It’s Best to Get Your Antioxidants from Food

I’m sure you have heard about and become fans of vitamin C, vitamin E, and beta-carotene. I like to call these antioxidants “the Three Amigos.” They are thought to protect against the cellular damage caused by potentially destructive molecules—called free radicals—that results from food metabolism and environmental pathogens like tobacco smoke and radiation.

Here’s the thing, though: People want to just pop a pill and call it a day, but that’s not the best way to get your daily dose of antioxidants.

A growing body of evidence indicates that, compared to taking supplements, eating antioxidant-rich foods is more effective at increasing the amount of antioxidants circulating in the blood.

This makes sense to me because after writing FOOD Synergy, it was clear that components within food work together in your body to promote health and prevent disease. It isn’t about individual antioxidants so much as it is about the combination of these nutrients as they are often found in whole foods.

So, with that being said, here are some of the richest food sources of vitamin C, vitamin E, and beta-carotene:

Vitamin C

Orange juice   
Broccoli   
Brussels sprouts
Grapefruit juice
Papaya
Strawberry
Kiwifruit
Red bell pepper
Cantaloupe
Tomato
Mango
Cauliflower
Kale
Orange
Greens (e.g., collard greens)

Vitamin E

Sunflower seeds
Almonds
Hazelnuts
Peanut butter
Swiss chard
Canola oil
Mustard greens
Peanuts
Brazil nuts
Broccoli
Wheat germ
Mango slices
Spinach

Beta-carotene

Apricots
Cantaloupe
Mangos
Papayas
Plantains
Broccoli
Carrots
Celery
Dark green leafy veggies (in general)
Kale
Pumpkin
Spinach
Sweet potatoes
Tomatoes
Winter squash

By Elaine Magee, MPH, RD
The Recipe
Doctor Blog