Download Antioxidants and Your Diet

Antioxidants and Your Diet
What are antioxidants?
Antioxidants are substances found naturally in food. They protect your
body's cells from damage caused by harmful molecules called free
radicals.
Some free radicals are formed from normal body processes when it
uses oxygen. Others come from pollutants such as cigarette smoke.
Antioxidants protect your cells from the damage caused by free
radicals.
Just for a moment, think of your body like your car. It rusts when the
metal in the car reacts with oxygen. If you cover it with a protective
coating, it doesn't rust as quickly. Similarly, eating foods that contain
antioxidants every day can help protect your body from free radical
damage.
Antioxidants help to keep you healthy and may also help prevent some
chronic diseases such as diabetes and heart disease. There are many
different antioxidants that can be found in food. Some examples are
vitamins and minerals like vitamin C, vitamin E, and selenium.
Phytochemicals, compounds found naturally in plants, may also act as
antioxidants. Some phytochemicals are flavonoids, polyphenols and
carotenoids.
Get your antioxidants from food
●
Vitamin C is found in: guava, peppers (red, yellow, green),
kiwifruit, strawberries, citrus fruits, papaya, brussels sprouts,
broccoli, leafy vegetables, tomatoes, and potatoes.
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
1
Updated: 2009-04-14 | PAGE
●
●
●
●
Vitamin E is found in: almonds, sunflower seeds, vegetable oils,
leafy vegetables, peanuts and peanut butter, sweet potato, and
avocado.
Selenium is a mineral that is found in: Brazil nuts, fish, shellfish,
meat, poultry, grain products, wheat germ, wheat bran, beans, oat
bran and eggs.
Carotenoids are found in: kale, tomatoes/tomato products,
spinach, sweet potato, carrot, leafy vegetables, pumpkin, squash,
guava, watermelon, grapefruit. A commonly known carotenoid is
beta-carotene.
Flavonoids are found in: berries (especially dark colored berries),
cherries, red grapes, onions, apples, cocoa, tea (especially green
tea).
Be careful with antioxidant supplements
The best way to get antioxidants is from food. Supplements often have
higher amounts than you need and may be harmful. More research
needs to be done. The amounts commonly found in food and in a daily
multivitamin mineral supplement are safe.
Tips to help you get more antioxidants
●
Eat more plant foods
❍
❍
❍
❍
❍
●
Fill your plate with at least 3/4 plant foods. Think of meat as
a garnish rather than the focus of the meal.
Eat 7-10 servings of vegetables and fruit each day. The
recommended amounts depend on your age and gender.
Pick a variety of colourful fruit and vegetables every day. Eat
at least one dark green and one orange vegetable every day.
Include whole grains, nuts and seeds, soy products, dried
beans, peas, and lentils more often.
Enjoy vegetarian meals often.
Use small amounts of vegetable oil when you prepare your
meals. "Eating Well with Canada's Food Guide" recommends that
you include 30-45 mL (2-3 Tbsp) of unsaturated fat each day (such
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
2
Updated: 2009-04-14 | PAGE
as canola, olive and soybean oils and non-hydrogenated
margarines). This oil can help you absorb some antioxidants
better.
●
Stir-fry, steam or microwave vegetables, using just a small
amount of water. This helps prevent antioxidant losses into the
water.
HealthLinkBC www.HealthLinkBC.ca. Medically approved nonemergency health information and advice.
.
Eating Well with Canada's Food Guide
www.healthcanada.gc.ca/foodguide
.
These resources are provided as sources of additional information believed to be reliable and accurate
at the time of publication and should not be considered an endorsement of any information, service,
product or company.
Distributed by:
Dietitian Services at HealthLink BC (formerly Dial-A-Dietitian),
providing free nutrition information and resources for BC residents
and health professionals. Go to www.healthlinkbc.ca/dietitian or call
8-1-1 (anywhere in BC). Interpreters are available in over 130
languages.
.
© 2011 Province
of Literature
British Columbia.
English
Title All rights reserved.
May be reproduced in its entirety provided source is acknowledged.
© 2010 Dietitians of Canada. All rights reserved.
May be
its entirety
source doctor
is
This information
is reproduced
not meant to in
replace
advice provided
from your medical
acknowledged.
or individual
counseling with a registered dietitian. It is intended for
educational
andinformation
informationalispurposes
only.
This
not meant
to replace advice from your
medical doctor or individual counseling with a registered
dietitian. It is intended for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 1
3
Updated: 2009-04-14 | PAGE