Found mainly in fruits and vegetables, the important antioxidants are vitamin C; vitamin E; and carotenoids, the most commonly known of which is beta-carotene.
Vitamin C is thought to reduce the risk of eye cataracts, some cancers, and cardiovascular disease. Rich sources are green and red bell peppers (and other peppers or capsicums), broccoli, collard greens, spinach, tomatoes, potatoes, oranges and other citrus fruits, and strawberries.
Of all of the antioxidants, vitamin E shows the most promise at possibly preventing cardiovascular disease. Rich sources include green leafy vegetables, oils made from vegetables, seeds, nuts, and wheat germ.
Just as too little of these vitamins can contribute to poor health, so can too much. People should not take in more than 2000 milligrams of vitamin C or 1500 units of vitamin E per day. Too much vitamin C can cause diarrhea, and vitamin E overdose side effects include bleeding.
Although beta-carotene is known the best, it actually represents less than 30 percent of the carotenoids in your blood. Research suggests that diets rich in carotenoids from a variety of fruits and vegetables may protect against some cancers, cardiovascular disease, and cataracts. You'll find carotenoids in dark-green, deep-yellow and bright red vegetables and fruits such as carrots, winter squash (acorn, butternut, etc), sweet potatoes, broccoli, spinach, bell peppers, tomatoes, papayas, cantaloupe, apricots, mangoes, and watermelon.
If you have further questions about how antioxidants fit into your daily meal plan, consult your physician, diabetes educator, or dietitian.
FTG
