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Nature's protection against harmful chemicals comes in a variety of colours
Anti-oxidants  protect us against damage from free radicals. Free radical damage may lead to  cancer and heart disease in later life.
Free radicals are produced naturally when our body cells use oxygen.  They can also be  created by UV radiation from the sun or pollutants, such as cigarette smoke, car exhaust fumes or pesticides.
Anti-oxidants, such as vitamins C and E, beta carotene, selenium, copper, zinc, manganese and phytonutrients (nutrients from plants), can 'neutralise' free radicals and protect the body.
Anti-oxidant power is measured in 'orac' - oxygen radical absorbance capacity.  The higher the number, the higher the anti-oxidant power.
There are many different types of anti-oxidants.  We look at some of the  better known ones
1. Carotenoids
Beta carotene is found in carrots, yams, sweet potatoes, carrots, butternut squash, pumpkins and mangos.  It helps  neutralise free radicals and boost our immune system.
Lutein is found in corn, citrus fruits and green leafy vegetables, such as spinach and kale.  It helps to maintain healthy eyesight.
Lycopene is found in tomatoes, tomato products such as tomato soup and  ketchup, watermelon, guavas, strawberries and papaya.  It  is especially beneficial for men's general health.
2. Flavonoids
Anthocyanins are found in red berries, red grapes and cherries.  They   boost our immune system and  keep our brain healthy.
Flavonols are found in tea, chocolate, cocoa, grapes and apples.  They help  maintain a healthy heart.
Flavanones and flavonols are found in tea, apples, onions and broccoli, and citrus fruits, such as oranges, grapefruit and lemons.  They help neutralise free radicals and boost our immune system.
Proanthocyanidins are found in cocoa, apples, strawberries, wine, grapes, peanuts and cranberries.
They help  maintain a healthy urinary tract and  heart.
3. Vitamins
Vitamin A is found in liver, dairy products, carrots, sweet potatoes, egg yolks and fish.
Vitamin C is found in citrus fruits, strawberries, kiwi fruits, berries and many other fruits and vegetables. Vitamin E is found in oils, fortified cereals, wheatgerm, sunflower seeds, mangos and nuts.
These vitamins protect the  cells against free radicals. Vitamin E also  boosts our immune systems and repairs damaged cells.
4. Minerals
Selenium is found in Brazil nuts, meat, plant foods and tuna.  It helps  prevent against damage from free radicals.
Antioxidant power of foods
Nutritional content   ORAC (units/100 grams)
Tibetan goji berries 25,300
Prunes 5,770
Raisins 2,830
Blueberries 2,400
Kale 1,770
Strawberries 1,540
Spinach 1,260
Raspberries 1,220
Plums 949
Broccoli 890
White onion 860
Tomato 770
Oranges 750
Red grapes 739
Red bell peppers 710
Cherries 670
Pea 360
Source: Adapted from a list by US Food and Drug Administration



What are anti-oxidants?