AAntioxidants are nutrients and/or phytochemicals that protect healthy cells from damage by free radicals. Vitamins C and E, the carotenoids, and selenium are all antioxidants.BBroccoli is a good source of vitamin C and the carotenoids.CCarotenoids are antioxidants found in red, deep yellow, orange and dark leafy green vegetables.DDiseases such as cancer and heart disease may be prevented by a diet rich in antioxidants.EVitamin E is an antioxidant that may reduce the risk of cancer, heart disease, and cataracts.FFresh fruits and vegetables are the best sources of antioxidants. You’ll get a big boost in your Fiber content too!GGreen leafy vegetables such as kale, spinach, and other greens are full of powerful antioxidants.HHesperidin is an antioxidant found in citrus fruits that may protect against heart disease.IIf you eat a plant-based diet that includes a variety of fruits, vegetables, and whole grains, you'll probably get the antioxidants your body needs.JJust taking a supplement isn't the answer--try for at least 5-9 servings of fruits and vegetables daily.KKiwi fruit is packed with vitamin C.LLutein is a carotenoid that may help prevent age-related blindness. Find it in dark green leafy vegetables.MMango and papaya are rich in beta-carotene (a carotenoid).NNuts and seeds are good sources of vitamin E.OOranges and other citrus fruits are high in vitamin C.PPotatoes are a good source of vitamin C. Sweet potatoes and pumpkin provide beta-carotene (a carotenoid).QQuercetin is an antioxidant phytochemical found in fruits (apples, cherries, pears, grapes, cranberries), onions, dark green leafy vegetables, and whole grains.RRed fruits and vegetables like tomatoes and watermelon are good sources of lycopene, a carotenoid. Strawberries and red peppers are rich in vitamin C.SSelenium is an antioxidant found in seafood, meat and whole grains.TToday is the perfect time to start eating a wide variety of colorful fruits and vegetables--and your antioxidants!UUse healthful cooking methods--stir-frying, steaming, microwaving--to prepare antioxidant-rich foods.VVegetable oils are rich in vitamin E.WWheat germ is also a good source of the antioxidant vitamin E.X“Xperts” are discovering more and more about antioxidants every day. Yet one thing remains constant: Benefits come from eating whole foods. There is no magic pill!YYou can choose to eat an antioxidant-rich diet as part of your healthful lifestyle.ZZeaxanthin is an antioxidant carotenoid found in spinach, greens, and corn. It may play a role in protecting against age-related blindness.Now you know your antioxidant ABCs...use this knowledge every day!By Hollis Bass, MEd, RD