Several vitamins and minerals are considered antioxidants.
These include vitamins E and C, beta-carotene (which can be converted to
vitamin A), other carotenoids (some may be converted to vitamin A and also play
a role in cell development), and the minerals selenium, copper, zinc, and
manganese. What are antioxidants? What do they do? Every cell in our body needs
oxygen to use the nutrients that food provides.
However, when oxygen is used by cells, by-products called free radicals
are formed. If allowed to accumulate,
these free radicals can damage tissues, cells, and deoxyribonucleic acid (DNA,
the genetic material of cells). The
process of oxidative damage can be observed as the browning that occurs when
sliced apples or potatoes are exposed to the air or the rancid flavor that
butter and cooking oils develop when stored for long periods. Environmental
pollutants such as cigarette smoke and ultraviolet light from the sun also
contribute to the formation of free radicals in our bodies. Although not proved, studies suggest that
excess free-radical production can increase the risk of cancer, heart disease,
cataracts, and the other types of cell deterioration that are associated with
aging. Just as the vitamin C in lemon juice can prevent sliced apples from
browning, antioxidants scavenge and neutralize the effects of free radicals in
our bodies. Each antioxidant has its own
unique effect. Vitamin C, which is water
soluble, removes free radicals from body fluids and cell structures composed
mainly of water. Beta-carotene and
vitamin E are fat-soluble. They seem to
be active primarily in fat tissues and cell membranes throughout the body. The mineral selenium is an antioxidant that
assists vitamin E. What is the best
source of antioxidants? With the
possible exception of vitamin E, the best source of antioxidants is food. Fruits, vegetables, and grains provide a wide
variety of both known and yet to be discovered antioxidants that appear to
protect your body’s vital functions.
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