Antioxidants are molecules that fight against damage caused by harmful free radicals. Free radicals are also molecules but they can damage our body’s proteins, cells, and DNA. Free radicals are born by several things including exposure to radiation, pollution, and smoking cigarettes. Antioxidants neutralize those free radicals before they get to cause damage to our cells. That’s why it’s crucial to have enough good quality antioxidants in our diet.
What are antioxidants?
- Alpha-lipoic acid – helps to break down carbohydrates and to make energy. Protects the brain and liver.
- Beta-carotene – this pigment is converted to vitamin A in the body and it has antioxidant properties.
- Coenzyme Q10 (ubiquinol) – is involved in the production of energy in cells.
- Copper – The body uses copper for many important functions, for example, to make energy, for connective tissues, and for blood vessels.Â
- Flavonoids – these plant compounds have been linked to a variety of health benefits, including reduced inflammation and protection against chronic diseases.
- Glutathione – is essential for the immune system’s functioning and is vital in building and repairing tissues.
- Lycopene – this red pigment has antioxidant properties and may help to protect against cancer and heart disease.
- Manganese – is necessary for brain and nerve function, and helps with metabolism, calcium absorption, and blood sugar regulation.
- Melatonin – helps with the timing of your circadian rhythms (24-hour internal clock).
- Resveratrol – has anti-inflammatory properties to protect you against diseases like cancer, diabetes, and Alzheimer’s disease. Helps with skin inflammations and arthritis.
- Selenium – this trace mineral is an essential component of several antioxidant enzymes in the body.
- Vitamin A (retinol) – is important to vision, growth, cell division, reproduction, and immunity.
- Vitamin C (ascorbic acid)- is a powerful water-soluble antioxidant that helps to protect cells from oxidative damage.
- Vitamin E – this fat-soluble antioxidant protects cell membranes from oxidative damage.
- Zinc – important to metabolism and immunity system.
What to eat to get them?
- Alpha-lipoic acid – red meat and organ meat, spinach, broccoli, and beets.
- Beta-carotene – carrots, kale, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash.
- Coenzyme Q10 (ubiquinol) – fatty fish and organ meat.
- Copper – organ meats, shellfish, fish, nuts, and seeds.
- Flavonoids – tea, citrus fruit, citrus fruit juices, berries, red wine, apples, and legumes.
- Glutathione – spinach, avocados, asparagus, and okra.
- Lycopene – tomatoes, apricots, melons, papayas, grapes, peaches, watermelons, and cranberries.
- Manganese – clams, oysters, mussels, nuts, soybeans and other legumes, leafy vegetables, coffee, tea, and many spices, like black pepper.
- Melatonin – eggs, fish, nuts.
- Resveratrol – grapes, wine, grape juice, peanuts, cocoa, blueberries, bilberries, and cranberries.
- Selenium – dairy, pork, beef, turkey, chicken, fish, shellfish, and eggs.
- Vitamin A (retinol) – liver, fish, eggs, and dairy products.
- Vitamin C (ascorbic acid)- citrus fruits, tomatoes, and potatoes.
- Vitamin E – almond, sunflower seeds, pine nuts, avocado, fish, and red bell peppers.
- Zinc – oysters, red meat, and poultry.
Read also our How to Boost Immunity!