Antioxidants: Protecting Healthy Cells

Our bodies work hard to fight off diseases and infections, but when we are exposed to things such as pollution, smoking, and the ultraviolet light from the sun, we produce free radicals that attack healthy cells. After these healthy cells become weakened, it is easier to develop diseases such as cancers and cardiovascular disease. Antioxidants work to protect healthy cells from damage caused by the free radicals, and these include vitamins such as C and E, and carotenoids such as beta-carotene, lycopene, and lutein.  

Carotenoids 

Known carotenoids such as beta-carotene, lycopene, and lutein work hard to fight the damage free radicals cause. If foods are high in carotenoids, they can help reduce the risk of cancer and even macular degeneration.  

Examples of these foods include red, orange, deep yellow, and dark green leafy vegetables; items in these categories include sweet potatoes, spinach, carrots, tomatoes, broccoli, winter squash, and Brussels sprouts.  

Vitamin E 

The main role of vitamin E is to act as an antioxidant. Vitamin E can help prevent cancer, heart disease, and cataracts through aging. It can also work with vitamin C to give protection against some chronic diseases. Sources of vitamin E include vegetable oils, wheat germ, whole grains, and fortified cereals, seeds, nuts, and peanut butter.  

Vitamin C  

Vitamin C offers a wide range of health benefits, including protection from infection and cell damage, production of collagen (connective tissue that holds bones and muscles together), and iron absorption.  

Foods rich in vitamin C include citrus fruits such as oranges, grapefruits, and tangerines, as well as strawberries, sweet peppers, potatoes, broccoli, and tomatoes.  

Challenges to Healthful Eating 

Eating well-balanced meals and snacks each day helps build healthful eating habits. 1 ½ to 2 cups of fruits and 2 ½ to 3 cups of vegetables is a good start daily for adults. Remember, if you choose to eat frozen or canned fruits or vegetables, choose the sources without the added salt and sugars.  

Many health authorities recommend that your intake of these sources come from food instead of supplements, and there is not enough research to show if the supplements prevent diseases, and some may even have the chance of increasing your risk to develop them, so it is always wise to ask a registered dietitian or your doctor before taking them.  

 

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