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Antioxidants are a class of nutrients that
protect the body from damage caused by
different factors, most importantly oxidative
damage caused by substances called free
radicals. Free radicals also enter the body
through external influences such as
exposure to the sun, pesticides and other
kinds of environmental pollution.

An antioxidant is a chemical that reduces
the rate of particular oxidation reactions in
a specific context, where oxidation reactions
are chemical reactions that involve the
transfer of electrons from a substance to an
oxidising agent.

There are also many kinds of free radicals,
which we are exposed to everyday, for
example, pollution, radiation, cigarette
smoke and herbicides. Antioxidants are
thought to neutralise and stabilise these
free radicals. So, which antioxidants are
naturally found in which foods?

We have Vitamin E: a fat-soluble vitamin
found in vegetable oils, nuts, green leafy
vegetables, and fortified cereals. Some of
the foods containing the highest amounts of
vitamin E are wheat germ oil,almonds,
sunflower seeds, sunflower oil, hazelnuts,
peanuts, spinach, broccoli, kiwi and mango.

Vitamin E is an antioxidant vitamin involved
in the metabolism of all cells. It protects
vitamin A and essential fatty acids from
oxidation in the body cells and prevents
breakdown of body tissues.

Vitamin C: Ascorbic acid is a water-soluble
vitamin present in citrus fruits and juices,
cabbage, green peppers, broccoli, spinach,
tomato, kale, guava, cantaloupe, kiwi,
papaya, and strawberries. It is important in
forming collagen, a protein that gives
structure to bones, cartilage, muscle, and
blood vessels. Vitamin C also aids in the
absorption of iron, and helps maintain
capillaries, bones, and teeth.

Beta-carotene: Beta-carotene is a precursor
to vitamin A. It is present in liver, egg yolk,
milk, butter, spinach, carrots, squash,
broccoli, yams, tomato, cantaloupe,
peaches, and grains. Studies have been
done on beta-carotene's effectiveness for
heart disease, cancer, chronic fatigue
syndrome, Alzheimer's disease,
fibromyalgia, male infertility, and psoriasis.

Coenzyme Q10: CoQ10 boosts energy,
enhances the immune system, and acts as
an antioxidant. A growing body of research
suggests that coenzyme Q10 may help
prevent or treat some of the following
conditions: heart disease, high blood
pressure, high cholesterol, diabetes, and
others.

Primary dietary sources of CoQ10 include
oily fish, organ meats such as liver, spinach,
broccoli, peanuts, wheat germ and whole
grains. Selenium: Selenium is a trace
mineral that is essential to good health but
required only in small amounts.

It helps synthesize antibodies; helps
synthesize co-enzyme Q10and helps
transport ions across cell membranes. The
best sources of selenium are Brazil nuts,
wheat germ, molasses, sunflower seeds,
whole wheat bread and dairy foods.

A diet rich in fresh fruits and vegetables
provides a large supply of these anti-
oxidants, to help eliminate damaging free
radicals. Cooking can destroy some
antioxidants and interfere with the body's
ability to absorb them, so eating raw
vegetables and fruit, and including sprouts
in the diet can help.

Steaming vegetables as opposed to frying,
microwaving or boiling is also a good idea.
Antioxidants are important supplements for
everyone, but especially for those who
exercise on a regular basis. The rational is
that exercise is a highly oxidative process
and, as a consequence, produces free
radicals from aerobic metabolism.
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