Antioxidants are our body's cell protectors. They counteract free radicals, which damage our cells. Without antioxidants, free radicals can cause heart damage, cancer, cataracts and a weak immune system. Antioxidants bind to these destructive free radicals, transforming them into nondamaging compounds and repairing damage caused by the free radicals. They come in a variety of forms, such as vitamin C, vitamin E, the carotenoids and selenium.
Will antioxidant supplements help me?
No. According to an advisory from the American Heart Association (AHA), research fails to justify routine use of antioxidant supplements to treat or prevent cardiovascular disease. The AHA says that you must get your antioxidants from the foods you eat, not from supplements.
What are the best sources of antioxidants?
Fruits and vegetables.
Which fruits and vegetables are best?
As a rule of thumb, choose fruits and veggies with the darkest, deepest, brightest colors — reds, blues, greens, oranges. They contain the most antioxidants. A study from Tufts University ranks the antioxidant value of commonly eaten fruits and vegetables using an analysis called ORAC (oxygen radical absorbance capacity). Here are the top-scoring fruits and veggies:
Note: The numbers represent ORAC units per 100 grams (about 3 1/2 ounces).
Fruits:
prunes - 5,570
raisins - 2,830
blueberries - 2,400
blackberries - 2,036
strawberries - 1,540
raspberries - 1,220
plums - 949
oranges - 750
red grapes - 739
cherries - 670
kiwi fruit - 602
grapefruit, pink - 483
Vegetables:
kale - 11,770
spinach - 11,260
brussels sprouts - 1,980
alfalfa sprouts - 1,930
broccoli florets - 1,890
beets - 1,840
red bell pepper - 1,710
onion - 1,450
corn - 1,400
eggplant - 1,390
This top 20 antioxidant list was published the U.S. Department of Agriculture's Journal of Agricultural and Food Chemistry:
1. small red beans (dried)
2. wild blueberries
3. red kidney beans
4. pinto beans
5. blueberries (cultivated)
6. cranberries
7. artichokes (cooked)
8. blackberries
9. prunes
10. raspberries
11. strawberries
12. red delicious apples
13. granny smith apples
14. pecans
15. sweet cherries
16. black plums
17. russet potatoes (cooked)
18. black beans (dried)
19. plums
20. gala apples
