Antioxidants are substances that protect the body against free radicals. Free radicals are harmful entities produced in the body as a by-product of everyday metabolic reactions like when the body breaks down food.

Exposure to smoke, toxins, radiation, and pollutants can also lead to the formation of free radicals. Free radicals play a role in the development of several diseases including cancers.

Fortunately, the body has mechanisms to combat free radicals: antioxidants. These enzymes form as part of chemical reactions to mop up free radicals as they are generated.

Vitamins A, C, and E, as well as the micronutrients (which are also known as trace elements) selenium, copper, zinc, and manganese, are rich sources of antioxidants. Lutein and lycopene are rich in antioxidants as well. To obtain these sources of antioxidants look no further than your local grocery store because they are found in a fruits, vegetables, grains, nuts, fish, and poultry.

Vitamin A is found in dark green, leafy vegetables such as spinach and collards, as well as in yellow fruits and vegetables, such as carrots and sweet potatoes. It is also found in fortified milk, liver, eggs, oily fish, yogurt, and margarine.

Beta-carotene is the antioxidant-rich pigment found in plants that gives them their red, yellow, or orange color. Beta-carotene is in green peppers, spinach, carrots, sweet potatoes, apricots, squash, and other green plants.

Vitamin C, another antioxidant, is found in a number of fruits such as oranges, lemons, limes, strawberries, and kiwi. It is also found in some vegetables like sprouts, tomatoes, red peppers, cabbage, and broccoli.

Vitamin E is found in whole grains, such as wheat and oats. Other sources include sardines, green leafy vegetables, egg yolk, nuts, and seeds. Plant oils such as soy, safflower, corn, and olive oil also contain rich amounts of vitamin E.

Selenium is a trace element found in foods like bread, eggs, fish, turkey, cod, beef, walnuts, and Brazil nuts.

Zinc is another micronutrient that is an efficient antioxidant. It is found in whole grains, soy foods, legumes, and fortified breakfast cereals. Dairy products, poultry, shellfish, and meat are other sources of zinc.

Other sources of antioxidants can be found in Lycopene, which is found in tomatoes, watermelon, guava, papaya, and apricots, and Lutein, which is found in dark green, leafy vegetables such as spinach, kale, corn, broccoli, and squash.

Antioxidants are important in fighting several diseases. One condition they help prevent is atherosclerosis or the deposition of fatty plaque in the walls of blood vessels.

Additionally, antioxidants help to prevent coronary artery disease, stroke, and kidney disease.

Antioxidants also help to prevent cancers and immune system disorders, and keep the internal balance of the body stable by maintaining appropriate levels of enzymes in the endocrine system.

The routine use of antioxidant supplements is not recommended.

The best method to ensure the body has plenty of essential, antioxidant-boosting nutrients is to eat a balanced, healthy diet full of fruits, vegetables, and whole grains.

Antioxidants offer long-term protection from chronic diseases. To boost their levels, at least five servings of fruits and vegetables should be an essential part of the daily dietary routine. These offer much more nutrients than any supplement available.