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Beyond Nutrition
The Power of Antioxidants
Antioxidants are substances that are believed to protect cells from "free radicals," which are harmful oxygen molecules. Free radicals may cause damage to cells, possibly resulting in cancer. Formed from normal body functioning, their production is increased by smoking, air pollution, infection, and excessive sunlight. Test-tube and animal research in laboratories strongly suggest that antioxidants may be a helpful tool in preventing cancer and other diseases. They may help prevent the formation of carcinogens (cancer causing substances), block the actions of carcinogens, and/or suppress cancer development.
Substances in plants could help improve health or protect against disease. Some are vitamins or minerals, but more diverse are plant chemicals (a.k.a. phytochemicals). These substances impart distinct flavors, aromas, and pigments to foods. For example, one enormous class of antioxidants, flavonoids, includes a group of antioxidants named allyl sulfides, which are found in garlic, onions, and shallots. All of these contain a distinctive taste and smell. It's believed that allyl sulfides may help in the production of a detoxification enzyme that protects against carcinogens. Other antioxidants are detectable by their colors--and vividly colored fruits and veggies are rich sources of beneficial plant chemicals. Anthocyanins are antioxidants that impart the deep red, blue, and purple colors to raspberries, blueberries, eggplant, and red cabbage, among others.
All fruits and vegetables contain healthful substances. The following table lists various classes of antioxidants and other phytochemicals, some of their rich food sources, and how they are believed to work:
| Substance |
Food Sources |
Possible Action(s) |
| Vitamin C |
citrus fruits, tomatoes, peppers, broccoli, leafy vegetables, strawberries, potatoes |
Inhibits nitrosamine formation, a potentially dangerous carcinogen |
| Carotenoids |
apricots, papaya, sweet potatoes, tomatoes, mangoes, carrots, pumpkin, red peppers, spinach, corn, cantaloupe |
Numerous anti-cancer functions |
| D-Limonene |
citrus fruits |
May detoxify cancer promoters |
| Lycopene |
cooked tomato products, watermelon, pink grapefruit |
A class of carotenoids that's protective against prostate and possibly other cancers |
| Anthocyanins |
blueberries, strawberries, raspberries, blackberries, grapes, cherries, red peppers, eggplant, red cabbage |
Antioxidant cell protection; may help prevent binding of carcinogens to DNA |
| Allyl Sulfides |
garlic, onions, shallots, leeks, chives, scallions |
Various anti-carcinogen functions |
| Monoterpenes |
parsley, carrots, broccoli, cabbage, cucumbers, squash, eggplant, peppers, mint, basil, citrus fruits |
Aid protective enzyme activity |
| Flavonoids |
parsley, carrots, citrus fruits, broccoli, cabbage, cucumbers, squash, tomatoes, eggplant, peppers, soybeans, berries |
Block receptor sites for hormones that promote cancer |
| Indoles |
cabbage, Brussels sprouts, kale |
Stimulate production of enzymes that break down cancer causing agents |
| Phenolic Acids |
parsley, carrots, broccoli, cabbage, tomatoes, eggplant, peppers, citrus fruits, whole grains, berries |
Antioxidant properties; inhibit nitrosamine formation and help form protective enzymes |
| Catechins |
green tea, berries |
Antioxidants linked to lower rates of gastrointestinal cancer |
As you can see, a wide variety of fruits and veggies fall into one or more of the categories named above. Fruits and veggies contain a variety of phytochemicals, vitamins, and minerals, as well as fiber.
Include at least five servings of fruits and veggies a day and if at all possible, make them organic. If you're already doing this, aim for even more. Researchers have found that 5 - 9 servings per day are most beneficial. Set your sights on variety, too. To obtain the benefits of the myriad substances in nature, try to vary your selections from day to day, and from week to week. Include something red, yellow, green, orange, blue, purple, brown, and white. If, like many Americans, you are constantly falling short of your 5-9 servings of organic fruits and vegetables every day or are over-exposed to pollution, toxic chemicals, or stress, you may want to consider an antioxidant supplement. Among the dozens of antioxidant supplements on the market, especially look for those few made up primarily of whole foods and herbs .
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