Antioxidants are substances that help to prevent oxidation of other substances. It is true that oxidation is essential for various vital processes; but in the course of such reactions, harmful substances or free radicals are produced, which can be termed as a by-product in various oxidation reactions. Free radicals are extremely reactive, and they can initiate chain reactions that in time can harm cells. Free radicals can also enter the human body from external environment factors such as pollution, junk food and cigarette smoke.

In order to stabilize free radicals and prevent oxidation, the human body produces some antioxidant enzymes (glutathione, superoxide dismutase, catalase). These antioxidants or antioxidant enzymes are oxidized and are associated with free radicals to stabilize or neutralize them. When the body lacks an adequate amount of antioxidants, oxidative damage may occur, which in turn can contribute to several health problems. This is one reason to include enough antioxidant-rich foods in your diet.

Animals and plants can produce different types of antioxidants. Some of the most prominent antioxidants are vitamins A, C and E, the hormone melatonin, enzymes such as glutathione, catalase and superoxide dismutase, carotenoids, like alpha and beta-carotene, lutein, lycopene and zeaxanthin, flavonoids, anthocyanins, flavones, isoflavones, flavonols, phenolic acids, citric acid, uric acid, oxalic acid, quercetin and minerals such as manganese and selenium. Assorted foods such as fruits, vegetables, legumes, whole grains, fish, seeds, and nuts can contain these antioxidants.

Vegetables are one of the best antioxidant products. Vegetables, especially those with rich colors contain exceptionally high levels of antioxidant vitamins and compounds. Fruits are another excellent source of antioxidants. Fruits such as berries and grapes are rich in antioxidants. Fresh and dried fruits are filled with antioxidant vitamins such as vitamin C and compounds such as carotenoids, phenolic acids and flavonoids. Thanks to all of these substances fruits are among the most antioxidant-rich foods.

Next to fruits and vegetables are whole grains and beans which are unusually rich in antioxidants. In fact, red kidney beans and small red beans contain a lot of antioxidants. Whole grains also have significant amounts of antioxidants, especially vitamin E.

In addition to the antioxidant-rich foods already mentioned, many other products such as vegetable oils, seeds, nuts, spices, herbs and bee pollen may provide some tremendously powerful antioxidant compounds. Bee pollen benefits the body in many other ways besides its antioxidant value.

It is not possible to include all these products in your daily diet, but even some inclusions can provide sufficient antioxidants to minimize oxidative damage caused by free radicals. This, in turn, can help to trim down the risk of certain conditions and maladies such as cancer, heart disease, macular degeneration, Alzheimer’s and Parkinson’s disease. Antioxidant-rich foods can also strengthen the immune system. Stay healthy by making the right food choices!