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As seen on BCTV March 26/02
UP THE ANTI-OXIDANTS
Vitamin C, Vitamin E and selenium are antioxidants which play a role in health maintenance and possibly,in disease prevention. Carotenoids ar other compounds that may also have antioxidant benefits and include beta-carotene, lutein and lycopene. Scientists are studying how these antioxidants may prevent heart disease, cancer, cataracts and other conditions that occur as we age. To up the antioxidants in your food choices, try these 5 easy tips!

  1. Reach for 5-10 servings of vegetables and fruit every day. Any medium sized piece of veggie or fruit counts as one serving. So does 1/2 cup (125 mL) of juice or 1/2 cup (125 mL) of fresh,frozen or canned vegetables or fruit. These foods are rich in vitamin C and beta-carotene. If you smoke, be sure to grab an extra serving or two since you need mor vitamin C than non-smokers.
  2. Use as little water as possible when cooking vegetables and fruit. Vitamin C is lost in the cooking water and can also be lost with long storage times. Try to eat fresh produce as soon as possible.
  3. Add a small amount of vegetable oil when cooking or preparing foods for an excellent source of vitamin E. Sunflower, safflower, canola, cottonseed, olive, peanut and wheat germ oils ar great choices.
  4. Pick the most colourful veggies, fruit and juices you can find.Dark green, red and orange vegetables and orange fruit pack in the most amounts of beta-carotene, lutein or lycopene.
  5. Choose a variety of foods to get the best mix of antioxidants. Start by choosing some of our top picks from the chart below.

Top Picks for Antioxidants

For Vitamin C
citrus fruits and juices
apple juice
kiwi fruit
strawberries
broccoli
Brussels sprouts
red / green / yellow peppers
potatoes
tomatoes

For Vitamin E
vegetable oils
wheat germ
nuts
peanut butter
sunflower seeds
papayas
avocadoes
sweet potatoes

For Selenium
Brazil nuts
grain products
wheat germ
wheat bran
oat bran
fish, shellfish
meat, poultry
eggs
beans

For Carotenoids
carrots
cantaloupe
sweet potatoes
pumpkin
broccoli
pink grapefruit
tomatoes/tomato products
dark green leafy veggies

Nutrition 101
Should you take antioxidant supplements?

For most people, antioxidant supplements are not needed unless recommended by your Registered Dietitian or physician. Supplements often provide higher amounts than you need which may cause health problems,or in extr me situations ven be toxic.

You may have heard about vitamin C and colds. While vitamin C can help to lessen the severity of cold symptoms, there is no solid evidence that taking supplements will actually prevent a cold.

Food is your best source for antioxidants. Besides tasting great, food contains many other beneficial components.

Visit the award winning Dietitians of Canada website www.dietitians.ca/eatwell for great recipes, nutrition tips, factsheets and the Nutrition Challenge - an interactive test of your nutrition knowledge.

Watch for the Eating for Energy segment on BCTV's Noon News Hour!

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