Reviews

Periodically we will review an element of today’s professional lifestyle. 

This Review-Your Health
Antioxidants

They fight to protect your cells from the ravages of oxidation. They can stave off the ills of aging and lengthen life spans by years -- they may even prevent cancer. And they do it all without a cape, silly costume or any superpowers at all. They're called antioxidants, and they're potent molecules that lie dormant and unassuming in many foods -- until they’re needed. To find antioxidants, you don’t need to reach for a special phone or cast a bright signal upon a menacing cloud. You just need to know what to put in your shopping cart.

Here are the more commonly known antioxidants:

  • Vitamin A
  • Vitamins B6 and B12
  • Vitamin C
  • Vitamin E
  • Folic Acid
  • Polyphenolic antioxidants (resveratrol and flavonoids)
  • Carotenoids (lycopene, carotenes)

Natural sources of antioxidants

Thankfully, antioxidants can be found in many places. Fruits and vegetables are the best sources, with berries and beans coming out on top with the most antioxidants per gram. Carrots, green beans, red bell peppers, and broccoli are also great, and mushrooms are packed with antioxidants, despite their lack of colorful compounds. Coffee and tea are also excellent sources and, in fact, Americans get most of their antioxidants from their daily dose of java. The following list will give you a good idea of which foods harbor which antioxidants and vitamins. The USDA also publishes a top 20 list of high-antioxidant foods. Beans and blueberries come out on top, with artichoke hearts and prunes making the top 10.

Vitamin A: Mango, broccoli, carrots, tomato juice, sweet potato, pumpkin, beef liver.

Vitamin C: Spinach, broccoli, snow peas, tomato juice, mango, orange, grapefruit juice, strawberries, red bell peppers.

Vitamin E: Polyunsaturated plant oils, wheat germ, sunflower seeds, avocado, sweet potato, shrimp, cod.

Selenium: Seafood, meats, grains.

Vitamin B6: Bananas, watermelons, tomato juice, broccoli, spinach, potatoes, white rice, chicken breast.

Vitamin B12: Meats, poultry, fish, milk, eggs, shellfish.

Folic Acid: Tomato juice, green beans, broccoli, spinach, lady's finger, lentils, black eyed peas.