Antioxidants
Antioxidants are substances used by the body to protect from damage caused by oxidation. Oxidation is a process in our tissues that is brought on by free radicals. These harmful free radicals are formed from cigarette smoke, radiation and pollution. They can also form naturally from normal metabolism.
Researchers have shown an association between higher intakes of certain anti-oxidants and lower incidence of some diseases such as certain cancers and heart disease. The most well known antioxidants are vitamins and are found naturally in foods. They are beta-carotene, vitamin E and vitamin C.
Nutritionists agree that it is best to source all of these antioxidants from foods rather than from tablets because there are many other antioxidant like compounds and other beneficial substances (phyto-chemicals) available in foods such as fruit and vegetables. It is also possible to consume harmful amounts of some antioxidants when taking supplements.
Beta-carotene
Bta-carotene is found in plant foods especially fruit and vegetables. It and some other related compounds are responsible for the orange/yellow colours of many fruit and vegetables. Studies have shown that carotene rich foods have a protective effect against cancers such as lung, bladder and skin cancer. Best sources of beta-carotene are vegetables and fruits especially the orange, yellow and leafy dark green coloured ones.
Vitamin E
Vitamin E is found in nuts, eggs, fish, vegetable oils, wheat germ, margarines, and whole grains. It works to protect polyunsaturated fats found in cell membranes, and vitamin A from oxidation. Most
recent data on vitamin E intake in New Zealand indicates that we get enough vitamin E from our diets.
Vitamin C
Along with its other roles in the body, vitamin C seems to protect against many forms of cancer. The primary route for this is by regenerating vitamin E. Vitamin C is found only in plant foods and is richest in fresh fruit and vegetables, for example citrus fruit, berry fruit, capsicum, broccoli, spinach and cabbage. To preserve vitamin C, cook vegetables until just tender as over-cooking will destroy this vitamin.
Eat a variety of different coloured fruit and vegetables to boost your antioxidant intake.
For more information and recipes visit www.5Aday.co.nz or www.vegetables.co.nz
