There are free radicals formed in our bodies all the time. Free radicals are unstable chemicals. Free radicals can attack the cells of your body, affecting the cardiovascular, neurological, and immune systems. They also attack and destroy mitochondria — the cells that produce energy in the body. A small amount of free radicals are not a problem. Our body produces its own batch of free radical eliminators called “antioxidants” to seek out and destroy free radicals. We also get small amounts of antioxidants from the foods we eat, such as certain fresh fruits and vegetables.

Problems occur when free radicals become too numerous. When our body fails to produce enough antioxidants quickly enough — or additional free radicals are created by high stress, poor diet, lack of sleep or environmental toxins — healthy cells and tissues get damaged. Antioxidants inactivate or destroy the free radicals which damage cells, blood vessel walls and start heart or other diseases. Antioxidant vitamins C, E and beta carotene make free radicals harmless. Dark green, dark yellow fruits and vegetables are good sources of these vitamins. There are also other non-nutritient substances called indoles, phenols, flavones and isothiocyantes which are found in the same foods which are also protective against cancer.

Check the list below to find items containing the high amount of the vitamin.

VITAMIN C - Vegetables and herbs: sweet yellow peppers, fresh thyme, parsley, kale, broccoli, brussel sprouts, snow peas, cauliflower, sweet potatoes, asparagus, green peppers.
Fruits: black currants, kiwifruit, papaya, strawberries, lemons, other citrus fruits.

VITAMIN E - Cooking oils such as: wheat germ oil, sunflower oil, almond oil, hazelnut oil, safflower and grapeseed oil.
Seeds and nuts: sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, brazil nuts, pistachios, pumpkin seeds.
Vegetables: reed sweet peppers, turnip greens, butternut squash, beet greens, swiss chard, spinach, and broccoli.
Fruits: avocado, mango, kiwifruit, blackberries and cranberries.

BETA CAROTENE - Vegetables and herbs: carrots, sweet potatoes, winter squash, pumpkin, dark leafy vegetables (such as kale, spinach, watercress, dandelion), broccoli, asparagus, greens of beets, turnips.
Fruits: mangoes, melons (cantaloupe), apricots, papayas, peaches, nectarines.

Did you Know?

A 100 g serving of papaya contains more vitamin C than the same amount of oranges.

ABOUT THE AUTHOR

Maya Gavric, entrepreneur, consultant, former realtor, writer, web developer, artist and marketing coach has been working, researching and reporting on the Internet for years. Her numerous articles offer valuable insight and tips on wide variety of topics. In recent times she has paid particular attention to knowledge management on the Internet and environmental problems, exploring how our attention to hot issues might best transform current situation into better practice.

The article "Antioxidants" reprinted with permission.