17 | Nutrition Magazine October 20 1 5
Beta carotene
Serves as an antioxidant, important in
human health.
Vitamin C
The most abundant water soluble
antioxidant in the body and is actively in
extra cellular fluid. It combats free radicals
of polluted air and cigarette smoke.
It helps return vitamin E to its active form.
Vitamin E
It is fat soluble antioxidant and a defender
against oxidation. It protects the poly
saturated fatty acids, all other lipids and
related fat soluble compound such as
vitamin A.
Tips in selecting foods
To get the most antioxidants, eat a diet
that includes a healthy mix of colorful
fruits and vegetables and other
antioxidants rich foods. Vitamin A is found
in milk, liver, butter and eggs.
Vitamin C is found in most fruits and
vegetables.
Those with the highest amount of vitamin
C include;
Papayas, strawberries, oranges, cantaloupe
and kiwi as well as broccoli, tomatoes,
cauliflower and kale.
Vitamin E is found in some nuts and seeds
including almond, sunflower seeds, and
peanuts. It can also be found in green leafy
vegetables such as e found in green leafy
vegetables such as spinach, kales and in oils
such as spinach, kales and in oils such as
soybean, sunflower, corn and canola oils.
Beta carotene is found in colorful fruits and
vegetables including carrots, peas, apricots,
mangoes, papayas, broccoli, sweet potatoes
and shellfish. It can also be found in green
leafy vegetables such as beef, greens,
spinach and kales.
Lutein is found in green leafy vegetables
such as spinach, kales, broccoli, corn, peas,
papayas and oranges.
Lycopene is found in pink and red fruit in
pink and red fruit and vegetables such as
pink grape fruit, watermelon, apricots and
tomatoes.
Selenium is found in cereals (corn wheat
and rice), nuts, legumes, animal. Products
(beef, fish, turkey, chicken, eggs and
cheese), bread and pasta.
The best way to get antioxidants is by
eating a diet with lots of vegetables, fruits,
whole grains, seeds and nuts. Variety is
also important.