Antioxidants: Protecting Healthy Cells

Daily activities such as working out, breathing, or other habits such as smoking, produce free radicals in the body that attack normal healthy cells. The damaged cells are more sensitive to different types of cancers or cardiovascular diseases. Carotenoids, vitamin C, and vitamin E are all antioxidants that help keep healthy cells protected from free radicals. 

Three of the most beneficial carotenoids that fight free radical damage are beta-carotene, lycopene, and lutein. Some foods that are high in carotenoids are foods that are orange, red, and dark green; which can include spinach, carrots, tomatoes, and sweet potatoes. Carotenoids are beneficial in helping to prevent certain types of cancers, and also help with vision.

Vitamin E, as an antioxidant, can help protect against cell damage that leads to cancer, cataracts in the eyes, and heart disease. Vitamin E works in conjunction with vitamin C to help protect against chronic diseases. Foods that contain vitamin E are whole grains, nuts, vegetable oils, and fortified cereals.

The best-known antioxidant is vitamin C because it offers a wide variety of health benefits. It helps with the absorption of iron, protects the body from damage and infection to cells, and also helps with collagen production. Citrus fruits, sweet peppers, and broccoli are a few foods that are high in vitamin C.

It can be hard to eat healthy, well-balanced meals while working long hours and tackling daily life. The best way to fuel the body is to try and eat a variety of foods, being as well-balanced as possible. For adults, it is important to try and eat 2 ½ cups of vegetables and 1 ½ cups of fruit daily; and to remember that fresh, frozen, dried, and canned all are good options to get in servings of fruits and vegetables. When choosing frozen and canned options, remember to pick options that have no added salt or sugar. 

Healthcare professionals urge getting antioxidants from fruits and vegetables instead of supplements because there is no research that shows antioxidant supplements being beneficial in preventing disease. There have been reports of antioxidant supplements increased the risk of some cancers. Consults a registered dietitian nutritionist or doctor before taking antioxidant supplements. They can evaluate your eating habits and help you decide whether or not a supplement is beneficial for your specific needs. 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/antioxidants-protecting-healthy-cells