Our body is made up of millions and millions of cells. Each cell has a nucleus and inside the nucleus, there are 23 pairs of chromosomes. Each chromosome consists of the genetic material called the DNA (Deoxy Ribonucleic Acid) a protein made up of sequence of nucleic acids (ATCG). This DNA is responsible for cell repair, its growth and formation of new cells in the body.
Free radicals are compounds produced in cells by routine cellular metabolism and by exogenous agents like exposure to UV radiation, smoking, tobacco etc. These compounds have one missing electron, and they try to pull an electron from its surrounding. This causes cell damage, at the DNA level (oxidative damage to DNA), which results in mutations (change in the genes), cancer development, premature aging, cardiovascular illnesses, Alzheimer’s disease etc.
Antioxidants are those compounds that lend their electron to the free radicals, without losing their stability and effectively neutralize them. The antioxidants are our knights in shining armor that protect us from the destruction caused by the free radicals. Our human body produces some amount of antioxidants, but they are insufficient to tackle the increasing amount of free radicals which gets produced every day. Hence, the best way to improve our antioxidant levels is to incorporate them in our daily diet. The following table gives us, the various antioxidants, and their sources we can include in our food. This is the most effective, inexpensive, and preventive way to fight against various illnesses caused by free radicals.
| Antioxidants | Sources |
| Vitamin C | Oranges, grapes, guava, amla (Indian gooseberries), kiwi, strawberries, papaya, lemons, red and green peppers. |
| Flavonoids (“vitamin P”) | Berries, green tea, coffee, wine, black tea, chocolate, broccoli, radish, bell peppers, leafy greens |
| Vitamin E | Almonds, pumpkin seeds, sesame seeds, plant-based oils (sunflower, safflower, soybean, olive, wheatgerm), avocado, herbs (oregano, basil, parsley), leafy greens |
| Selenium | Fish, shellfish, chicken, eggs, cheese, mushrooms, nuts, legumes, bread, and cereal |
| Vitamin A | Apricots, mangoes, carrots, sweet potatoes, pumpkins, mangoes, papaya, broccoli, dairy products, green, leafy vegetables |
| Lycopene | Tomatoes, watermelons, apricots, papaya, guavas, red peppers |
| Lignan (plant-based polyphenol) | Flax seeds (the best source), pumpkin seeds, sesame seeds, whole grains (rye, oats, barley), wheat bran, beans, berries |
| Lutein | Broccoli, corn, peas, egg yolks, squash, pumpkin, carrots, leafy greens |
| Curcumin | Tumeric |
Eating 3-5 servings of fruits and vegetables every day, doing regular exercise for about 40mins to one hour, avoiding smoking, alcohol, tobacco, keeping the wight under check, good rest and sleep for 6-8 hours each day will keep us healthy and free from free radical damage.