What are antioxidants and how do they protect our body? Manufacturers may use the word antioxidants as a selling point, but do we really know what antioxidants do for us?
Antioxidants are substances found in foods that protect our bodies’ cells from damage. Nutrients such as beta carotene, lutein, lycopene, vitamins C and E, A, zinc and selenium are all antioxidants.
Pollution, tobacco smoke, chemicals or unhealthy fats can react with oxygen in our bodies. This is called oxidation. The chain reaction is like a bouncing ping pong ball. The bouncing ball, also called free radicals, may kill or damage your healthy cells. Free radical damage has been shown to be responsible for aging, tissue damage, and some diseases such as cancer, heart disease, and diabetes. Fortunately, with the help of antioxidants from food, you can prevent the free radicals in your body from attacking your healthy cells.
It is like cutting an apple and having it turn brown. Dip the apple slices into orange juice, which contains a key antioxidant Vitamin C, the apples stay their natural color.
So which foods contain these powerful antioxidants? Beta – Carotene is found in dark orange fruits and vegetables. Beta carotene is a carotenoid and can be turned into the active form of Vitamin A. Examples of beta carotene-rich foods in season now are carrots, cantaloupe, apricots, and mangos. Lutein is found in green vegetables like leafy greens, spinach, and kale. It is also found in corn and egg yolks. Lycopene rich foods are usually red in color. Tomatoes, watermelon, papaya, apricots all contain lycopene.
Next are foods rich in Vitamin C, E, and A. Vitamin C are in many fruits and vegetables. Vitamin E is found oils, wheat germ, sunflower, safflower, corn and soybean. Vitamin E are also in nuts like almonds, peanuts and hazelnuts and sunflower seeds. The best sources of Vitamin A are eggs, fortified breakfast cereals, fortified skim milk, orange and yellow vegetables and fruits, broccoli, spinach and most dark green leafy vegetables.
Selenium is a trace mineral. The amount of selenium in the food depends on the amount of selenium found in the soil. Vegetables, brazil nuts, wheatgerm, enriched breads, fish, shellfish, red meat, grains, eggs, poultry, and garlic are good sources.
Eating a variety of foods every day is a way of protecting and keeping our cells healthy. Enjoy this recipe which uses many antioxidants
Crunchy Carrot Salad
1 pound raw fresh carrots (washed and scrubbed or peeled, shredded)
1/2 cup raisins
8 ounces low-fat vanilla or lemon yogurt
Spinach leaves, rinsed (optional)
Nuts (optional)
Wash hands with warm water and soap. Rinse carrots. Scrub or peel carrots. Shred carrots. Mix all ingredients in a large mixing bowl. Cover with plastic wrap and refrigerate for at least an hour. Toss again before serving. Top with sunflower seeds or sliced almonds or chopped peanuts. Serve on a bed of spinach. Enjoy! Serve 6.
