Meet the Superheroes in Your Diet

Super heroes are an important part of our culture. We all love our super-heroes. And for our bodies their superheroes are called antioxidants. The main function of antioxidants is to protect our cells from oxidative damage. Antioxidants may also improve immune function and help prevent chronic diseases such as cancer and heart disease.

Oxidation is a natural process of life, it’s one of the contributors to aging. It is a reaction that occurs for various reasons, and results in the production of free-radicals.

The free radicals produced by oxidation are like the villains, they damage the cells of our bodies because they are what we call “unstable” meaning they are missing an important part of themselves – an electron (special sub atomic particle) from their outermost electron orbital. As a result, they are always looking to steal an electron from any innocent cell to complete their orbitol.

It follows that free radicals will produce more free radicals which will do more damage to our bodies. So it’s important we find ways to defend ourselves and stop the destruction before it goes too far. There are many reasons the free radicals get produced in the body, some of them you can avoid like smoking, others not so much like air pollution, sun exposure. EVEN exercise produces free radicals.

Your mission is to counteract the destruction caused by free radical production and save our cells by choosing foods which provide antioxidants to support our systems.

Super hero veggies

But where do we find antioxidants? Fruits and vegetables are the number one go to source for antioxidants. Eating the right number of servings of fruits and vegetables everyday is the best way to get your antioxidants. Other sources include: whole grains, nut and seeds, coffee, tea and even chocolate.

Here are some examples of nutrients that may function as antioxidants and where you can find them:

Vitamin E

Vitamin E is considered one of the, if not the greatest antioxidant.This is the primary function of the vitamin. Nuts and seeds (especially sunflower seeds!), vegetable oils and avocado are very high in vitamin E.

Vitamin C

Most fruits and vegetables, but especially citrus fruits like oranges and grapefruit, will give you Vitamin C. Where Vitamin C is concerned, fresher is better, and you don’t want to overcook your veggies because excessive heat and oxygen destroys Vitamin C.

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Vitamin A

Vitamin A has many functions and one may be to act as an antioxidant. Vitamin A is particularly important in keeping eyes and skin healthy. Find Vitamin A in meat, specifically liver, as well as dairy products and fish.

Selenium

Selenium is a mineral that functions as an antioxidant. Brazil nuts are very high in selenium. Meat, poultry, seafood, eggs, beans and grains products also provide selenium.

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Carotenoids

Carotenoids are a group of compounds that act as antioxidants. They include beta-carotene, lycopene (found in tomoatoes), lutein, and zeaxanthin. Carotenoids are pigments which give colour to many fruits and vegetables dark green, orange, yellow and red. Beta-carotene is a carotenoid may have additional benefits because it is converted to Vitamin A, another antioxidant, in the body.

Flavonoids

Flavonoids are another group of compounds, many of which have been shown to have antioxidant properties. Flavonoids are found mainly in berries (especially dark coloured ones like blueberries), onions, apples as well as cocoa (think chocolate!) tea (particularly green tea) and wine.

Antioxidant Supplements

There are many supplemental forms of all of these nutrients available. However, as long as you follow an adequate, balanced and nutritious diet and have all the recommended servings of fruits and vegetables, in every colour, you should have no trouble meeting your body’s antioxidant needs and therefore not require supplementation. More research is needed into the validity of antioxidant supplementation. You can have too much of a good thing and some antioxidants, like the fat soluble vitamins A & E can be toxic if you exceed the recommended amount.

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