Anti-oxidants are nutrients found in plants that protect the body from free radical damage and therefore help slow ageing and help protect against chronic diseases such as cancer and atherosclerosis. Anti-oxidants come in different forms and colours in our foods.
Anti-oxidants are found in fruit and vegetables of all colours. Each colour of vegetable, contains different anti-oxidants. Try to include foods with assorted colours and from different vegetable categories regularly.
It is important to eat 5 portions of fruit and vegetables daily, a portion of fruit is 1 medium sized fruit or two small fruits while a vegetable portion is 1/2c cooked veg or 1 cup raw salad.
Different coloured anti-oxidants are found in different foods,
The Red anti-oxidant, Lycopene is found in tomato paste/sauce, raw tomatoes, watermelons and ruby grapefruits. Lycopene helps protect against various cancers such as prostrate, cervix, stomach and pancreas. It also protects against heart disease.
The Orange anti-oxidant, Beta carotene is found in carrots, butternut, oranges, apricots, melons, mangoes and peppers. It reduces risk for cancer and strengthens the immune system. It also has an anti-bacterial affect.
The yellow anti-oxidant, beta-carotene protects the eye against formation of cataracts. The sources are yellow corn, patty pans, peppers, carrots, grapefruit, mangoes and peppers.
The green anti-oxidant food sources are spinach, green beans, broccoli, lettuce and cabbage. They protect the body against cancer of the breast, lung and colon.
Catechins are found in green tea and help protect against heart disease.
The blue anti-oxidant is found in blueberries and blackberries. It assists with short term memory, balance and coordination.
The purple anti-oxidant, berries, black cherries and prunes protects again heart disease and has cholesterol lowering effects.
The white anti-oxidant has a protective effect against cancer and heart disease. It has natural anti-biotic effects. In garlic it is allycin, onions quercetin having an anti-cancer and anti-inflammatory effect and soybeans, isoflavones with a heart protective effect.
Ascorbic acid also known as vitamin C, it is found in all the citrus fruit, guavas, tomatoes, kiwi fruit, strawberries, green peppers and lettuce.
Selenium is found in green leafy vegetables and brazil nuts.
Zinc a powerful antioxidant needed for wound healing, cell and hair growth and for normal taste. Its sources are pumpkin seeds, legumes, eggs, nuts, seeds and soya beans.