Antioxidants
Antitoxidants
Antioxidants are substances used by the body to protect itself from damage caused by oxidation. Oxidation is a process that causes damage in our tissues through the work of free radicals. These harmful free radicals are formed from cigarette smoke, radiation and pollution, as well as developing 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 they 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
Beta-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 orange, yellow and dark green coloured fruit and vegetables.
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.
