Many of us hear the word "antioxidant" and we automatically think healthy, but do we really know what an antioxidant does? Many of us may take a multi-vitamin, but what do all of those words on the back really mean, and what do they do in our bodies? What if we want to get a natural form of an antioxidant? Where do Americans get the majority of their antioxidants? Here are some answers.
Antioxidants are substances that may protect cells from the damage caused by free radicals. Free radicals are produced normally in our bodies when energy is produced; therefore, when we exercise or train hard, more are actually produced. Environmental factors such as pollution, the sun, cigarette smoke, and herbicides can also spawn free radicals. Free- radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage that free radicals otherwise might cause. As an active person, you need more antioxidants because you are more active.
So, we know that we can get "antioxidants" from a vitamin, but what are their names and where can we get them from food? Antioxidants are abundant in fruits and vegetables, as well as in other foods, including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.
les, including collard greens, spinach, and kale, are also rich in beta-carotene.Vitamin A is found in three main forms: Vitamin A1, Vitamin A2 and Vitamin A3. Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.
Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetab
Lutein, which is best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
Lycopene: is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest that 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits (citrus) and different vegetables (green peppers) and is also found in cereals, beef, poultry and fish.
Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods such as rice and wheat are the major dietary sources of selenium in most countries. However, in the US, animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
Vitamin E, also known as alpha-tocopherol, is found in almonds; in many oils including wheat germ, safflower, corn and soybean oils; and is also found in mangos, nuts, broccoli and other foods.
Where do Americans typically get their antioxidants? Coffee is number one on the list. Other popular food items include black tea, bananas, dried beans, corn, red wine, beer, apples, tomatoes, and sweet potatoes.
Another interesting source of American antioxidants is cocoa. Many recent studies emphasize the health benefits of red wine and tea, known to be high in antioxidants, but the researchers at Cornell University have shown that hot chocolate contains more antioxidants per cup than a similar serving of red wine or tea. Their study, done in 2003, compared the total antioxidant content of these three popular beverages. To gain a better understanding of how these beverages compare in terms of antioxidants, the researchers tested all three beverages using similar serving sizes and conditions. The beverages tested included a cup of hot water containing two tablespoons of pure cocoa powder, close to the amount of cocoa in a normal-size packet of instant hot chocolate; a cup of water containing one bag of green tea; a cup of black tea; and five ounces of red wine (California merlot).
Using special analytical techniques to evaluate the total antioxidant content in each beverage, the researchers showed the antioxidant concentration in cocoa was the highest among those tested. The hot chocolate was almost two times stronger in antioxidants than red wine, two to three times stronger than green tea, and four to five times stronger than that of black tea.
Antioxidant-rich cocoa is also found in many different products including desserts, sauces, liqueurs and candy bars, which differ widely in their cocoa content, and many companies are advertising their chocolate to contain antioxidants while emphasizing the natural qualities of the chocolate. Keep in mind, a normal 40-gram bar of chocolate contains about eight grams of saturated fat, compared to only 0.3 grams in an average cup of hot cocoa.
Bottom line: Color your plate with green, orange, red, yellow, brown. The more color from fruits and veggies you have, the more likely you are going for natural sources of antioxidants -- and throw in a cup of hot chocolate once in a while.
