Top Ten Antioxidant Food Sources

Maybe many of you were expecting to see a list of just ten foodstuffs here - unfortunately the subject of antioxidants and their sources is rather more complicated.

It is certainly true that foods are considered to be the preferred way of boosting antioxidant levels because they're thought to contain a wide array of antioxidant substances. Many of them are also high in vitamins, minerals and fiber.

However, we have preferred to start from the antioxidants themselves and then present a range of foodstuffs that provide the body with those antioxidants. Our title was perhaps a little too ambitious, because it is impossible to say that any one antioxidant is more important than another. All of them perform different functions.

We have studied the literature closely and would like to put forward the following list of antioxidants and their food sources. We must stress that this is a purely personal choice and many other extremely beneficial antioxidants could have been included in this list.

The four most studied antioxidants and their food sources

• Vitamin C is a powerful antioxidant that is one of the body's first lines of defense. It can be found in oranges, blackcurrants, kiwis, mangoes, broccoli, spinach, capsicum and strawberries.
• Vitamin E performs many functions, from delaying aging to healing sunburn. The major food sources of this vitamin are vegetable oils, avocados, nuts, seeds and whole grains.
• Beta-carotene is thought to protect the body from solar radiation damage and can be found in pumpkin, mangoes, apricots, carrots, spinach and parsley.
• Selenium is believed to help protect against cancer. Its main food sources are seafood, offal, lean meat and whole grains.

Other important antioxidants and their food sources

• Lutein is thought to prevent the age-related diseases of the eyes and can be found in leafy greens (e.g. spinach, broccoli, etc.).
• Lycopene is believed to reduce the risk of prostate cancer. Its main food sources are tomatoes, pink grapefruit and watermelon.
• Anthocyanins are natural anti-inflammatories that are also thought to help the body maintain healthy blood sugar levels. They are present in eggplant, grapes and berries.
• Coenzyme Q10 may be beneficial for heart health problems and may also play a role in reducing the effects of periodontal disease. It can be found in organ meats (especially hearts), beef and chicken.
• Alpha-lipoic acid may help protect against atherosclerosis and slow the progression of diabetic neuropathy and HIV. Its major food sources are red meat, yeast and liver.
• Flavonoids are thought to reduce coronary heart disease and the incidence of heart attacks. They can be found in tea, green tea, citrus fruits, red wine, onion and apples.

The Importance of a Balanced Diet

It is recommended that people eat a wide variety of fresh fruits, vegetables, whole grains, lean meats and dairy products every day. The diet should include five daily serves of fruit and vegetables. One serve is a medium-sized piece of fruit or a half-cup of cooked vegetables.