Several vitamins function as antioxidants and can help combat oxidative stress. These include vitamin C, vitamin E, selenium, and carotenes (which include lycopene and others).
Vitamins and Their Antioxidant Roles
Here's a breakdown of how these vitamins contribute to reducing oxidative stress:
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Vitamin C (Ascorbic Acid): A water-soluble antioxidant, vitamin C helps neutralize free radicals in aqueous environments both inside and outside cells. It also helps regenerate other antioxidants, such as vitamin E. Good sources include citrus fruits, berries, and peppers.
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Vitamin E (Tocopherol): A fat-soluble antioxidant, vitamin E protects cell membranes from damage by lipid peroxidation (a chain reaction of oxidative degradation of lipids). Nuts, seeds, and vegetable oils are excellent sources.
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Selenium: While not a vitamin itself, selenium is an essential trace mineral and a crucial component of several antioxidant enzymes, particularly glutathione peroxidases. These enzymes help protect cells from oxidative damage. Sources include Brazil nuts, seafood, and whole grains.
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Carotenoids (including Lycopene and Beta-Carotene): These are a class of pigments that also act as antioxidants. Beta-carotene can be converted into vitamin A in the body and helps to neutralize free radicals. Lycopene, another carotenoid, is a potent antioxidant found in tomatoes and other red fruits and vegetables.
Dietary Recommendations
A diet rich in fruits and vegetables is the best way to obtain these vitamins and other antioxidants. Focusing on a variety of colorful produce will ensure a broad spectrum of antioxidant protection.
