As we become a more health conscious community, we begin to hear more about the benefits of healthy foods, and more specifically about the importance of including certain vitamins and minerals in your diet, such as antioxidants. You may have already heard that antioxidants are good for your skin and hair, but studies have also shown they help to slow the aging process and prevent some diseases.

Fortunately, there are many sources of antioxidants in foods. A basic rule is to go for brightly colored fruits and vegetables, although there are some exceptions, such as cauliflower. Blueberries are the fruit highest in antioxidants, and watercress is the vegetable. Some other antioxidant rich foods include spinach, broccoli, cranberries, asparagus, tomatoes, butternut squash and mangoes.

Antioxidants neutralize free radicals, which can be destructive to cell production in high quantities. Though the production of free radicals is a natural part of life and an important agent in oxidation in our bodies, environmental factors can increase the occurrence of these potentially destructive molecules, such as overexposure to UV radiation, pollutants and alcohol. Free radicals can also be caused by stress, as well as high-intensity, short-burst activity, such as with interval training. Eating a meal high in antioxidants following this type of activity would help to combat overproduction of free radicals.

Free radicals attack fat molecules, which can cause deterioration of the cell membrane, and ultimately lead to disease. Free radicals also attack DNA molecules, which may cause DNA to mutate and potentially lead to cancer. High levels of free radicals in the body have also been linked to aging and a host of different illnesses, including heart disease, asthma, stroke and ulcerative colitis. Antioxidants help by reacting to free radicals before they become destructive. Our body naturally produces some antioxidants, but it is also important to obtain them through diet.

Antioxidants that come from outside the body include vitamins C and E, beta-carotene and the mineral selenium. There are many other types of antioxidants, but these are the most commonly found in food.

Vitamin C is a water-soluble vitamin, also known as ascorbic acid. It is found in all bodily fluids; however, it cannot be stored, so it is important to get it from different outside sources, such as strawberries and leafy vegetables. Vitamin C has been know to help heal wounds and prevent several ailments and diseases, such as asthma, cataracts and heart disease. Vitamin E is a fat-soluble vitamin, and fortunately one that can be stored in our bodies. Studies have shown that it helps to delay aging and heal sunburn, and has benefits for diabetes, immunity and Alzheimer’s disease. It can be found in whole grains, seeds and vegetable and fish-liver oil. Beta-carotene is a carotenoid that has been found to protect dark green, orange and yellow vegetables from solar radiation damage, and is believed to perform a similar function in the human body. Beta-carotene is also believed to help prevent cataracts and macular degeneration. Carrots, sweet potatoes, kale and apricots are high in this type of antioxidant. Selenium is believed to help fight cell damage, and is also thought to help to prevent cancer, as well as decrease mortality rates in cancer patients. It has also been found to protect against viral infections; however, large doses of this mineral can be toxic. Fish, red meat and eggs are thought to be good sources of selenium. Though it is possible to increase your antioxidant intake through the use of supplements, the combination of complimentary nutrients in antioxidant-rich foods is more beneficial, and helps to ensure you’re getting the right type and amount of antioxidants. Researchers have also said that combining different types of antioxidants through diet makes them more beneficial than if you were to consume them separately. Foods high in antioxidants are also generally very good for you, and are an important part of a healthy diet.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.