How to Add Antioxidants to Your Diet

S.E. Rittel

Where to Find Antioxidants
Most people have heard the old adage, an apple a day keeps the doctor away. Nutritionists and doctors agree, and Gala, Granny Smith, and Red Delicious apples all are numbered among the top 20 antioxidant rich foods suggested for a healthy diet, according to the International Food Information Council. Blueberries, cranberries, and raspberries all make the top 10, and surprisingly pinto beans, red kidney beans, and black beans are all considered an excellent source of antioxidants as well. Russet potatoes are very high in antioxidants, but only when raw. However, most fresh fruits and vegetables are consistently good sources of antioxidants, though will lose some of their nutritional value through cooking processes.

Anyone who loves fresh fruit or vegetables will have an easy time of incorporating antioxidant rich foods into their diet. While some fruits/vegetables have higher levels than others, the best way to get a richly varied source of antioxidants in your diet is to eat a diverse selection of fresh produce, fish, and whole grains in, at the very least, the USDA recommended quantities.

For example, carrots contain beta-carotene which neutralizes free radicals and bolsters cell defense. Corn, spinach, citrus, and even eggs contain lutein, which is thought to contribute to “the maintenance of healthy vision” (IFIC.org Mar. 2006). Tomatoes and tomato products contain lycopene, which contributes to healthy prostate. All of these antioxidants are listed as carotenoids.

The class of antioxidants known as flavonoids includes fruits and berries, and dark green vegetables, such as broccoli. Also included in this class are chocolate, cocoa, and tea. Flavonoids are attributed with bolstering cell defense, neutralizing free radicals, and maintaining heart and urinary tract health.

Supplemental nutrition such as Vitamins A, C, and E are found in dairy products and fish, citrus fruits, and nuts and cereals, respectively. Selenium, which is believed to be responsible for preventing cell damage due to free radicals, is found in Brazil nuts, meats, and tuna.

How to Get Your Daily Dose
To optimize antioxidants in a healthy diet, the USDA recommends at least 3 to 5 servings a day equaling one cup per serving of fresh vegetables, 2-4 one-half cup servings of fresh fruit, 2-3 one cup servings of low-fat dairy such as milk or yogurt, and 6-11 servings of whole grains and cereals, of which one serving would equal a slice of whole wheat bread, or one-half cup of brown rice or cereal. Those who eat meat should consume 2-3servings of about three ounces each, or one egg, one-half cup of tofu, or 1/3 cup of nuts is equivalent to one ounce of meat product.

The key to eating well and receiving the benefits of antioxidants is diversity in the meals consumed. Plenty of dark, leafy greens, beans, nuts, fruits, and dairy, combined with small portions of meat or an equivalent source of protein will provide the body with the antioxidants it deserves to combat the environmental effects and refined products that damage the body on the cellular level.