The Role of Antioxidants in a Healthy Lifestyle - Cooking Tips

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Antioxidant is a classification of several organic substances. The organic substances include, but are not limited to, vitamins C, E, and A; a mineral called selenium; and a group of organic substances known as carotenoids (i.e.: beta-carotene). Carotenoids are pigments that add the color to a majority of fruits and vegetables.

When you breathe, you take in oxygen. This oxygen causes a chemical reaction in your cells called oxidation, which is a byproduct of normal metabolism. The result of oxidation is the formation of molecules known as free radicals, which can damage cells and tissues in the body, leading to certain cancers, heart diseases, and other illnesses. Antioxidants are believed to slow down the formation of free radicals, protecting the body by diminishing and repairing damage to cells and tissues.

The following table describes various key antioxidants, the sources of the antioxidants, and potential benefits.

Type of Antioxidant	Sources	Benefits
Beta-carotene (Beta-carotene is converted in the body to vitamin A.)	Apricots Broccoli Cantaloupe Carrots Carrot juice Collard greens Mangos Oranges Papaya Peaches Prunes Pumpkin Red bell pepper Spinach Sweet potatoes Tomatoes Yellow squash	May reduce the risk of heart attack May protect against cataracts May boost the immune response to cold and/or flu May promote healthy eyes May promote healthy skin
Flavonoids (A subgroup of the broader class of polyphenols.)	Apples Black tea Blackberries Blueberries Boysenberries Broccoli Chocolate Cranberries Green tea Onions Oranges Raspberries Red grapes Red wine Some nuts Strawberries	May protect against the damage done by cholesterol May help prevent blood clots May have cancer fighting properties May positively affect mechanisms involved in the maintenance of cardiovascular health
Isoflavones	Dried beans Miso Soy beans Soy cheese Soy milk Tofu	May help lower levels of "bad" cholesterol (LDL) May help lower triglycerides
Isothiocyanates	Arugula Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Collard greens Kale kohlrabi Mizuna Mustard greens Rapini Turnip greens Watercress	May block many cancer causing agents in a wide variety of cancers May detoxify potential carcinogens, such as environmental toxins
Lutein	Corn Egg yolks Kale Spinach Turnip greens	May help prevent macular degeneration
Lycopene	Guava Pink grapefruit Tomatoes Watermelon	May reduce the risk of prostate cancer May reduce the risk of colon cancer May reduce the risk of bladder cancer
Organosulfurs (Allyl sulfides, Allium)	Chives Garlic Leeks Onions	May have beneficial effects on cholesterol level May protect against stomach cancer May protect against colorectal cancer
Phytic acid	Legumes Nuts Wheat bran	May lower the risk of colon cancer
Plant estrogen (Daidzein, equol, enterolactone)	Berries Flaxseed Soy beans Whole wheat	May help reduce the risk for breast cancer May help reduce the risk for prostate cancer May inhibit the proliferation of existing cancer cells
Resveratrol	Blueberries Cranberries Grapes Huckleberries Mulberries Wine	May protect against cardiovascular disease May fight tumor promotion and progression
Sulforaphane	Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Collard greens Kale kohlrabi Mustard greens Turnip greens	May block the effects of carcinogens and suppress the growth of some types of tumors
Vitamin C	Broccoli Black currants Brussels sprouts Cantaloupe Cauliflower Grapefruit (citrus fruits) Green bell pepper Kiwi Oranges Papaya Red bell pepper Spinach Strawberries Tomatoes	May help to maintain the flexibility of blood vessels, therefore benefiting blood pressure May boost the immune response to cold and/or flu
Vitamin E	Almonds (various nuts) Broccoli Corn oil Dandelion greens Kiwi Mangos Safflower oil Soybean oil Spinach Turnip greens Wheat germ oil	May prevent blood clots May prevent the formation of fatty plaques and cell proliferation on the walls of arteries May protect against stroke caused by blocked arteries May reduce the risk of cancer by preventing cancer cell proliferation and causing cancer cells to die May protect against cataracts
Zeaxanthin	Broccoli Brussels sprouts Citrus Collard greens Corn Eggs Green beans Kale Okra Orange juice Peas Spinach Squash Turnip greens Zucchini	May help prevent macular degeneration

Note: Because the study of antioxidants is new, the research is limited. There is no evidence that isolating antioxidants in a supplement offers health benefits or hinders the formation of free radicals. Most research suggests that it's the combination of nutrients in whole foods that offer the most valuable source of antioxidants.