Antioxidants what do

Diabetes and Nutrition. Calcium: What You Need to Know. Path to improved health Free radicals are natural or man-made elements. They can be: Chemicals your body produces by turning food into energy. Environmental toxins, like tobacco, alcohol, and pollution. Ultraviolet rays from the sun or tanning beds. Substances found in processed food. 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.

Vitamin A is in milk, butter, eggs, and liver. Vitamin C is in most fruits and vegetables. Eat fruits such as berries, oranges, kiwis, cantaloupes, and papayas. Eat vegetables such as broccoli, bell peppers, tomatoes, cauliflower, Brussels sprouts, and kale.

Vitamin E is in some nuts and seeds. For example, almonds, sunflower seeds, hazelnuts, and peanuts. You can find it in green leafy vegetables such as spinach and kale. You also can find it in soybean, sunflower, corn, and canola oils. Beta-carotene is in brightly colored fruits and vegetables. Eat fruits such as peaches, apricots, papayas, mangoes, and cantaloupes.

Eat vegetables such as carrots, peas, broccoli, squash, and sweet potatoes. It also is in some leafy green vegetables such as beet greens, spinach, and kale. Lycopene is in pink and red fruits and vegetables. This includes pink grapefruits, watermelon, apricots, and tomatoes. Lutein is in green leafy vegetables such as spinach, collards, and kale. You also can find it in broccoli, corn, peas, papayas, and oranges.

Selenium is in pasta, bread, and grains, including corn, wheat, and rice. You can find it in animal products, like beef, fish, turkey, and chicken.

You also can find it in nuts, legumes, eggs, and cheese. Things to consider Doctors recommend eating a balanced diet that include fresh fruits and vegetables. Questions to ask your doctor What other antioxidants can I find in food? Recent Blog Articles. Health news headlines can be deceiving. Why is topical vitamin C important for skin health?

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Berries, green tea , coffee, and dark chocolate are renowned for being good sources of antioxidants Meat products and fish also contain antioxidants, but to a lesser extent than fruits and vegetables 15 , Antioxidants can increase the shelf life of both natural and processed foods. For instance, vitamin C is often added to processed foods to act as a preservative Your diet is an essential source of antioxidants, which are found in animal and plant foods — especially vegetables, fruits, and berries.

Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble ones act primarily in cell membranes. Notable examples include curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances function as antioxidants but also have potent anti-inflammatory activity 19 , Some studies even show that high doses of antioxidants increase your risk of death 23 , For this reason, most health professionals advise people to avoid high-dose antioxidant supplements , although further studies are needed before solid conclusions can be reached.

Eating plenty of antioxidant-rich whole food is a much better idea. Studies indicate that foods reduce oxidative damage to a greater extent than supplements. For example, one study compared the effects of drinking blood-orange juice and sugar water, both of which contained equal amounts of vitamin C. It found that the juice had significantly greater antioxidant power The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various vegetables and fruits, alongside other healthy habits However, low-dose supplements, such as multivitamins, may be beneficial if you are deficient in certain nutrients or unable to follow a healthy diet.

Studies suggest that taking regular, high-dose antioxidant supplements may be harmful. If possible, get your daily dose of antioxidants from whole foods, such as fruits and vegetables. Adequate antioxidant intake is essential to a healthy diet, although some studies suggest that high-dose supplements may be harmful. The best strategy is to get your daily dose of antioxidants from healthy plant foods, such as fruits and vegetables.

Antioxidants help defend your cells from damage. These 12 foods are high in antioxidants and can help keep your cells healthy.