Tomatoes are a good source of lycopene.
Antioxidant vitamins neutralize free radicals and may prevent unwanted free radical cellular damage in your body. Free radicals damage other molecules by removing electrons and destroying deoxyribonucleic acid, or DNA. Antioxidants are found in many foods, which include fruits and vegetables, nuts, grains, and some meats, poultry and fish. According to the National Center for Complementary and Alternative Medicine, eating a diet high in antioxidant-rich vegetables and fruits is associated with a lower risk for many chronic diseases. You can enjoy the health benefits of specific antioxidants by including foods that are rich in antioxidant vitamins in your diet.
Instructions
1. Eat sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin or mangoes. These orange foods and other vegetables such as collard greens, spinach and kale contain beta-carotene. Your body converts the antioxidant beta-carotene into retinol and retinoic acid. These substances promote health in your vision, bone growth, reproduction, cell function and immune system.
2. Eat green, leafy vegetables such as spinach, kale, collard greens and romaine lettuce, as well as egg yolks and red peppers. These foods contain the antioxidant leutin. According to the Leutin Information Bureau's website, leutin provides nutrients to your eyes and may reduce the risk of macular degeneration. Leutin filters blue light wavelengths that may cause oxidative stress and damage the eyes and skin.
3. Eat tomatoes and tomato products, watermelon, guava, papaya, apricots, pink grapefruit or blood oranges. These foods contain the antioxidant lycopene. According to the American Dietetic Association website, your body does not produce the antioxidant lycopene, but lycopene-rich foods may reduce the risk of prostate cancer and cardiovascular disease.
4. Eat foods such as liver, sweet potatoes, carrots, milk, egg yolks or mozzarella cheese for a dose of the antioxidant vitamin A. According to the Harvard University School of Public Health online nutrition source, vitamin A antioxidant foods promote healthy endothelial cells, stimulate white blood cell production and activity, help remodel bone, and regulate cell growth and cellular division.
5. Get vitamin C by eating foods like citrus fruits, red and green peppers, tomatoes, broccoli or other green vegetables. According to the Harvard School of Public Health online nutrition source, vitamin C helps produce collagen and promotes healthy bones, teeth, gums and blood vessels.
6. Eat vegetable oils, margarine, nuts, seeds or leafy, green vegetables to supply your body with vitamin E. The National Cancer Institute website lists vitamin E antioxidant foods that include almonds, white germ, safflower, corn soybean oil and broccoli. According to the U.S. National Library of Medicine Medline Plus online database, vitamin E supports your immune system and metabolic processes.
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