The cells of the body face threats every day. Viruses and infections attack them. Free radicals can also damage cells and DNA. Some cells can recover from damage, while others can not. Scientists believe that molecules called free radicals can contribute to the aging process. They can also contribute to diseases, such as cancer, diabetes and heart disease.
Antioxidants are chemicals that help stop or limit the damage caused by free radicals. Your body uses antioxidants to balance free radicals. This prevents them from causing damage to other cells. Antioxidants can protect and reverse some of the damage. They also increase their immunity.
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Free radicals are natural or artificial elements. They may be:
- chemicals that your body produces by converting food into energy;
- environmental toxins, such as tobacco, alcohol and pollution;
- ultraviolet rays from the sun or tanning beds;
- substances found in processed foods.
You can help fight and reduce free radicals and the damage they cause. You can stop smoking, expose yourself to the sun safely and eat healthy. Antioxidants can also help.
Your body produces some antioxidants. You can also get them in certain foods and vitamins. Common antioxidants include:
- Vitamin A;
- vitamin C;
- Vitamin E;
- beta carotene;
- lycopene;
- lutein;
- selenium.
You can get most of these antioxidants by eating a healthy diet. This includes a mixture of fruits and vegetables of different colors. Whole grains, seeds and nuts also provide good nutrients.
- Vitamin A is found in milk, butter, eggs and liver.
- Vitamin C is found in most fruits and vegetables. Eat fruits such as berries, oranges, kiwis, melons and papayas. Eat vegetables such as broccoli, peppers, tomatoes, cauliflower, Brussels sprouts and kale.
- Vitamin E is found in some nuts and seeds. For example, almonds, sunflower seeds, hazelnuts and peanuts. You can find it in green leafy vegetables like spinach and kale. You can also find it in soy, sunflower, corn and canola oils.
- Beta carotene is found in brightly colored fruits and vegetables. Eat fruits such as peaches, apricots, papayas, mangoes and melons. Eat vegetables such as carrots, peas, broccoli, squash and sweet potatoes. It is also found in some leafy green vegetables such as beet greens, spinach and kale.
- Lycopene is found in pink and red fruits and vegetables. This includes pink grapefruit, watermelon, apricots and tomatoes.
- Lutein is found in green leafy vegetables such as spinach, cabbage and kale. You can also find it in broccoli, corn, peas, papayas and oranges.
- Selenium is in pasta, bread and cereals, including corn, wheat and rice. You can find it in products of animal origin, such as meat, fish, turkey and chicken. You can also find it in nuts, legumes, eggs and cheese.
Each antioxidant has a different chemical composition. Each offers different health benefits. Too much of an antioxidant can be harmful. Talk to your doctor before changing your diet or taking supplements.
Issues to consider
Doctors recommend eating a balanced diet that includes fresh fruits and vegetables. A large number of products contain natural antioxidants. They also contain minerals, fiber and other vitamins. Eating healthy can help reduce the risk of certain diseases. However, antioxidants alone do not prevent chronic diseases.
Some people choose to take antioxidant supplements. However, many are not balanced. They are also not approved or regulated by the FDA. This means that the suggested dose and ingredients listed on the bottle may not be correct.
You also respond to antioxidants in different ways. These can cause health risks or negative effects on your health. For example, people who smoke are at risk of getting lung cancer. Taking high doses of beta-carotene may increase the risk of this disease. Antioxidants can also interact with some medications.
Talk to your doctor before taking high doses of antioxidants. He can help you determine what supplements, if any, are right for you.
Questions to ask your doctor
- What other antioxidants can I find in food?
- How do I know what types of antioxidants are good for me?
- Should I take antioxidant supplements if I am a smoker?
- Should I take antioxidant supplements if I already have cancer?