-carotene (the orange color in carrots) and lycopene (the red color in tomatoes). Food sorces are the following: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
These foods are also rich in antioxidants: Prunes, Apples, Raisins, Plums, Red grapes, Alfalfa sprouts, Onions, Eggplant, Beans.
