Antioxidant-rich foods: what to include in your diet

'Antioxidant foods' are back in the spotlight. Here we explain what oxidative stress is and which everyday foods are rich in the nutrients that help protect our cells.

What is oxidation?

Our cells use oxygen to produce energy. As part of this normal process, they produce reactive molecules called free radicals. The body has its own systems to keep them in balance, helped by certain nutrients from the diet. Factors such as smoking, too little sleep, a poor diet, too much sun and pollution can increase oxidative stress.

Nutrients that contribute to the protection of cells from oxidative stress

Vitamin C, vitamin E, selenium, zinc, copper, manganese and riboflavin (vitamin B2) all contribute to the protection of cells from oxidative stress.

Where to find them

• Vitamin C: peppers, broccoli, Brussels sprouts, kiwi, citrus fruit, strawberries, papaya, tomatoes.
• Vitamin E: almonds, sunflower seeds, hazelnuts, avocado, plant oils, spinach.
• Selenium: Brazil nuts, fish, seafood, eggs, wholegrains.
• Zinc: meat, shellfish, pumpkin and sesame seeds, chickpeas, lentils, cashews.
• Riboflavin: milk, yoghurt, eggs, mushrooms.

Foods naturally rich in polyphenols and carotenoids

1. Berries – blueberries, blackberries, strawberries – plus pomegranate and grapes
2. Tomatoes
3. Peppers
4. Green leafy vegetables
5. Broccoli
6. Carrots
7. Citrus fruit
8. Green tea and cocoa
9. Almonds and other nuts
10. Mushrooms

Eating a colourful, varied diet is the simplest way to include a wide range of these foods.

Mushrooms

Mushrooms naturally contain compounds such as ergothioneine and polyphenols, which scientists are studying. Chaga (Inonotus obliquus), a mushroom that grows on birch trees in northern forests and is known as the 'pearl of the north', is notable for its polyphenol content.

Everyday habits

• Eat at least five portions of fruit and vegetables a day.
• Don't smoke and keep alcohol within recommended limits.
• Stay active and protect your skin from too much sun.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.