Antioxidants are chemicals that interact with and neutralize free radicals helps to maintain a healthy heart. Antioxidant-rich foods include fruits and vegetables, that are high in nutrients such as vitamins A, C. Your body uses antioxidants to stabilize the free radicals. Here are the health benefits of antioxidants. Find out which are the best sources of antioxidants as supplements or foods.

Health Benefits of Antioxidants

The body produces its own antioxidants, which neutralize the effects of free radicals.

Multivitamins and minerals generally provide sufficient antioxidants, but additional intake of vitamins C and E may be useful for optimum efficiency.

Antioxidants extracted from plants can be used as supplements. According to some studies, green tea extract or grape seed and different flavonoids, such as rutin, may reduce the risk of cancer and heart disease.

Vitamin A

A diet rich in carotenoids (the body partially converts to vitamin A) and reduce the risk of certain cancers. Studies suggest that two carotenoids, lutein and zeaxanthin protect the macular degeneration  with aging, a common cause of blindness. It is a rich source of liver, egg yolk, fatty fish, butter, cheese, milk, pumpkin, mango, melon.

Vitamin E

Helps prevent oxidation by free radical polyunsaturated fatty acids of cell membranes. You can consume more polyunsaturated fatty acids, the more you need vitamin E to protect them from this oxidation. Food sources: Vegetable oils, vegetable margarine, hazelnuts, almonds, wheat germ, green leafy vegetables, avocado, oily fish.

Copper

Present in many enzymes plays significant roles in protecting cells from oxidant stress, This mineral is also essential for bone growth, the formation of connective tissue and the absorption of iron. Food sources: Liver, shellfish, crustaceans, cocoa. Recommended Dietary Allowance: Men: 2 mg, Women: 1.5 mg.

Selenium

Present in the enzyme which protects DNA against damage caused by free radicals. Its deficiency increases the risk of cancer of the prostate cancer. It is found in Brazil nuts, meat, seaweed, fish and seafood, mushrooms, garlic, whole grains and legumes selenium.

Zinc

Present in many enzymes to fight against damage caused by excess free radicals. Seafood (especially oysters), meat, poultry, wheat germ, whole grains, nuts.

Manganese

Present in many enzymes helps to fight against damage caused by excess free radicals. Food sources: Nuts, brown rice, whole meal, bread, pulses and cereals complete; the wealth of manganese in plants depends on the manganese content of the soil where they grow.