Sources of Natural Antioxidants

The American Cancer Institute defines antioxidants as substances in our bodies that interact and bond with unstable molecules called free radicals. Among wellness organizations, there is much thought that a diet rich in antioxidants can prevent diseases by protecting the cell wall from free radical attacks. However, studies have not conclusively shown a direct link between the antioxidants we eat and improved health. Instead, wellness organizations like the National Cancer Institute and Prevention Magazine are making a more conservative recommendation. Since diet has been shown to affect wellness, they are simply recommending a diet balanced with a wide range of antioxidant-rich foods. The following are just some of the food groups rich in antioxidants; but, with a little research, you can find a palatable and healthy balance that works with your own lifestyle.

Orange Fruits and Vegetables

• Brightly colored vegetables like sweet potatoes are rich in beta-carotene.

  Brightly colored fruits and vegetables like sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin and mangos are rich in the carotenoid and beta-carotene. In plants, carotenoids protect the plant from the sun's harmful rays. Our bodies convert beta-carotene to Vitamin A. In its original form, carotenoids are powerful antioxidants that are thought to boost the immune system.

Green, Leafy Vegetables

• Collard greens are rich in the carotenoid, Lutein.

  Green, leafy vegetables including collard greens, spinach and kale in addition to having some levels of beta-carotene are rich in lutein. Classified as a carotenoid, lutein is thought to battle free radicals caused by the sun's ultravoilet radiation and may protect the eyes from blindness and macular degeneration.

Red, Fleshy Fruits

• Lycopene is found in tomato and tomato products.

  Another carotenoid, Lycopene is found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges and other foods. Because our bodies don't convert it to Vitamin A, it's a stronger antioxidant than beta-carotene. And surprisingly, tomato in sauce, ketchup or canned form has a higher lycopene concentration than in fresh form.

Legumes and Grains

• In the United States, wheat bread is rich in selenium.

  Unlike carotenoids, selenium isn't an antioxidant nutrient, but rather a mineral needed in enzymatic mechanics. Like zinc, which is an essential dietary mineral, selenium is obtained only through diet. Rice and wheat are major sources of the mineral. In the United States, selenium-rich soil transfers the mineral to plant food. Livestock fed selenium-rich feed retain it in muscle tissue.

Onions, Garlic and Leeks

• Onion, garlic and leeks are part of the allium vegetable group rich in flavonoids, vitamin C, selenium and sulfur compounds. Like tomato products, these vegetables retain their potential antioxidant properties, even when cooked. If you have an aversion to onion and garlic, the antioxidant properties of the allium group can be taken in pill form.

Berries

• Color pigments in berries act as powerful antioxidants.

  Blueberries, blackberries, raspberries and strawberries are some of the richest in antioxidant components. In fact, according to the USDA's rating system for antixoidant levels, berries took many of the top 10 spots. Berries including cranberries are rich in phytochemicals that impart natural color, flavor and scent. By pairing berries with other antioxidant foods, you can consume a daily dose of healthy antioxidants and nutrients. for example, ellagitannin, a substance in raspberries and strawberries is thought to prevent the growth of cancerous cells while anthocyanis, found in blueberries, is thought to protect brain cells.