The Best Sources of Antioxidants in Fruits & Vegetables
Antioxidants are vitamins and minerals that protect and repair cells damaged by free radicals. Cell damage can lead to cancer, infirmities linked to aging and a variety of diseases. Doctors believe that a diet rich in antioxidants can slow cellular breakdown and thus ward off many chronic illnesses.
Vitamin E, vitamin C, beta-carotene, selenium and zinc are common antioxidants found in fruits and vegetables. Colorful fruits and vegetables contain the highest levels of these antioxidants, especially those that are purple, blue, red, orange and yellow. Dark leafy greens also contain high levels of antioxidants as well as calcium, iron and other minerals for overall health.
Vitamin E
Dark green vegetables like turnip and mustard greens, Swiss chard, spinach and broccoli are excellent sources of vitamin E. Bright orange and red foods such as papaya, pumpkin, mangoes and red bell peppers also contain high levels of vitamin E. Nuts and seeds, especially sunflower seeds, are good sources as well. According to the Dietary Guidelines for Americans, published jointly by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the dietary reference intake (DRI) of vitamin E for adults is 15 mg per day.
Vitamin C
Oranges and grapefruit aren't the only sources of vitamin C. Cruciferous vegetables like broccoli, Brussels sprouts and cauliflower contain high levels of vitamin C. Many fruits are excellent sources, including all berries, cantaloupe, honeydew, kiwi, mangoes, nectarines, papaya, strawberries and tomatoes. Kale, all colors of bell peppers, snow peas and sweet potatoes are also high in this antioxidant. The DRI of vitamin C is 90 mg for adult men and 75 mg for adult women.
Beta-Carotene
Many people associate beta-carotene with orange-colored foods like apricots, carrots, cantaloupe, pumpkin, squash and sweet potatoes. This valuable carotenoid is also found in asparagus, beets, broccoli, corn, green , kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, spinach, tangerines, tomatoes, and watermelon. There is no set DRI for beta-carotene, but 3 to 6 mg per day for adults may lower the risk of chronic disease.
Antioxidant Superfoods
Some fruits and vegetables are rich in all three main antioxidants. Plums and prunes, apples, red grapes and raisins, all types of berries, alfalfa spouts, all varieties of beans, onions and eggplant offer the highest levels of vitamin E, vitamin C and beta-carotene.
Zinc and Selenium
Few fruits and vegetables contain large amounts of zinc and selenium; these antioxidants are found mostly in whole grains, meat and seafood. However, nuts and legumes are rich in zinc, while Brazil nuts are a good source of selenium. The DRI of zinc is 11 mg for adult men and 8 mg for adult women; the DRI of selenium is 55 micrograms for both men and women.
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