When our body’s cells create free radicals or reactive oxygen species, the antioxidant vitamins act as the agent or substance that fights those radicals and reduces the damage they cause to cells. If there is a lack of antioxidants in the body, this results in oxidative stress. This particular stress can cause the destruction of cells, disbalances in various physiological functions, and even major diseases like arthritis, cancer, heart issues, etc.
Our body generates antioxidants known as endogenous antioxidants. But we also get antioxidants from external sources, such as; foods or supplements with antioxidant vitamins. It’s crucial to have an adequate number of antioxidants in the body to resist free radicals; therefore, intake of antioxidants from outside sources is always recommended.
Which are the antioxidant vitamins?
Certain antioxidant vitamins are healthy to consume and compensate for the shortage of antioxidants within the body.
Beta-carotene as Vitamin A
Beta-carotene gets converted to Vitamin A in the body. This vitamin also works as an antioxidant, for it effectively fights those free radicals which cause cell damage. It is found in carrots, pumpkins, broccoli, fish oil, eggs, meat, etc.
Vitamin C
Vitamin C is one of the very efficient antioxidant vitamins. It proactively fights the free radicals or hazardous minerals within the body. It also protects the body from harmful chemicals and pollutants.
Vitamin C is not present in the body already. The extra amount of it is excreted out. Therefore, it is recommended to consume it enough. Some examples of fruits and vegetables with Vitamin C are; kiwi, orange, tomatoes, sweet potato, papaya, etc.
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Vitamin E
It is the strongest antioxidant vitamin. It aids in securing the body cells from wasteful substances and also fights off external infections. Examples include; spinach, red peppers, sunflower seeds, nuts, mustard and turnip greens, chard, etc.
Lycopene
It is also one of those antioxidant vitamins. It reduces cancer risks and improves heart health. It protects the body cells like DNA from getting damaged by any viruses or infection. They are found in tomatoes, grapefruits, watermelon, etc.
Lutein
This antioxidant is related to Vitamin A. This acts as an active antioxidant that fights the harmful radicals that support the formation of heart and cancer diseases, Alzheimer’s disease, and type 2 diabetes. They are mostly present in green vegetables like spinach, collards, etc.
How to consume Antioxidant vitamins?
Since antioxidant vitamins are essential for our body, it’s consumption should better be done through fruits or vegetables rich in antioxidant vitamins. It is mostly advisable to have a completely balanced diet where all the needful vitamins are included. The available organic substances have pure quantities of antioxidants vitamins.
But we often switch to antioxidant multivitamin supplements due to various concerns, which mostly prove to be harmful. E.g., Vitamin E supplements may cause cancer and stroke if taken in more doses. You should always consult doctors before considering antioxidant vitamin supplements. You may even get exposed to allergic reactions; like- itching, swelling, rashes. Constipation and diarrhea are other negative side effects.
And many times, due to different biological histories among different individuals, the disadvantages fail to reach the standard point. Different people face different symptoms and issues. Hence, one needs to be prudent before going for any multivitamin supplement. Also, never overdose on any of these. Take them as per your doctors’ instructions, and if you feel any negative effect, then do report the problem immediately.
Conclusion
To conclude, antioxidants vitamins are healthy for consumption, and one should take them by including them in the diet positively. All the fruits mentioned above and vegetables high in antioxidant vitamins are healthy and, as far, have not contributed to any negative effect unless you have any other health problem. But, when it’s about vitamin supplements, then it is majorly a risky option. It’s better to ingest all the antioxidant vitamins through food rather than supplements.
Be always careful with what you choose for yourself. Your health is your priority.
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