Oxidation is a common chemical reaction that produces free radicals in our body. This starts a chain of reactions that can cause damage to our cells and tissues. Free radicals can be produced when we break down food, are exposed to air pollutants (including tobacco smoke), radiation or other toxins, alcohol consumption, high blood sugar levels, or intense and prolonged exercise.  Free radicals play an important role in our survival – our immune system uses them to kill bacteria that may otherwise make us sick. The other side of free radicals is that they play a role in many chronic diseases. The key is to have free radicals in balance with antioxidants.

Diseases associated with the imbalance of free radicals and antioxidants include cancer, atherosclerosis, stroke, Alzheimer’s disease, emphysema, diabetes, cataracts, macular degeneration, arthritis, and other general deterioration associated with aging.

Antioxidants can stop these chain reactions from occurring. Plant based foods are the best source including fruits, vegetables and nuts, seed, herbs and spices – even cocoa! Studies show that foods reduce oxidative stress more than supplements, most likely because real food is packaged with hundreds (if not thousands) of different nutrients that are working together synergistically.

Researchers are discovering different compounds that act as antioxidants every day. Here is a list of 12 antioxidants and where they can be found in foods we eat.

Antioxidant

Source

Vitamin

Vitamin A

Liver, cheese, eggs, sweet potato, kale, carrot, pumpkin, dark green leafy vegetables, cantaloupe

Vitamin C
(water soluble)

Guava, citrus fruit, peppers, tomatoes, strawberries, broccoli, kale, pineapple, potato, brussel sprouts, mango, cantaloupe, rose hips

Vitamin E
(fat soluble to protect cell membrane)

Nuts, seeds and their oils, olive oil, asparagus, spinach, broccoli, avocado, asparagus, tomato

Minerals

Selenium

Brazil nuts, seafood, meat, chicken, tomatoes, egg, milk, mushrooms, garlic, spinach

Zinc

Meat, shellfish, legumes, nuts, seeds, eggs, potatoes, dark chocolate

Phytonutrients/

Phytochemicals

Astaxanthin

Salmon, plankton, krill, shrimp, lobster

Lutein and Zeaxanthin

Kale, spinach, swiss chard, zucchini, brussel sprouts, pistachio nut, broccoli, carrot, egg, carrot

Lycopene

Tomato, watermelon, pink grapefruit, guava, papaya, rosehip, dragon fruit

Curcumin

Turmeric

Flavonoids

Citrus fruit, onion, leek, garlic, tea, apple, broccoli, celery, capers, pear, cranberry, strawberry, grape, sweet potato, dill, kale, dark chocolate blueberries

Resveratrol

Red grapes, red wine, green tea, dark chocolate, apples, spruce, eucalyptus, peanuts, blueberries

If you would like to learn more about oxidative stress, read here.