To produce energy,
every cell in your body needs a constant supply of oxygen. For this reason, oxygen is basic to life. Without oxygen we would die.
There is a down
side to oxygen. When our cells burn
oxygen, they form free radicals, or oxygen by-products. These free radicals can damage body cells and
tissues. Environmental factors such as
cigarette and other smoke, and ultra violet light also cause free radicals in
your body. You are familiar with the
damage caused by oxygen. When you expose
a cut apple to air the oxygen turns it brown.
This is called oxidation. If we
put vitamin C on the apple in the form of fruit juice, the apple stays
white. Exposure to oxygen also causes
oil to go rancid, but if vitamin E is added, the oil does not spoil as quickly. Free radicals cause oxidation or cell damage
in the body. That may lead to the onset
of health problems, such as cancer, artery and heart disease, cataracts,
arthritis, and some deterioration that goes with aging. Antioxidants in your body counteract the
effects of free radicals.
Three antioxidant
vitamins appear to play a very unique role by “neutralizing” free radicals:
beta carotene, vitamin C and vitamin E.
Some enzymes that have trace minerals – selenium, copper, zinc, and
manganese – act as antioxidants, too. As
scavengers, antioxidant vitamins mop up free radicals, rendering them harmless
waste products which get eliminated before they do damage. Antioxidants may even may help undo some of
the damage already done to the body’s cells.
Your source of
antioxidant vitamins should come from eating plenty of fruits and
vegetables. Eating whole grain food and
nuts will also provide you with a good supply of antioxidants. Many foods also have been fortified with
antioxidants, but it is not known how well supplemental antioxidants are
absorbed by the body. Antioxidants are
one of the reasons people are urged to “Eat a Rainbow” in fruits and vegetables
each day. This variety ensures that we
get many antioxidants, as well as flavonoids and phytochemicals. We should be eating between 5 and 9 servings
each day. A serving is equal to ½ cup, so
shoot for at least 2 ½ cups of fruit and vegetables each day.
Include BLUE/PURPLE in your low-fat diet to
help maintain:
A lower risk of some cancers
Urinary tract health
Memory function
Healthy aging
Include GREEN in your low-fat diet to maintain:
A lower risk of some cancers
Vision health
Strong bones and teeth
Including WHITE in your low-fat diet helps
maintain:
Heart health
Cholesterol levels that are already healthy
A lower risk of
some cancers
Including YELLOW/ORANGE in your low-fat diet
helps maintain:
A healthy heart
Vision health
A healthy immune system
A lower risk of
some cancers
Include a variety of RED fruits and
vegetables in your low-fat diet to help maintain:
A healthy heart
Memory function
A lower risk of some cancers
Urinary tract
health
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