Carotenoids
Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals. Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene); cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein).
Foods high in carotenoids include red, orange, deep-yellow and some dark-green leafy vegetables, like tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash and broccoli.
Vitamin E
Research has demonstrated the broad role of vitamin E in promoting health. The main role of vitamin E is as an antioxidant. It helps protect your body from cell damage that can lead to cancer, heart disease and cataracts as we age. Vitamin E works with other antioxidants like vitamin C to offer protection from some chronic diseases. Vitamin E is found in vegetable oils, salad dressings, margarine, wheat germ, whole-grain products, seeds, nuts and peanut butter.
Vitamin C
Perhaps the best-known antioxidant, vitamin C offers a wide-variety of health benefits, including protecting from infection and damage to body cells, helping produce collagen (the connective tissue that holds bones and muscles together); protecting your body from bruising by keeping capillary walls and blood vessels firm; and helping in the absorption of iron and folate.
To take advantage of these benefits, eat foods rich in vitamin C like citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes.
Challenges to Healthful Eating
The best way to build a healthful eating plan is to eat well-balanced meals and snacks each day and to enjoy a wide variety of foods. Eating at least 2 cups of fruits and 2 ½ cups of vegetables daily is a good start for healthful living.
However, there may be circumstances that make healthful eating a challenge. If you are on a severely restricted low-calorie weight loss diet (less than 1,200 calories per day) or are of child-bearing age or just don't eat enough fruits and vegetables, a multivitamin or mineral supplement may be beneficial. Ask a registered dietitian or your doctor whether you need a supplement. A registered dietitian can evaluate your eating pattern and determine whether a supplement is right for you."
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