Antioxidants are nutrients found in our foods that slow down or prevent oxidative damage to our bodies. This is damage caused when our cells use oxygen, creating free radicals — destructive unpaired ions. Free radicals can form through natural occurrences such as respiration, metabolism, and inflammation, or they can occur due to outside environmental factors such as smoking, alcohol, x-rays, pollution, sunlight, and even strenuous exercise. Antioxidants act as scavengers, attacking these free radicals, and repairing or preventing the damage that they cause. Antioxidants are also thought to enhance our immune systems, lowering the risks of infection, some cancers, heart disease, stroke, cataracts, and Alzheimer’s disease.

The most common antioxidants are Vitamin C, Vitamin A, Vitamin E, and Selenium. It is always best to consume antioxidants naturally, through the foods we eat, rather than through supplements. Fruits, vegetables, beans and grains are chock full of antioxidants.

Below is a chart of these antioxidants, and the foods that supply each one:

Vitamin C

Tomatoes Broccoli Green Leafy Vegetables Strawberries Blueberries Green Peppers Citrus Fruits such as Oranges, Lemons, Limes,

Vitamin A

Brightly colored fruits and vegetables Tomatoes Broccoli Squash Carrots Collards Sweet Potatoes Peaches Apricots Cantaloupe

Vitamin E

Green Leafy Vegetables Vegetable Oil Nuts and Seeds Whole Grains

Selenium

Chicken Eggs Red Meat Fish Shellfish Garlic Whole Grains

Flavonoids

Cranberries Grapes Red Wine Pomegranate

Lycopene

Watermelon Tomatoes

Lignan

Barley Oatmeal Rye

Lutein

Dark green veggies Spinach Broccoli Kale Brussels sprouts

Always remember, a diet rich in fruits, vegetables, meat and grains, seven to eight hours of uninterrupted sleep, and a regular exercise regimen are the absolute best ways to live a long, healthy life.

Shawn is a lifelong New Englander. He lives in Canton, Conn., with his wife Tami, mother, sister, and her three children. He and his wife have two grown children and two grandchildren. Shawn is an avid hunter, fisherman, and gardener. He is also a writer, a nuisance wildlife professional, small scale farmer, and scout leader. You can email him at info@weeksoutdoors.com.

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