7 Best Sources of Antioxidants

There are hundreds, or more, of different substances that can act as antioxidants. Some of the most familiar ones are Beta-carotene; Lutein; Lycopene; Selenium; Vitamin A; Vitamin C; and Vitamin E. Those essential substances are available in a wide variety of sources, including fruits, vegetables, nuts, grains, and meats, poultry, and fish as shown on the list below.


  1. Beta-carotene can be found in fruits and vegetables with dark green or orange color, such as: sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangos, collard greens, spinach, and kale.
  2. Selenium is a mineral, not an antioxidant nutrient. However, Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The good sources of selenium are seafood, liver, meat, and grains. In many countries, rice and wheat are the major dietary sources of selenium. The amount of selenium in soil will determine the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
  3. Lutein is often associated with healthy eyes. Foods rich in lutein include corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash. Green vegetables such as collard greens, spinach, broccoli, and kale are also very good sources of lutein.
  4. Lycopene is found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, wolfberry, and blood oranges. In some studies, high intake of lycopene-containing foods or high lycopene serum levels has been linked to the prevention of certain diseases like cancer and cardiovascular disease.
  5. Vitamin A is found in many foods such as: liver, sweet potatoes, broccoli, mango, collard greens, carrots, milk, egg yolks, and mozzarella cheese. Vitamin A promotes good vision and helps maintain healthy skin, teeth, skeletal and soft tissue, and mucus membranes.
  6. Vitamin C, also called ascorbic acid, can be found in fruits and vegetables, cereals, beef, poultry, and fish. Some fruits and vegetables with the highest sources of vitamin C include orange, grapefruit, kiwi, mango, papaya, pineapple, strawberries, broccoli, sweet and white potatoes, spinach, cabbage, turnip greens, and tomatoes. Vitamin C is important for the growth and repair of tissues in all parts of your body.
  7. Vitamin E can be found abundantly in sunflower seeds, almond, wheat germ oil, olive oil, safflower oil, asparagus, bell peppers, and mustard greens. Vitamin E supports healthy skin and protects it from ultraviolet light, allows your cells to communicate effectively, and helps protect against prostate cancer and Alzheimer’s disease.



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