Antioxidants

The main nutritional antioxidants are vitamins C and E, beta-carotene, selenium and several phytochemicals, such as flavonoids. They are found in a range of foods, but particularly brightly-coloured fruits and vegetables:

  • Berries – cranberries, blueberries, blackberries
  • Colourful vegetables – eg. red cabbage, orange capsicum
  • Onions
  • Citrus fruits
  • Walnuts, hazelnuts, brazil nuts
  • Tomatoes, including canned tomatoes
  • Potatoes
  • Tea and cocoa
This is why food and nutrition guidelines in many countries place a particular emphasis on eating a variety of fruit and vegetables. 
 
Antioxidants work by slowing or even preventing the harmful activity of ‘free radicals’. Free radicals are all around us everyday – pollution, cigarette smoke and sun exposure. But they are also formed from one of life’s necessities – oxygen. These free radicals damage almost any cell and are responsible for a major part of the aging process, as well as the beginnings of health problems like cancer and heart disease.  
 
A recent report from the World Cancer Research Fund linked increased consumption of fruit and non-starchy vegetables with prevention of the several cancers, including mouth, throat, oesophagus and stomach. Research has also shown fruits and vegetables can interact when eaten together, producing a more powerful antioxidant effect than if eaten alone. For example, vitamin E, found in nuts, seeds and vegetable oils, is the most potent antioxidant, but can itself be destroyed unless protected by vitamin C, found in fruit and vegetables. Together with beta-carotene, related to vitamin A, these three antioxidants are often referred to as the ACE vitamins. But taking an ‘ACE’ antioxidant supplement cannot necessarily replace antioxidant-rich foods. In fact, it is thought that in some people, antioxidant supplements may make them more susceptible to chronic diseases.