Do you ever find yourself in the grocery store overwhelmed by all the marketing fluff surrounding antioxidants? If you answered yes to this question this blog is for you.

We are going to take the mystery out of what an antioxidant is, where we can find them, and the benefits to the body.

What Are Antioxidants:

Antioxidants are the sheriffs that patrol and protect your body, moreover the free radicals are the pirates who rob and pillage to gain power. Sometimes we will lose an antioxidant to a free radical. Therefore, we must replenish our dietary antioxidants regularly.

Below are a list the top antioxidants:

• Lycopene
• Anthocyanins
• Alpha & Beta Carotene
• Cryptoxanthin
• Lutein & Zeaxanthin

What are Free Radicals:

 A system of enzymes that disarm the most harmful oxidants • If diet lacks in sufficient supplies of vitamins and minerals, the line of defense weakens. • Nutrients, photochemical and antioxidants destroy free radicals and their ancestors

Cancer • Free Radicals damage cellular DNA-outcome cancer • Antioxidants can reduce cancer risks by eating a diet abundant in fruit and veggies

CVD (Cardiovascular Disease) • High LDL is a major risk factor for CVD • Free Radicals oxidize LDL within the arterial wall causing plaque to build • Diet low in saturated fat and high in antioxidant preventing fruits and veggies

Where We Find Antioxidants:

The best way to achieve this is through foods verses supplements. Fruits and vegetables offer an array of vitamins and minerals to go along with their antioxidants that supplements cannot produce in the same way.

Fruits and vegetables are the main dietary sources of ascorbic acid and carotenoids and contain a large number of phenolic antioxidants; which are ever-present in foods such as coffee, chocolate, tea, red wine, whole grain cereals, pulses, and nuts.

• Lycopene • Tomato, pink grapefruit, watermelon, guava
• Anthocyanins • Cranberries, acai, beets, red grapes, red bell peppers
• Alpha & Beta Carotene • Carrots, cantaloupe, Winter squashes,
• Cryptoxanthin • Citrus, nectarines, yellow & orange bell peppers
• Lutein and Zeaxanthin • Cucumbers, peas & green beans, kale, spinach, Brussels sprouts, kiwi

All of these food items can have different effects on health depending on the antioxidant content of the single items actually consumed.

Benefits of Antioxidants:

Total antioxidant capacity can modify oxidative stress, low-grade inflammation, or liver dysfunction, all of which are risk factors for type 2 diabetes and CVD.

•  Lycopene
  • Tomato, pink grapefruit, watermelon, guava
    • Reduce cancer growth
• Anthocyanins
  •  Cranberries, acai, beets, red grapes, red bell peppers
    • Protects against CVD
• Alpha & Beta Carotene
  • Carrots, cantaloupe, Winter squashes
    • Fights cancer
• Cryptoxanthin
  • Citrus, nectarines, yellow & orange bell peppers
    • Stifles tumor growth
• Lutein and Zeaxanthin
  • Cucumbers, peas & green beans, kale, spinach, Brussels sprouts, kiwi
    •  Cataracts & macular degeneration reduction

So...

Remember, do not try to single out one particular food for its magic properties. More of one item is not as beneficial as an abundance of many. Would you not like the magic of all the fruits, veggies, legumes, and nuts vs. a single item every day? Understanding this will make your next trip to the grocery store much fruitful.