Other issues of Nutrition Advisor

Outstanding antioxidants

Antioxidants and free radicals...you’ve probably heard of these terms, but do you really know what they are and what they do? To understand how antioxidants work, it’s best to go back to the basics. Your body relies on a constant supply of oxygen to help it produce energy. While oxygen is a basic necessity, there’s another side to the story. When you breathe in oxygen, your body burns it for energy. In the process, by-products, called free radicals, are formed. Free radicals essentially attack body cells and tissues, which can lead to the development of health problems, like heart disease, cancer, arthritis and cataracts. Antioxidants help to fight free radicals by rounding them up and converting them to less harmful by-products that are eliminated by the body. These amazing antioxidants are beta carotene, vitamin C, and vitamin E and carotenoids.

Vitamin C
You’re probably very familiar with vitamin C, or ascorbic acid. It is a water-soluble vitamin that helps to attack the free radicals in body fluids (rather than fat tissue). Vitamin C has many important functions, such as helping to produce collagen, aiding in the formation and repair of red blood cells, protecting against bruising by keeping blood vessels and capillaries firm, aiding in the absorption of iron, keeping gums healthy, and healing cuts and wounds.

Citrus fruits generally come to mind when thinking about vitamin C, but it is found in many other plant sources. Guava, red bell peppers, papaya, orange juice, oranges, broccoli, kiwis, and strawberries are excellent sources of vitamin C. Try to include at least one of these vitamin C-rich foods a day.

Vitamin E
Vitamin E is a fat-soluble vitamin that is actually made up of a group of substances called tocopherols. Their primary mission is to fight free radicals. Vitamin E helps to stabilize cell membranes and prevent the breakdown of unsaturated fats in foods.

Vitamin E is found mainly in vegetable oils. Some good food sources that will help you to meet your daily needs include wheat germ, sunflower oil, sunflower seeds, almonds and hazelnuts.

Vitamin E
Carotenoids are found in the natural colors of fruits and vegetables. They are important for vision, bone and tooth growth, reproduction, and hormone synthesis and regulation. There are over 500 different types found in plant sources, but the three that are essential are beta-carotene, lutein, and lycopene. Beta-carotene, the most potent and well known, is found in the yellow and orange fruits and vegetables. Carrots are the most common source of beta-carotene, as well as apricots, cantaloupes, mangoes, red and yellow peppers, and sweet potatoes. Lutein is the dark green component in plant foods, like spinach. Lycopene is the red component in plants like tomatoes. Lycopene can also be found in grapefruits and watermelon.

An easy way to add rich sources of carotenoids to your diet is to include at least one of the following foods each day: sweet potatoes, pumpkin, carrots, apricots, butternut squash, cantaloupe, kale, and mangos.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information visit these sources:

• 5 A Day for Better Health Program, National Cancer Institute
• American Dietetic Association
• American Cancer Society

Other issues of Yale-New Haven Nutrition Advisor:

• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.