Wellness Wednesday; Disease-Fighting Antioxidants

A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation.

The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer. 
Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly. 
Flavonoids, (such as the tea catechins found in green tea) are believed to contribute to the low rates of heart disease in Japan.

Sources of antioxidants​

• allium sulphur compounds – leeks, onions and garlic
• anthocyanins – eggplant, grapes and berries
• beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• catechins – red wine and tea
• copper – seafood, lean meat, milk and nuts
• cryptoxanthins – red capsicum, pumpkin and mangoes
• flavonoids – tea, green tea, citrus fruits, red wine, onion and apples
• indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower
• isoflavonoids – soybeans, tofu, lentils, peas and milk
• lignans – sesame seeds, bran, whole grains and vegetables
• lutein – green, leafy vegetables like spinach, and corn
• lycopene – tomatoes, pink grapefruit and watermelon
• manganese – seafood, lean meat, milk and nuts
• polyphenols – thyme and oregano
• selenium – seafood, offal, lean meat and whole grains
• vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks
• vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries
• vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains
• zinc – seafood, lean meat, milk and nuts
• zoochemicals – red meat, offal and fish. Also derived from the plants that animals eat.

Dietary recommendations for antioxidants 

Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in foods. 

To achieve a healthy and well-balanced diet, it is recommended we eat a wide variety from the main five food groups every day – 

• vegetables and legumes or beans
• fruit
• whole grain foods and cereals,
• lean meant, poultry and protein (such as fish, eggs, tofu, legumes, nuts and seeds) 
• dairy and dairy alternatives – mostly reduced fat (reduced fat milk is not recommended for children under 2 years)

• To meet your nutritional needs, as a minimum try to consume a serve of fruit and vegetables daily. Although serving sizes vary depending on gender, age and stage of life, this is roughly a medium-sized piece of fruit or a half-cup of cooked vegetables. 

The Australian Dietary Guidelines has more information on recommended servings and portions for specific ages, life stage and gender. 

It is also thought antioxidants and other protective constituents from vegetables, legumes and fruit need to be consumed regularly from early life to be effective.